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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: darryn

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Cycling3 4:17:51 45.53(5:40) 73.28(3:31) 343
  Snowshoe3 2:57:58 11.49(15:29) 18.49(9:37) 105
  Running Road2 1:43:35 9.11(11:22) 14.66(7:04) 146
  Orienteering1 1:28:10 6.12(14:24) 9.85(8:57) 122
  Strength2 1:22:03
  Cycling Mt Bike1 28:01 1.35(20:47) 2.17(12:55) 27
  Total11 12:17:38 73.6 118.45 743
  [1-5]11 10:38:58

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Saturday Nov 29, 2014 #

11 AM

Cycling Mt Bike 28:01 intensity: (7:39 @0) + (6:58 @1) + (7:44 @2) + (5:40 @3) 1.35 mi (20:47 / mi) +27m 19:34 / mi
ahr:123 max:147

Lebanon with JSD. We were on our mt bikes, which was "ok" riding, but not good enough to do more. Had to stay focused to keep front wheel tracking, and then staying back on the seat to get enough traction to move forward. Downhill portions were easier.

Beautiful day.

Friday Nov 28, 2014 #

9 AM

Snowshoe 1:15:28 intensity: (3:51 @0) + (15:33 @1) + (15:56 @2) + (19:27 @3) + (18:41 @4) + (2:00 @5) 4.83 mi (15:37 / mi) +75m 14:54 / mi
ahr:136 max:163

snowshoe from home.

Some bushwhacking on the west side of 280... hoping I could make a trail around the drainage ponds, but probably never going to happen. They design them well to keep people out, steep sides, and boulders and water in the flats.

Thursday Nov 27, 2014 #

5 PM

Cycling 31:25 intensity: (13:18 @0) + (14:23 @1) + (3:44 @2) 4.07 mi (7:43 / mi) +69m 7:20 / mi
ahr:113 max:136

I put studded tires on my bike last weekend, but just finally got a chance to take it out tonight: flat tire!. Pumped it up and road around the neighborhood anyway... and it held OK.

Have forgotten how to dress for winter riding, especially my hands at 8 degrees (-3 windchill). Lesson learned.

Streets were quiet as could be.

Sunday Nov 23, 2014 #

6 AM

Running Road 50:37 intensity: (3:13 @0) + (4:03 @1) + (6:12 @2) + (19:44 @3) + (17:08 @4) + (17 @5) 4.4 mi (11:30 / mi) +29m 11:16 / mi
ahr:140 max:167

Morning run with KCP and Jenny G. Even warmer than we expected.

Wednesday Nov 19, 2014 #

6 PM

Snowshoe 51:11 intensity: (43 @0) + (33 @1) + (7:02 @2) + (35:19 @3) + (7:31 @4) + (3 @5) 3.53 mi (14:30 / mi) +15m 14:18 / mi
ahr:142 max:176

Sunday Nov 16, 2014 #

6 PM

Snowshoe 51:19 intensity: (1:36 @0) + (8:52 @1) + (31:09 @2) + (9:42 @3) 3.13 mi (16:24 / mi) +15m 16:10 / mi
ahr:130 max:142

Wednesday Nov 12, 2014 #

12 PM

Strength 49:03 intensity: (33:23 @0) + (12:07 @1) + (3:06 @2) + (12 @3) + (15 @4)
ahr:108 max:158

Tuesday Nov 11, 2014 #

Event: MNOC Lebanon Hills Veteran's Day Night-O
 
7 PM

Orienteering 1:28:10 intensity: (46 @1) + (5:03 @2) + (16:45 @3) + (44:08 @4) + (21:28 @5) 6.12 mi (14:24 / mi) +122m 13:34 / mi
ahr:154 max:169

Poor orienteering on my part resulted in DNF. Punched 5 and headed downhill to 6, but quickly realized something was wrong because I shouldn't have been going down so much. Realized that what I thought was 5 was actually 6 - so I was actually "lost" when I thought I was at 5. I bushwacked to 5 and back to the real 6. That took way too long.

After that I tried to make up for "lost" time and just go lost a couple times instead :-) After 14 it was clear I could not make any more mistakes and still get back in the 90 minute time limit. When I didn't hit 15 on my first attempt I ran back to finish will little time to spare.

Still had a great time being out there.

Long - A - Splits

Saturday Nov 8, 2014 #

10 AM

Running Road 52:58 intensity: (55 @1) + (8:40 @2) + (32:53 @3) + (10:30 @4) 4.71 mi (11:15 / mi) +117m 10:27 / mi
ahr:142 max:159

Cycling 38:26 intensity: (3:00 @0) + (25:39 @1) + (9:47 @2) 6.37 mi (6:02 / mi) +42m 5:55 / mi
ahr:118 max:133

Wednesday Nov 5, 2014 #

12 PM

Strength 33:00 intensity: (15:09 @0) + (9:10 @1) + (8:41 @2)
ahr:106 max:135

Boot camp @ work

Sunday Nov 2, 2014 #

6 PM

Cycling 17:41 intensity: (3:43 @0) + (9:44 @1) + (4:14 @2) 3.48 mi (5:05 / mi) +12m 5:02 / mi
ahr:119 max:136

Bike to No Name.

Cycling 2:27:37 intensity: (9:23 @0) + (15:47 @1) + (30:18 @2) + (1:11:39 @3) + (20:30 @4) 27.68 mi (5:20 / mi) +164m 5:14 / mi
ahr:137 max:158

Long No Name with long legs through St. Paul. Not difficult, but I was on my own most of the time and the legs through St. Paul were straight and boring. I suppose they did that to not confuse those people that don't get across the river very often.

One of the few No Names were a slight variation in order of controls could make a big difference... one that I did not take. I see now that I there was a better choice. Probably 2+ miles shorter.

Perfect weather night. Last until spring for this stuff?

Cycling 22:42 intensity: (3:42 @0) + (7:25 @1) + (11:35 @2) 3.93 mi (5:47 / mi) +56m 5:32 / mi
ahr:123 max:136

Bike home from No Name

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