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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: CHARLIE-B

In the 7 days ending Sep 2, 2012:

activity # timemileskm+mload
  Orienteering2 2:41:14 9.71(16:36) 15.63(10:19) 4058 /11c72%80.6
  Running2 1:12:04 7.48(9:38) 12.04(5:59) 12229.7
  Intervals1 57:15 3.3(17:21) 5.31(10:47) 5916.0
  Walking2 33:13 1.4(23:42) 2.26(14:44)3.5
  Total5 5:23:46 21.89(14:47) 35.23(9:11) 5868 /11c72%129.9
  [1-5]5 5:21:23

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MoTuWeThFrSaSu

Sunday Sep 2, 2012 #

12 PM

Orienteering race 1:27:40 intensity: (2:11 @0) + (16 @1) + (3:49 @2) + (29:00 @3) + (51:31 @4) + (53 @5) 8.7 km (10:04 / km) +180m 9:08 / km
ahr:150 max:166 shoes: X-Talon 212

Losses:

1:40 on 2 - wobbled off to the right - should have read the clue
2:00 on 3 - still not reading the yellow or the huge rocks correctly
1:20 0n 4 - still not getting the yellow - unsure and circled back
5 was good!
6 hesitant but good
3:40 on 7 - still not reading the rocks right
8 was OK, but probably bad route choice
2:30 on 12 - horribly off to the left

11:10 in horrible mistakes

Still gasping, but felt much stronger than the day before.

Day 2 (Sunday) - Green - Splits

Saturday Sep 1, 2012 #

Event: GAOC National Orienteering Day Meet :: Jones Bridge CRNRA
 
1 PM

Orienteering race 1:13:34 intensity: (4 @1) + (59 @2) + (14:31 @3) + (57:35 @4) + (25 @5) *** 6.93 km (10:37 / km) +225m 9:08 / km
ahr:154 max:166 spiked:8/11c shoes: X-Talon 212

Losses:
1:30 on 2 - went right instead of left on top of ridge
1:00 on 6 - got too close to the big rock
2:00 on 9 - checked out the a lump of rocks, then overshot to the right

4:30 overall - not too bad

Elevation killed me. Really couldn't run.

Day 1 (Saturday) - Green - Splits

Wednesday Aug 29, 2012 #

7 AM

Running warm up/down 10:03 intensity: (8 @0) + (1:32 @1) + (7:35 @2) + (48 @3) 1.72 km (5:50 / km) +19m 5:32 / km
ahr:124 max:144 shoes: Brooks Ravenna 2 GOLD

Running tempo 24:32 intensity: (7 @1) + (38 @2) + (3:54 @3) + (14:31 @4) + (5:22 @5) 4.62 km (5:19 / km) +42m 5:05 / km
ahr:157 max:170 shoes: Brooks Ravenna 2 GOLD

Goal was 5k @ 5:15. But very warm and muggy this morning, so with emphasis on pace and time (25 min or so) rather than total distance. Pooped out around 4.6 k, but pleased with the effort.

It didn't help that they were paving Desmond Drive between North Superior and Willivee.

Running warm up/down 10:07 intensity: (12 @2) + (6:30 @3) + (3:25 @4) 1.41 km (7:12 / km) +18m 6:46 / km
ahr:146 max:157 shoes: Brooks Ravenna 2 GOLD

Walking warm up/down 3:13 intensity: (3 @0) + (1:54 @1) + (40 @2) + (31 @3) + (5 @4) 0.25 km (12:37 / km)
ahr:122 max:151 shoes: Brooks Ravenna 2 GOLD

Tuesday Aug 28, 2012 #

Event: 2012 Laramie Daze
 
8 PM

Walking 30:00 [1] 2.0 km (15:00 / km)
shoes: Brooks Ravenna 2 GOLD

Neighborhood walk with Chun.

Monday Aug 27, 2012 #

7 AM

Running warm up/down 18:58 intensity: (5 @1) + (5:31 @2) + (7:14 @3) + (6:08 @4) 3.17 km (5:59 / km) +32m 5:42 / km
ahr:143 max:164 shoes: Brooks Ravenna 2 GOLD

Intervals intervals 57:15 intensity: (1 @0) + (25:05 @1) + (7:10 @2) + (9:47 @3) + (15:05 @4) + (7 @5) 5.31 km (10:47 / km) +59m 10:13 / km
ahr:127 max:167 shoes: Brooks Ravenna 2 GOLD

Goal was 12 x 400m @ 4:22/k. Bit of a hill (10 m per lap), so:

4:20 3:58
4:22 4:04
4:23 3:54
4:29 4:12
4:30 4:16
4:31 4:09


Running warm up/down 8:24 intensity: (20 @1) + (2:36 @2) + (5:28 @3) 1.13 km (7:28 / km) +11m 7:07 / km
ahr:134 max:148 shoes: Brooks Ravenna 2 GOLD

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