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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Apr 30, 2023:

activity # timemileskm+m
  Orienteering3 3:40:14 16.56(13:18) 26.65(8:16) 742
  Running3 2:06:13 13.39(9:25) 21.55(5:51) 299
  Trail running2 1:06:30 5.42(12:16) 8.72(7:38) 372
  Strength3 45:55
  Stretching2 9:59
  Total9 7:48:51 35.37 56.92 1413
  [1-5]6 6:50:06
averages - rhr:50

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MoTuWeThFrSaSu

Sunday Apr 30, 2023 #

10 AM

Orienteering 17:12 intensity: (1:16 @0) + (14:29 @1) + (1:27 @2) 1.41 mi (12:12 / mi) +12m 11:53 / mi
ahr:112 max:130

Huntington State Park Training Day!

Warm-up of streamering the white course for the fam to enjoy! A ruin now totally covered in barberry was a little hard to locate.

Psyched the cousin crew came out to play orienteering again! (Tom's sister, husband + kids.)

Orienteering 7:38 intensity: (5:49 @1) + (1:49 @2) 0.43 mi (17:45 / mi)
ahr:103 max:137

First o-terval. Attempted to use O-Range, but maybe it still though I was 352m from control 3 when actually there? Seems like it will be a helpful tool once I figure it out a bit more!

Orienteering 6:29 intensity: (37 @0) + (5:52 @1) 0.5 mi (12:58 / mi) +5m 12:33 / mi
ahr:104 max:117

Second o-terval. Motivating to see Brendan in the distance a few times.

Orienteering 41:06 intensity: (14 @0) + (4:01 @1) + (7:33 @2) + (13:58 @3) + (15:01 @4) + (19 @5) 3.58 mi (11:29 / mi) +172m 9:59 / mi
ahr:151 max:171

Remainder of the training course (controls 7-20). This went pretty well. Was motivating to know I was being chased by Brendan and Danny, helped me keep the pace up.

Orienteering 3:00 intensity: (39 @1) + (2:21 @2) 0.19 mi (15:47 / mi)
ahr:128 max:137

Little skedaddle with Danny to check out #1, which hadn't beeped appropriately in O-Range at the proper cliff. Map did fit the terrain, so that was comforting.

Red - Splits

Saturday Apr 29, 2023 #

Event: WCOC Pond Mountain
 
11 AM

Trail running 3:36 intensity: (16 @0) + (3:20 @1) 0.39 mi (9:17 / mi) +1m 9:11 / mi
ahr:107 max:124

Orienteering 1:55:22 intensity: (15:03 @1) + (44:08 @2) + (33:43 @3) + (19:19 @4) + (3:09 @5) 8.25 mi (13:59 / mi) +478m 11:51 / mi
ahr:144 max:188

Super-fun and great training, but gosh, I still need to work lots more on reading 1:15!!! Will just have to find ways to train at this scale more this spring. Felt like I got a bit more into it somewhere around control 6-7. But also, the mountain was too big for up-and-over its shoulder to be fast to #1. Should have gone right, was also a nice way to approach the control. At least got some hill work in? Did run with my magnifier and definitely used it, but am not super good at using it on the run yet.

Thanks so much Niels!

BG Training - Splits

Friday Apr 28, 2023 #

11 AM

Strength 16:55 [0]
ahr:71 max:88

6 PM

Running 4:34 intensity: (16 @0) + (3:41 @1) + (37 @2) 0.46 mi (10:02 / mi) +4m 9:45 / mi
ahr:117 max:129

Orienteering 29:27 intensity: (10:55 @1) + (17:48 @2) + (44 @3) 2.2 mi (13:23 / mi) +73m 12:08 / mi
ahr:129 max:154

Phil's Cemetery Hill training from recent times, but sans streamers. Did get caught out here and there and had to slow down and do a better check to end up in 100% the right place. Sometimes a streamer probably would have been visible, but other times maybe not. Good to get in and revisit the location - ran so many 5ks there...

