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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 28 days ending Feb 28, 2018:

activity # timemileskm+mload
  Road running10 9:35:09 67.87(8:28) 109.23(5:16) 259162.3
  Orienteering5 6:13:41 24.58(15:12) 39.56(9:27) 109567 /93c72%118.6
  Mapping2 5:03:38 2.54 4.09 2230.4
  Stretching13 2:42:0022.0
  Trail running1 42:38 4.69(9:05) 7.55(5:39) 11815.1
  Control clearing/setup1 30:00 2.0(15:00) 3.22(9:19)3.0
  Core!2 18:305.6
  Warmup-down4 14:36 1.11(13:10) 1.78(8:11) 882.1
  Jog1 1:56 0.19(10:10) 0.31(6:19)0.7
  Total33 25:22:08 102.98 165.73 158267 /93c72%359.6
  [1-5]33 24:52:13

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Wednesday Feb 28, 2018 #

Stretching 30:00 [1]

20 min stretching + 10 scraping at PT
6 PM

Road running 41:14 [3] 5.21 mi (7:55 / mi) +28m 7:47 / mi
shoes: Saucony Guide 10 Late 2017

Tuesday Feb 27, 2018 #

Stretching 10:00 [1]

10 min stretching and 20 min spiky ball

Monday Feb 26, 2018 #

6 PM

Road running 1:42:05 intensity: (18 @0) + (1:59 @1) + (1:22:56 @2) + (16:52 @3) 11.74 mi (8:42 / mi) +33m 8:37 / mi
ahr:136 max:146 shoes: Saucony Guide 10 Late 2017

Sunday Feb 25, 2018 #

Stretching 15:00 [1]

5 PM

Trail running 42:38 intensity: (1:19 @0) + (38 @1) + (9:52 @2) + (21:53 @3) + (8:56 @4) 4.69 mi (9:05 / mi) +118m 8:26 / mi
ahr:141 max:163 shoes: Saucony Guide 10 Late 2017

Saturday Feb 24, 2018 #

Event: OCIN TROL Mt Airy Forest
 

Stretching 20:00 [1]

12 PM

Warmup-down 2:21 [1] 0.18 mi (13:02 / mi) +58m 6:31 / mi
shoes: Inov 340 Pair #2

Orienteering race 47:08 [3] ** 5.3 km (8:54 / km) +326m 6:48 / km
spiked:13/16c shoes: Inov 340 Pair #2

Meet 10 Race 12
Mount Airy Red 7.0 km

Fun terrain. A bit slippery on the steep hills but pretty neat. The sinkholes could be quite challenging if the courses could avoid the pretty numerous trails and roads.

Running was not very consistently paced but this may have helped my navigation. Read ahead more and felt better about most of my route choics.
1 PM

Orienteering race 33:52 [3] 3.8 km (8:55 / km) +150m 7:27 / km
shoes: Inov 340 Pair #2

time when Garmin was off
6 PM

Warmup-down 2:44 intensity: (33 @0) + (23 @1) + (18 @2) + (1:30 @3) 0.28 mi (9:49 / mi) +5m 9:16 / mi
ahr:96 max:136


OCIN_Mt_Airy_Feb_2018_6 Red - Splits

Wednesday Feb 21, 2018 #

Stretching 20:00 [1]

Stretching at PT and scraping. Had him put some effort into it as I would rather PT be un-fun and running to be fun. Scraping is tickles versus what rolling can be.
7 PM

Road running 32:57 intensity: (21 @0) + (2:09 @1) + (27:20 @2) + (3:07 @3) 3.73 mi (8:50 / mi) +13m 8:44 / mi
ahr:131 max:140 shoes: Saucony Guide 10 Late 2017

34 and raining, feels like 27. This actually wasn't terrible because I was able to put on clothes that kept me dry for the first mile or so. Then I was in the open and, while wetter, I was making some heat. Kept it to the planned intensity.

Monday Feb 19, 2018 #

Stretching 5:00 [1]

6 PM

Road running 1:33:05 intensity: (45:00 @2) + (48:05 @3) 10.7 mi (8:42 / mi) +61m 8:33 / mi
shoes: Saucony Guide 10 Late 2017

Felt as burnt at the start of this as the previous week so my expectation was the same result. Foot was not much better but didn't require mid-run stretching and my endurance was a few miles better; offsetting this was that I went intentionally slower and had no GU to provide any boost later in the run. Added a bit of distance to keep moving ahead.

Sunday Feb 18, 2018 #

Event: ICO Skiles Test Park
 

Control clearing/setup 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Inov 340 Pair #2

Picked up controls in N part of map. Found Mattias's depression; really shocked to see a 3x5 m water-filled bowl in a section of map that just said open forest on a well-worn map! Apparently, Yefim never went there and guessed about the vegetation; I haven't updated that section of the map so I may be taking a closer look.
1 PM

Orienteering race 51:47 intensity: (30 @0) + (1:47 @1) + (7:26 @2) + (31:04 @3) + (10:25 @4) + (35 @5) *** 4.05 mi (12:47 / mi) +73m 12:06 / mi
ahr:144 max:167 spiked:26/29c shoes: Inov 340 Pair #2

Meet 9 Race 11
Skiles Test Park Red Middle 5.6 km

A nicely set course by Aragorn in generally fast terrain with many confusing loops to hurt an oxygen-deprived brain. Faceplanted over a fence while taking the wrong line from 7 to 12; used mostly arounds and best trails except to 5 and 24 (first was a bad choice, direct to the second was neutral). Foot nagging so I wore heavier spikes.

Map is slowly getting better; still need to update the west.

