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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Sudden

In the 7 days ending May 26:

activity # timemileskm+m
  Road Bike3 4:53:00 94.09(19.3/h) 151.43(31.0/h) 866
  Running2 2:15:00 14.25(9:28) 22.94(5:53) 326
  Orienteering1 27:00 2.69(10:02) 4.33(6:14)
  Total6 7:35:00 111.04(4:06) 178.7(2:33) 1192

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Sunday May 26 #

5 AM

Road Bike 2:28:00 intensity: (16:28 @1) + (50:19 @2) + (1:00:25 @3) + (20:48 @4) 81.37 km (33.0 kph) +377m
ahr:128 max:159

Sunday Sunrise ride. 20 riders out and once we had climbed Wilson it was mostly flat so it was just to sit back (I did actually pull two times) and enjoy the ride. Route was towards the Grand with return home via Jerseyville Rd. Pace picked up once we hit the village of Jville but nothing too crazy.

3 PM

Orienteering 27:00 intensity: (16 @1) + (35 @2) + (12:17 @3) + (13:52 @4) 4.33 km (6:14 / km)
ahr:145 max:156

Map run sprint at Mohawk sports park. We had watched some WC sprint and Isak/Lia wanted to do some orienteering so we all went. As good as my knees felt yesterday and this morning, as bad were they this afternoon and perhaps not very surprising. Did some errors actually and got stuck in some thick stuff but got a milkshake after so afternoon was good.

Saturday May 25 #

11 AM

Running 1:28:00 intensity: (57 @1) + (14:53 @2) + (1:05:40 @3) + (6:30 @4) 15.17 km (5:48 / km) +225m 5:24 / km
ahr:135 max:156

Rainy morning so the planned MTB ride with Adria got canceled and we went for a run instead up and around west Mountain trying to put pieces of trails and grass together. Adria headed back at Chedoke stairs and I continued to Iroqouia before heading home. This was a good knee day. One of the better for a long time I think.

Friday May 24 #

5 AM

Road Bike 1:02:00 intensity: (3:09 @1) + (12:59 @2) + (28:36 @3) + (15:53 @4) + (1:23 @5) 29.88 km (28.9 kph) +251m
ahr:136 max:174

Wastrels ride. Up Wilson and through the valley, the group went up Weirs but I had to cut it short to make it to work on time. Pace was relatively gentle, which was good because my legs didn't feel great this morning.

Thursday May 23 #

Note
(rest day)

Another busy evening.

Wednesday May 22 #

7 PM

Running 47:00 intensity: (19 @1) + (5:28 @2) + (28:31 @3) + (12:42 @4) 7.77 km (6:03 / km) +101m 5:41 / km
ahr:141 max:158

First workout in Hot Humid Hammer. Similar to last Tuesday, but added 15s so it was 6 x 75s faster pace followed by 30s walk and 30s jog. Humidity and being at a track event all day made this workout a bit of a struggle. Knees so and so.

Btw, the track event was at Chinguacousy Park, which seems to be a good place for park/sprint orienteering.

Tuesday May 21 #

Note
(rest day)

busy

Monday May 20 #

8 AM

Road Bike 1:23:00 intensity: (7:24 @1) + (37:05 @2) + (38:03 @3) + (28 @4) 40.18 km (29.0 kph) +239m
ahr:125 max:154

Solo spin around the mountain. Went up Jolly Cut, which is rare, and then along the escarpment to Pritchard and eventually to 20road. Nice morning.

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