Running 57 [2] 0.1 mi (9:48 / mi)
ahr:132 max:136

Thursday Apr 27, 2023 #

11 AM

Running 59:53 intensity: (2 @0) + (10:08 @1) + (48:17 @2) + (1:26 @3) 6.09 mi (9:50 / mi) +115m 9:17 / mi
ahr:133 max:155 rhr:51 shoes: HOKA Challenger ATR 6

BB: 30 -> 78

Just an easy distance run, 30 min turn-around heading around the lake CW. Nice lake views, and trails are very slightly drier than yesterday. No porcupines. =(

Stretching 5:01 [0]
ahr:77 max:107

Wednesday Apr 26, 2023 #

11 AM

Trail running 19:37 intensity: (10 @0) + (14:01 @1) + (5:26 @2) 1.79 mi (10:57 / mi) +51m 10:04 / mi
ahr:119 max:144 rhr:48 shoes: HOKA Challenger ATR 6

BB: 37 -> 82

Trail running 24:37 intensity: (4:16 @1) + (9:46 @2) + (5:33 @3) + (5:02 @4) 1.5 mi (16:25 / mi) +269m 10:32 / mi
ahr:143 max:169 shoes: Inov8 Oroc 290 Ultras

Hills!

Did 4 times up the old ski hill via the black diamond slope, times 3:25, 3:22, 3:06, 3:02. Dividing this climb by 4 gives that it is a 67m = 220 ft climb. It'll be good to keep training on - hopefully will get faster + able to do more!

Trail running 18:40 intensity: (2:15 @1) + (16:25 @2) 1.74 mi (10:44 / mi) +51m 9:50 / mi
ahr:134 max:147 shoes: Inov8 Oroc 290 Ultras

Stretching 4:58 [0]
ahr:86 max:99

Tuesday Apr 25, 2023 #

Note
rhr:49

45 -> 89

Rest day seems to have done some good... but Tom had stomach illness all night, so a little nervous to not catch it (I hope, I hope!). Means I also have to do all kiddo drop off/pick up today, so modifying 1h40 run to 1h...
2 PM

Running 1:00:49 intensity: (6:24 @1) + (47:22 @2) + (6:56 @3) + (7 @4) 6.75 mi (9:01 / mi) +180m 8:19 / mi
ahr:138 max:161 shoes: HOKA Challenger ATR 6

Whoa Porcupine day!

Three porcupines sighted:
1) Dead along a road on my way to drop M off at daycare
2) Almost ran into on my run!!! Seriously, got about 2 yards away before I noticed it on the side of the road and jumped sideways away from it. It did no jumping. I said 'hi'.
3) Porcupline was waddle-crawling across the road when I went to go pick up S+M at the end of the day. I waited for it, then realized I could get a picture, so stopped the car and did that. The kids were entertained by it later (also got some video).

Gswede seems to have had a good porcupine sighting day as well, so I'm guessing something is up - has all the recent rain kicked them out of their burrows or something??

Anyways, otherwise, this was just a normal run, felt pretty good!

Monday Apr 24, 2023 #

Note
(rest day)

Ok, what is the training plan this week? I'm bummed about this rain because my not-so-bad trails are now re-drenched. But, very psyched about upcoming o-training this weekend!!

Tues - 1h40, roads if it must be...
Wed - Hills up the old alpine trail
Thurs - easy distance run, hopefully on trails
Fri - morning swim, core + CH sprint in pm (I hope!)
Sat - 13k Long course at Pond Mountain!! woo!
Sun - 6-7k Middle course in WCOC land
7 AM

Strength 15:09 [0]
ahr:76 max:92 rhr:50

BB: 23 -> 65

Normal core. 30s on side-planks, 45s on normal planks, 12 knee-push-ups.
5 PM

Strength 13:51 [0]
ahr:63 max:75

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