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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rastridge

In the 7 days ending May 19:

activity # timemileskm+m
  Running5 3:37:25 24.1(9:01) 38.78(5:36) 173
  Orienteering2 2:15:18 5.36(25:14) 8.63(15:41) 40824 /26c92%
  Strength5 50:00
  Orienteering - Sprint2 35:09 4.21(8:21) 6.78(5:11) 3618 /19c94%
  Total12 7:17:52 33.67 54.19 61742 /45c93%

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MoTuWeThFrSaSu

Sunday May 19 #

Note
(rest day)

driving day

Saturday May 18 #

1 PM

Running warm up/down 3:35 [2] 0.74 km (4:51 / km)
shoes: Asics Gel Nimbus 24

run to track

Running warm up/down 13:43 [2] 2.24 km (6:07 / km) +49m 5:31 / km
shoes: Asics Gel Nimbus 24

easy warm up jog with alton, short loop north and south of 16th

Running intervals 31:27 [4] 6.0 km (5:15 / km)
shoes: Asics Gel Nimbus 24

6x1000 @ 5km pace w/ 90s rest

3:43.4, 3:45.4, 3:44.6, 3:44.9, 3:44.4, 3:44.4

very pleased with how even this was, goal was 3:45 and held it pretty comfortably (18:45 for 5km pace, pb is 18:57 road)

Running warm up/down 20:10 [2] 3.52 km (5:44 / km)
shoes: Asics Gel Nimbus 24

easy cool down to nest and then home

Friday May 17 #

9 PM

Running 58:07 [3] 10.11 km (5:45 / km) +63m 5:34 / km
shoes: Asics Gel Nimbus 25 (pink)

easy run with alton, dark campus loop
feeling a little headachy and queasy, likely because of the late hour and long day, hopefully nothing
11 PM

Strength 10:00 [1]

Thursday May 16 #

12 AM

Strength 10:00 [1]

2 PM

Orienteering 30:18 [3] *** 2.4 km (12:37 / km) +101m 10:26 / km
spiked:10/11c shoes: Icebug Spirit 8

old training loop at burke from 2021; good chunk of somewhat-runnable forest

just a bobble on 2, was a bit off in my direction and should have been better at reading the slope as it flattened a bit at the boulder

Orienteering 39:14 [3] *** 2.57 km (15:16 / km) +84m 13:07 / km
spiked:9/9c shoes: Icebug Spirit 8

finishing off the course from burke from last time, 23-finish/start-6

skipped 3 because it was a green mess and not a useful control (just a boulder cluster at the end of a trail that was overgrown)

pleased with these controls, the slope was steep and green but managed to nail 4-5 which was a pretty disgusting leg; slow going though

last week of may will be driving around interior bc/whistler with some other gvoc orienteers to visit more runnable maps (before sage stomp)

Running 10:18 [2] 1.76 km (5:51 / km) +14m 5:38 / km
shoes: Icebug Spirit 8

running around trying to find alton... my bad as i should have just waited longer at the meeting place at 6
11 PM

Strength 10:00 [1]

Wednesday May 15 #

12 PM

Running warm up/down 16:15 [2] 2.81 km (5:47 / km) +21m 5:34 / km
shoes: Asics Gel Nimbus 24

easy psp warm up jog (loop north of 16th through hampton place)

taking half the climb bc no way it's over 40m, even 20m seems a bit much

Running tempo 23:21 [4] 4.8 km (4:52 / km)
shoes: Asics Gel Nimbus 24

3x1600 tempo w/ 90s rest

done while reading some sprint maps (2 per rep)

alton dug up plenty of good stuff :)

6:14, 6:20, 6:17

more even than expected, and towards the end definitely settled in pretty well

Running intervals 9:49 [4] 1.6 km (6:08 / km)
shoes: Asics Gel Nimbus 24

4x400 between 1500 and 3000m effort w/ 60s rest

these were a little on the slow side and closer to 3000m pace, but still happy bc again did them while reading sprint maps

87.4, 86.3, 88.3, 86.6

Running warm up/down 21:21 [2] 3.71 km (5:45 / km) +26m 5:34 / km
shoes: Asics Gel Nimbus 24

easy cool down jog through main campus

stopped at thunderbird blvd
8 PM

Orienteering - Sprint 15:35 [1] 2.56 km (6:05 / km) +9m 5:59 / km
shoes: Asics Gel Nimbus 25 (pink)

cap u pin flag pickup

Tuesday May 14 #

2 AM

Strength 10:00 [1]

oops
2 PM

Orienteering 29:19 [2] **** 1.82 km (16:06 / km) +180m 10:47 / km
spiked:1/1c shoes: Icebug Spirit 8

ioco test running long leg 8-9 for pig war

my route was the out of the way safe one, did involve scrambling up a steep reentrant with a creek, executed well but wish i was better at running up steep green slopes

Orienteering 36:27 [2] **** 1.84 km (19:49 / km) +43m 17:44 / km
spiked:4/5c shoes: Icebug Spirit 8

9-14

finishing off the course (technically 15 controls but we grouped up at 14 and walked to the finish)

very happy with this, smooth downhill orienteering, still very green and steep in places (but towards the end much whiter)

10 underestimated visibility and cut across green valley to line of cliffs and had to pick my way down, should have maintained direction better
6 PM

Running warm up/down 3:18 [1] 0.5 km (6:36 / km)
shoes: Saucony Endorphin Speed 2

easy jog to start

Orienteering - Sprint 19:34 [4] *** 4.22 km (4:38 / km) +27m 4:30 / km
spiked:18/19c shoes: Saucony Endorphin Speed 2

barriers training on kits 10th ave map :) tons of fun

very very happy with this, just one leg where i not only picked the wrong route choice but hesitated twice and turned myself around, lost 20s max

Running warm up/down 6:01 [1] 0.99 km (6:05 / km)
shoes: Saucony Endorphin Speed 2

shuffle jog cool down back to bags
11 PM

Strength 10:00 [1]

Monday May 13 #

Note
(rest day)

full volume week (tomorrow tempo/speed, wednesday easy, thursday long, friday easy, saturday 5km workout, sunday easy)

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