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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: smittyo

In the 7 days ending Dec 8, 2013:

activity # timemileskm+mload
  Orienteering4 1:52:13 8.26(13:35) 13.29(8:27) 323628.8
  Running2 1:11:25 5.91(12:05) 9.51(7:30) 18289.0
  WU/CD1 8:21 0.26(32:09) 0.42(19:59)25.0
  Total6 3:11:59 14.43(13:18) 23.22(8:16) 341942.8

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MoTuWeThFrSaSu

Sunday Dec 8, 2013 #

10 AM

WU/CD warm up/down 8:21 [3] 0.26 mi (32:09 / mi)
ahr:175 max:195 shoes: Inov8 F-lite 195

Orienteering race (sprint) 22:30 intensity: (11 @1) + (9 @2) + (8 @3) + (21:14 @4) + (48 @5) ** 2.01 mi (11:12 / mi) +45m 10:28 / mi
ahr:158 max:171 shoes: Inov8 F-lite 195

San Francisco State University. Final sprint of the weekend. This one for ranking points. I did well, so was happy. It was almost good enough to actually count in my ranking, which is very rare for me on a sprint.

Stage Five: Masters/Juniors - Splits

Saturday Dec 7, 2013 #

9 AM

Orienteering race (sprint) 31:58 intensity: (5 @2) + (5:19 @3) + (19:44 @4) + (6:50 @5) 2.16 mi (14:48 / mi) +85m 13:11 / mi
ahr:159 max:173 shoes: Inov8 xtalon 212 B

Golden Gate Park. Looks like my track started late.
11 AM

Orienteering race (sprint) 25:12 intensity: (28 @1) + (14 @2) + (15 @3) + (10:10 @4) + (14:05 @5) ** 2.06 mi (12:14 / mi) +67m 11:07 / mi
ahr:165 max:179 shoes: Inov8 xtalon 212 B

Golden Gate Park, 2nd sprint
3 PM

Orienteering race (sprint) 32:33 intensity: (20 @1) + (4 @2) + (1:43 @3) + (22:48 @4) + (7:38 @5) *** 2.03 mi (16:02 / mi) +126m 13:27 / mi
ahr:160 max:177 shoes: Inov8 xtalon 212 B

McLaren Park. Messed this one up pretty good. I got very confused going from 5 to 6 and thought I was a lot higher on the hill than I was. I ended up at number 13 and relocated there. At least my earlier performances had put me in a higher bracket.

Stage Two - Splits

Stage Three - Splits

Stage Four - Splits

Friday Dec 6, 2013 #

Event: Sprint the Golden Gate
 

Thursday Dec 5, 2013 #

6 PM

Running 37:34 intensity: (1:09 @1) + (2:20 @2) + (19:26 @3) + (14:39 @4) 2.84 mi (13:14 / mi) +16m 13:00 / mi
ahr:143 max:162

Neighborhood Run

Tuesday Dec 3, 2013 #

6 PM

Running intervals 33:51 intensity: (3:16 @1) + (2:03 @2) + (6:34 @3) + (17:04 @4) + (4:54 @5) 3.07 mi (11:02 / mi) +2m 11:00 / mi
ahr:154 max:194 shoes: Inov8 F-lite 195

HDR track interval workout. 8 min x 3 reps. For each lap we did 300 hard then 100 easy.

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