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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 30 days ending Sep 30, 2018:

activity # timemileskm+mload
  Cycling8 11:04:02 158.06(14.3/h) 254.37(23.0/h) 294162.1
  Orienteering3 7:25:37 18.16(24:32) 29.23(15:15) 11215 /17c29%152.2
  Road running3 2:23:54 15.63(9:12) 25.15(5:43) 8654.2
  Jog5 1:35:39 9.38(10:12) 15.1(6:20) 8525.9
  Trail running1 1:06:50 6.39(10:28) 10.28(6:30) 6721.0
  Weights2 45:0015.8
  Stretching3 20:002.0
  Core!2 19:006.7
  Walk1 14:13 0.41(34:40) 0.66(21:32) 51.4
  Total22 25:14:15 208.03 334.78 16575 /17c29%441.2
  [1-5]22 24:27:35

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Sunday Sep 30, 2018 #

1 PM

Orienteering 1:15:09 intensity: (8:17 @0) + (14:03 @1) + (14:28 @2) + (23:07 @3) + (12:28 @4) + (2:46 @5) 3.74 mi (20:06 / mi) +268m 16:26 / mi
ahr:137 max:169 spiked:5/5c shoes: Saucony Guide 2018

A decent run through the woods. Pretty much directly to the bags from routes not used to place them. Took time to look at a large, deep unmapped well that Aidan found and a smaller, deep unmapped well that I had anticipated existing for a while. Also, left on the boundary of Story west... beautiful pine forest!

Saturday Sep 29, 2018 #

Stretching (rolling) 5:00 [1]

3 PM

Orienteering 3:21:58 [3] 9.23 mi (21:53 / mi) +575m 18:20 / mi
6c shoes: Inov-8 200s

Two rounds of control pickup, the second late in the day. Ran fairly solidly to the first control, super sweaty, then headed across ridges to the second. Lost track a bit, then started running into the sun essentially lost! Started tracking NW back towards the car because I couldn't make sense of the terrain. It can be a long way to a truly distinctive feature in Story and finally I found a sharp reentrant oriented in a way that seemed to make sense with the preceding terrain. Off the tip to a pond, decided to run back the 600-700 m to the missed stand rather than needing to go back the next day. I was good for the rest of the run but a bit shaken by my earlier experience. A later review of what happened l undercut the control and ran into a red hatched part of the map that I had never visited. It has lots of faint trails that are easily confused with the ones to the south. Note to self: don't get lost at Story.

Thursday Sep 27, 2018 #

11 AM

Orienteering 2:48:30 [3] 5.19 mi (32:28 / mi) +279m 27:49 / mi
6c

Sunday Sep 23, 2018 #

7 PM

Road running 23:50 intensity: (1:22 @0) + (3:05 @1) + (10:13 @2) + (9:10 @3) 2.56 mi (9:19 / mi) +26m 9:01 / mi
ahr:134 max:151 shoes: Saucony Guide 2018

shake out

Saturday Sep 22, 2018 #

Stretching 5:00 [1]

rolling
9 AM

Walk 14:13 [1] 0.41 mi (34:40 / mi) +5m 33:23 / mi

watching the MIC championships on the home course

Friday Sep 21, 2018 #

6 PM

Trail running 1:06:50 intensity: (21 @0) + (5:33 @1) + (11:32 @2) + (46:07 @3) + (3:17 @4) 6.39 mi (10:28 / mi) +67m 10:08 / mi
ahr:142 max:158 shoes: Saucony Guide 2018

Part trail then part road. An unusual Friday evening run with B's group. Found that the nature preserve areas at Ft. Ben are getting some pretty substantial (sanctioned) mountain bike trails!

