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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 7 days ending May 7, 2018:

activity # timemileskm+m
  Orienteering2 2:00:02 14.98(8:01) 24.11(4:59) 292
  Biking2 1:35:08 22.73(4:11) 36.58(2:36) 508
  Bouldering1 30:00
  Climbing1 30:00
  Running2 28:02 4.16(6:45) 6.69(4:11) 45
  Core1 10:00
  Gym Workout1 5:00
  Total6 5:18:12 41.87 67.38 845
  [1-5]5 4:03:12

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TuWeThFrSaSuMo

Monday May 7, 2018 #

Climbing 30:00 [0]

Sakha with Tori

Sunday May 6, 2018 #

Orienteering 18:19 [4] 2.67 km (6:52 / km) +87m 5:54 / km

Kelowna round 4. Excellent little forest sprint. Sub-optimal routes to 2 and 3 let Adam get too far ahead. 2nd.

Orienteering 15:38 [4] 3.14 km (4:59 / km) +49m 4:37 / km

Great urban sprint. Leading out of the start as always but took a bad route to number 4, managed to claw back a bit but still 2nd by quite a bit - was very tired.

Orienteering 18:50 [4] 3.56 km (5:17 / km) +79m 4:46 / km

Kelowna Final Round.
Lead the first 4 then ran right past number 5, lost ~40 sec clawed that back to leave the butterflies in the lead. Adam ran me down in the last few common controls though of course. 2nd for the weekend - sounds about right.

Ankle didn't hurt nearly as much as sprint camp but definitely swollen, sore, and not 100%.

Saturday May 5, 2018 #

Event: Okanagan Adventure Running Tournament
 

Orienteering 17:11 [4] 3.58 km (4:48 / km) +37m 4:34 / km

Kelowna Sprint Camp #1.
Simple, decent though to warmup to the heat. 1st but only 'cause Adam missed punched

Orienteering 17:41 [4] 4.07 km (4:21 / km) +10m 4:18 / km

Kelowna Round 2.
Fun little farsta - in the lead out of the butterflies but took a bad route choice and couldn't hold off Adam. 2nd

Orienteering 13:26 [4] 2.95 km (4:33 / km) +12m 4:28 / km

Kelowna Round 3.
Bland City Park (literally). 1st.

Orienteering 18:57 [4] 4.14 km (4:35 / km) +18m 4:29 / km

Kelowna Round 4. Downtown. A decent sprint, definitely too tired though. 2nd.

Thursday May 3, 2018 #

Running 14:21 intensity: (28 @1) + (1:26 @2) + (2:13 @3) + (7:31 @4) + (2:43 @5) 3.4 km (4:13 / km) +22m 4:05 / km
ahr:175 max:187

Another 3k run. Ankle a little sore - I think yesterday was too much, A rest day tomorrow before the weekend is in order.

Also wore the HR strap (ugh) so HR data's accurate for once.
C • HR 2

Core 10:00 [0]

Core and some stretching

Wednesday May 2, 2018 #

Running 13:41 intensity: (4:18 @1) + (4:00 @2) + (11 @3) + (2:26 @4) + (2:46 @5) 3.29 km (4:10 / km) +23m 4:01 / km
ahr:162 max:190

Another flat 3km, felt pretty good.

Biking 31:25 [1] 9.62 km (3:16 / km) +145m 3:02 / km

To the hardman's and back. Left hamstring feeling sore on the way home.

Bouldering 30:00 [0]

Hive with Ian.

Gym Workout 5:00 [0]

Some weights after bouldering.

Tuesday May 1, 2018 #

Biking 1:03:43 intensity: (7:46 @1) + (34:20 @2) + (19:12 @3) + (2:25 @4) 26.96 km (2:22 / km) +363m 2:13 / km
ahr:157 max:182

Demo road. Tried to push for an hour door to door, that's gunna be a tough goal though.
Thighs a little tired from squats I think.

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