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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Gswede

In the 7 days ending May 23:

activity # timemileskm+mload
  Orienteering4 4:00:53 17.12(14:04) 27.55(8:45) 97059c105.7
  Biking2 3:21:11 47.23(14.1/h) 76.01(22.7/h) 76247.2
  Running4 2:22:41 12.97(11:00) 20.87(6:50) 89046.9
  Total7 9:44:45 77.32(7:34) 124.43(4:42) 262159c199.7

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MoTuWeThFrSaSu

Sunday May 23 #

10 AM

Running 6:01 intensity: (35 @1) + (1:57 @2) + (3:16 @3) + (13 @4) 0.96 km (6:14 / km) +43m 5:06 / km
ahr:131 max:151

Orienteering 8:35 intensity: (4 @1) + (2:11 @2) + (4:38 @3) + (1:42 @4) 0.76 km (11:20 / km) +69m 7:47 / km
ahr:137 max:157

Orienteering 1:07:16 intensity: (17 @1) + (3 @2) + (16:41 @3) + (49:44 @4) + (31 @5) **** 8.18 km (8:14 / km) +322m 6:52 / km
ahr:154 max:168 18c

So hawt

https://photos.app.goo.gl/v5tb6AGSbo8RWH6h7

Very fun to do this training organized by Balter. Super physical because of the heat, especially in the open areas. My mind was starting to go on the way to 9 and once I realized my mistake I took it a bit slower to stay clean.

I should have gone left on 8, but I didn't expect the blueberry to be as high as it was on the right.

Running 6:14 intensity: (4:41 @2) + (1:33 @3) 0.95 km (6:33 / km)
ahr:127 max:140

Saturday May 22 #

6 PM

Biking 52:38 intensity: (23:25 @1) + (19:52 @2) + (9:21 @3) 20.4 km (23.3 kph) +253m
ahr:113 max:145

Recovery riding

Friday May 21 #

10 AM

Running 12:30 intensity: (1:43 @1) + (8:36 @2) + (2:11 @3) 1.68 km (7:27 / km) +67m 6:12 / km
ahr:120 max:137

Orienteering 37:14 intensity: (49 @1) + (10:15 @2) + (23:30 @3) + (2:40 @4) 4.23 km (8:48 / km) +153m 7:27 / km
ahr:134 max:155

And that's a wrap on a tough week! Did part of an UsynligO red course at Thacher SP but cut off the final legs because they were too easy and I'm already quite tired. Don't need anymore distance at the moment.

Recently, I've been focusing more on the TRIMP score that Ken enabled for AP to keep track of fitness and level of recovery. Using my heart rate to get an accurate view of the training load is really helpful.

But it also seems like orienteering has a significantly higher training load than other activities I do. My body felt really beat up after team trials and feels destroyed again after these past three days. It's definitely something to keep in mind.

Thursday May 20 #

11 AM

Running 15:18 intensity: (17 @1) + (2:06 @2) + (12:44 @3) + (11 @4) 1.66 km (9:13 / km) +137m 6:31 / km
ahr:135 max:149

Orienteering 1:05:29 intensity: (2:08 @1) + (1:02 @2) + (6:14 @3) + (53:08 @4) + (2:57 @5) **** 7.82 km (8:22 / km) +292m 7:03 / km
ahr:155 max:170 22c

https://photos.app.goo.gl/41ZsfUjFMnsB3zRt9

Very glorious orienteering at Moreau. Big thanks to EMPO. A big mistake at 7. There were a few new trails, looked like they were from mountain bikes, and I let them distract me. The plan was good and I executed it well right up until then.

There were no streamers at 9 and 10. Or I didn't see them at least. I had to take two minutes at 10 to adjust my shoes. I forgot to wet the laces before I started and they had gotten really loose running through the marshes.

Just super fun

Much slower than I would have liked. I've gotten lazy with the PT exercises for my Achilles and, surprise, surprise, it was hurting this whole time.

Gotta stay consistent

Running 11:16 intensity: (4:08 @1) + (6:53 @2) + (15 @3) 1.26 km (8:55 / km) +7m 8:41 / km
ahr:114 max:131

Wednesday May 19 #

6 PM

Orienteering 1:02:19 intensity: (57 @1) + (12:41 @2) + (40:25 @3) + (8:16 @4) **** 6.56 km (9:30 / km) +133m 8:37 / km
ahr:138 max:156 19c

Like being back in Estonia

https://photos.app.goo.gl/ro79SPcFYFFHoRJa8

Very low viz and tough moving through the veg and rocky ground. Wanted to keep the effort easy so I can push hard tomorrow and the day after. The veg is really mostly light to medium green, but with lots of white areas and areas of fallen trees.

The only thing that was different from Estonia was the rocky ground. Really fun to remember that relay.

Tuesday May 18 #

5 PM

Running 1:31:22 intensity: (5:41 @1) + (20:51 @2) + (43:09 @3) + (9:04 @4) + (12:37 @5) 14.35 km (6:22 / km) +636m 5:13 / km
ahr:139 max:172

Met up with Steve for a workout up Tammany. He was doing it twice, but I only wanted to do it once since I'm planning on a mini orienteering camp this week.

Monday May 17 #

5 PM

Biking 2:28:33 intensity: (23:37 @1) + (1:13:01 @2) + (37:09 @3) + (11:44 @4) + (3:02 @5) 55.61 km (22.5 kph) +509m
ahr:126 max:174

Group ride with the Veloce Bike Shop crew. Great way to spend a Monday evening with the sun setting over the mountains.

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