Wednesday Sep 19, 2018 #

6 PM

Road running 1:14:05 intensity: (15:47 @1) + (5:30 @2) + (21:09 @3) + (25:46 @4) + (5:53 @5) 8.01 mi (9:15 / mi) +38m 9:07 / mi
ahr:145 max:167 shoes: Saucony Guide 2018

This was pretty hot (84-88 C). Ran with Ojoy's group very slowly for about 18 min then a bit quicker but still very easy. Continued on my own to see if I could pull off an actual moderate run. Seems to be true but I think I will keep mostly cycling for the next two weeks so I don't mess anything up.

Tuesday Sep 18, 2018 #

7 PM

Cycling 53:33 intensity: (26:19 @1) + (9:57 @2) + (16:06 @3) + (1:11 @4) 13.6 mi (15.2 mph) +35m
ahr:124 max:155

pretty dark on the trail at the end.

Sunday Sep 16, 2018 #

Event: Alley Park-COO
 
10 AM

Cycling 1:51:39 intensity: (22:45 @0) + (27:57 @1) + (38:32 @2) + (22:25 @3) 30.18 mi (16.2 mph) +100m
ahr:126 max:152

Saturday Sep 15, 2018 #

9 AM

Jog 13:00 [2] 0.74 mi (17:34 / mi) +5m 17:12 / mi
shoes: Saucony Guide 2018

watching the Flashrock meet

Thursday Sep 13, 2018 #

7 PM

Cycling 35:43 intensity: (26:21 @1) + (4:41 @2) + (4:41 @3) 9.42 mi (15.8 mph) +37m
ahr:116 max:144

A quick loop to Broad Ripple and back. I'm feeling a bit stronger and fresher, which probably means that I should revert back to a more balanced exercise regimen once my leg fully heals. I need to stick with this long enough.

Wednesday Sep 12, 2018 #

Cycling (indoor) 30:00 [3] 7.4 mi (14.8 mph)

Core! 2:00 [3]

Weights 25:00 [3]

Stretching 10:00 [1]

Monday Sep 10, 2018 #

Cycling (indoor) 30:00 [3] 7.3 mi (14.6 mph)

Weights 20:00 [3]

6 PM

Jog 28:00 [3] 3.15 mi (8:53 / mi) +56m 8:26 / mi
ahr:101 max:146 shoes: Saucony Guide 2018

Sunday Sep 9, 2018 #

6 PM

Jog 20:38 [2] 2.28 mi (9:03 / mi) +11m 8:55 / mi
shoes: Saucony Guide 2018

shake-out

Wednesday Sep 5, 2018 #

6 PM

Road running 45:59 intensity: (2:41 @0) + (11:44 @1) + (24 @2) + (16:34 @3) + (9:42 @4) + (4:54 @5) 5.06 mi (9:05 / mi) +22m 8:58 / mi
ahr:142 max:171 shoes: Saucony Guide 2018

an appropriately paced run until I lost my chaperone. Getting close to a rest day.

Tuesday Sep 4, 2018 #

Cycling 1:05:20 [2] 14.73 mi (13.5 mph)

found a good opportunity to ride home

Monday Sep 3, 2018 #

Cycling (indoor) 20:00 [2] 5.0 mi (15.0 mph)

Core! (machines) 17:00 [3]

Sunday Sep 2, 2018 #

7 PM

Jog 20:31 intensity: (16 @0) + (3:20 @1) + (10:51 @2) + (6:04 @3) 2.16 mi (9:30 / mi) +13m 9:19 / mi
ahr:134 max:149 shoes: Saucony Guide 2018

Saturday Sep 1, 2018 #

10 AM

Jog 13:30 [3] 1.05 mi (12:51 / mi)
shoes: Saucony Guide 2018

some intervals running from point to point to watch Aragorn's race. Worth it in any case, but his team won the elite race at the meet so doubly excellent.

Cycling 5:17:47 intensity: (10:58 @0) + (31:52 @1) + (1:22:02 @2) + (3:03:11 @3) + (9:44 @4) 70.43 mi (13.3 mph) +121m
ahr:139 max:157

ride back from the Marion Invitational XC meet. Very hot and humid ride into a 10 mph headwind essentially the entire way home.

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