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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jun 1:

activity # timemileskm+mload
  run/walk2 1:38:00 5.63(17:24) 9.06(10:49) 98183.6
  orienteer2 1:29:57 6.39(14:04) 10.29(8:45) 65266.0
  cycle1 1:00:00 9.76(6:09) 15.71(3:49) 5364.3
  walk1 30:0030.0
  weights1 30:0090.0
  pickleball1 30:00 0.09(5:28:26) 0.15(3:24:05)30.0
  Total7 5:37:57 21.88 35.21 215663.8

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Saturday Jun 1 #

8 AM

run/walk 1:00:00 intensity: (13:16 @1) + (22:10 @2) + (24:34 @3) 5.86 km (10:14 / km) +34m 9:57 / km
ahr:132 max:154

run/walk hills 15:00 intensity: (6:45 @1) + (3:35 @2) + (4:38 @3) + (2 @4) 1.24 km (12:05 / km) +47m 10:10 / km
ahr:133 max:155

Plan was 2 hours on the trails, including 6 hill repeats in the middle. I did the first hour on the trails (with 3 jog/1 walk repeats) but I was feeling tired. I started my first hill repeat and felt dead right away. Each repeat was shorter than the previous (for the same time). I realized that it just wasn't my day, especially since I'd been feeling off the last few days. So I packed it in and went home early.

Friday May 31 #

9 AM

run/walk 11:00 [1] 1.01 km (10:53 / km) +10m 10:22 / km
ahr:104 max:121

orienteer 37:00 intensity: (3:53 @1) + (7:27 @2) + (25:40 @3) 3.98 km (9:17 / km) +38m 8:52 / km
ahr:141 max:153

I planned to do a slow, steady jog. So I set an easy west campus course to keep me entertained. At first, it was hard not to run at orienteering pace and I had to remind myself to slow down. Later, I got to daydreaming and ran right past the tree I was looking for, took a while to realize and turn around. Weather was overcast and cool, very nice.

run/walk 12:00 intensity: (10:56 @1) + (49 @2) + (15 @3) 0.94 km (12:44 / km) +8m 12:12 / km
ahr:122 max:147

Thursday May 30 #

weights 30:00 [3]

Set 1
12X pulldown
8x each, alternating arm, walking lunge, 20 lb barbell
12X seated row

Set 2
10X incline press, 15s
10X hip flexor machine
15X band extension

Wednesday May 29 #

8 AM

walk 30:00 [1]

at the dog park with Sandy. Heard all about her trip to Cuba

Tuesday May 28 #

12 PM

pickleball 30:00 [1] 0.15 km (3:24:05 / km)
ahr:110 max:141

Monday May 27 #

8 AM

orienteer 18:00 intensity: (32 @1) + (17 @2) + (2:18 @3) + (14:53 @4) 2.4 km (7:29 / km) +8m 7:22 / km
ahr:155 max:161

Mike, Fritz and I met up at Washburn for some sprint training. We each drew a course. I ran Mike's course and Fritz's but was too tired to run mine.

First was Mike's short course. My goal was to run continuously for 18 min, keeping race pace the whole way. I figured I would get tired and make mistakes. I started too fast and made myself slow down and lower the HR slightly. I did OK on the navigation, and only stopped at 15 when I thought the course ended (brain dead, obviously no finish circle). I started to keep running just to add time, and then I noticed there were more controls. That's why my route from 15-16 is so weird.

Navigation was straight forward but lots of detail reading. Mike commented that he used control locations that are good for training (no marker to give it away) so you had to pay attention to individual trees, etc. Excellent training.

I was pleased that I did OK on this exercise. I added about 90 seconds after the finish. I'm trying to get in shape to run an entire national-level sprint at full speed.

Short 2 course: https://www.livelox.com/Events/Show/129972/Memoria...

orienteer 34:57 intensity: (16 @1) + (1:40 @2) + (33:01 @3) 3.9 km (8:58 / km) +19m 8:45 / km
ahr:148 max:154

After a short break, I went out on Fritz's course. My legs were really tired at the start, but loosened up as I went. My brain was also tired and I made many micro map reading errors and a few bigger ones. I also walked whenever I desired.

Biggest mistake was 4 to 5. When I made my route choice, I forgot that the stream bed (which I had just passed!) was thick vegetation and not passable (for me). Then, as I approached the control, I ran across the dirt where the first ball field used to be, but never registered that it was missing! Whew, fitness matters when reading a map LOL

Nice course with some good route choices, thanks Fritz!

Long course: https://www.livelox.com/Events/Show/129972/Memoria...

Sunday May 26 #

9 AM

cycle 1:00:00 intensity: (55:42 @1) + (4:18 @2) 15.71 km (3:49 / km) +53m 3:45 / km
ahr:120 max:136

Nice morning ride on the Loop

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