6 - Red - Splits

Saturday Feb 17, 2018 #

11 AM

Warmup-down 4:10 intensity: (1:07 @0) + (15 @1) + (2:06 @2) + (42 @3) 0.34 mi (12:16 / mi) +9m 11:21 / mi
ahr:122 max:143 shoes: Blue Xtalon 2017

Orienteering race 2:30:12 intensity: (22:31 @0) + (22:17 @1) + (32:23 @2) + (53:31 @3) + (19:30 @4) **** 8.82 mi (17:02 / mi) +253m 15:38 / mi
ahr:135 max:164 spiked:12/26c shoes: Blue Xtalon 2017

Meet 8 Race 10
Woodland Trails Purple 9.7 km

I thought this was a great course; technical and interesting terrain. Thanks Dersu. I just didn't bring my A game. It started snowing at control 5 (not surprising giving the course setter) so visibility was hit or miss depending on how wet my glasses were or how the snow was on the terrain. Underestimated distances repeatedly (which cost me big on 7), made a 180 out of control 17, and had a ton of errors linked to poor focus. Frozen feet stopped flexing by control 20 and were thwapping the road pretty hard on the long leg. Bottom line, I should make a point of sleeping more or better.

Thursday Feb 15, 2018 #

7 PM

Road running 18:28 intensity: (10:00 @1) + (8:28 @2) 2.08 mi (8:53 / mi) +12m 8:44 / mi
shoes: Saucony Guide 10 Late 2017

shake-out to help the PT work. It seems like a gentle run might help me align fascia after the scraping sessions. Gentle warm drizzle that felt pretty nice.

Wednesday Feb 14, 2018 #

6 PM

Road running 36:21 intensity: (31 @0) + (55 @1) + (2:52 @2) + (24:18 @3) + (5:44 @4) + (2:01 @5) 4.6 mi (7:54 / mi) +19m 7:48 / mi
ahr:147 max:170 shoes: Saucony Guide 10 Late 2017

Two miles building, one faster, 1/2 recover, final mile hard

Monday Feb 12, 2018 #

6 PM

Road running 1:24:00 intensity: (20 @0) + (53 @1) + (15:07 @2) + (1:07:40 @3) 10.05 mi (8:21 / mi) +29m 8:17 / mi
ahr:142 max:152 shoes: Saucony Guide 10 Late 2017

Not enough calories during the day and foot tightening in the last third made this workout work. Still did it.

Saturday Feb 10, 2018 #

Event: OCIN / TROL Camp Friedlander
 

Core! 6:00 [2]

2 min planks
4 min wall sit

Stretching 10:00 [3]

foot improving, looking forward to more PT later in the week to get closer to 100%
12 PM

Warmup-down 5:21 [1] 0.31 mi (17:15 / mi) +16m 14:55 / mi

Orienteering 1:30:42 [3] *** 9.75 km (9:18 / km) +293m 8:05 / km
spiked:16/22c

Mistakenly put Aidan's shoes in the car. While it was definitely the best choice to wear shoes 1.5 sizes too small given the slippery conditions, my toes are definitely still barking.

Nearly lost my SI on the hill to 6 (punched before I saw there was no stick), recovered it and my map, two errors back to back on 10-11 and a very slow plod across the green hillside to 14. Felt a bit fresher on most of the course and generally sharper, so I am satisfied that I seem to be moving forward. Map has really thin contour lines (7500 reduced to 10000?) that made it hard to read while running, especially form lines.

Friday Feb 9, 2018 #

4 PM

Mapping 2:03:38 [1] 2.54 mi (48:40 / mi) +22m 47:22 / mi
shoes: Saucony Guide 10 Late 2017

Wednesday Feb 7, 2018 #

Stretching 18:00 [1]

6 PM

Road running 56:58 intensity: (5 @0) + (2:58 @1) + (39:00 @2) + (14:00 @3) + (55 @4) 6.52 mi (8:44 / mi) +21m 8:39 / mi
ahr:136 max:156 shoes: Saucony Guide 10 Late 2017

Good gentle run. Scraping at PT seems to have made some difference.

Tuesday Feb 6, 2018 #

Stretching 6:00 [1]

Monday Feb 5, 2018 #

Stretching 10:00 [1]

6 PM

Road running 59:41 intensity: (1:20 @0) + (2:48 @1) + (22:29 @2) + (27:43 @3) + (5:21 @4) 7.14 mi (8:22 / mi) +22m 8:17 / mi
ahr:140 max:158 shoes: Saucony Guide 10 Late 2017

A couple of nights in a row of running. Foot feels better than after Sunday so maybe stretching and running together might be a better combo than rest. Hopefully PT will keep this improving.

Sunday Feb 4, 2018 #

Event: OLOU Winter GoGo #5 (Sprint)
 

Stretching 8:00 [2]

Core! 12:30 [3]

planks 1,1,1.5
russians 1
sits 1
back bridge 2.5
wall sit 4.5
4 PM

Road running 50:20 intensity: (1:00 @0) + (1:04 @1) + (8:11 @2) + (34:03 @3) + (6:02 @4) 6.1 mi (8:15 / mi) +21m 8:10 / mi
ahr:144 max:160 shoes: Saucony Guide 10 Late 2017

Saturday Feb 3, 2018 #

Event: 2018 Frozen Beaver
 

Stretching 5:00 [3]

Mapping 3:00:00 [1]
shoes: Saucony Guide 10 Late 2017

Remapping the western field of Skiles. This has been cut and reshaped in useful ways for O. It was just exhausting walking along the stubble of bushogged saplings though.

Friday Feb 2, 2018 #

Stretching 5:00 [3]

Thursday Feb 1, 2018 #

1 AM

Jog 1:56 [3] 0.19 mi (10:10 / mi)

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