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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 31 days ending Oct 31, 2019:

activity # timemileskm+mload
  Cycling14 8:23:28 104.0(12.4/h) 167.38(19.9/h) 257109.6
  Road running9 6:13:33 43.07(8:40) 69.32(5:23) 190108.7
  Orienteering2 3:43:31 11.13(20:05) 17.91(12:29) 66624 /41c58%72.3
  Control clearing/setup3 3:11:43 12.34(15:32) 19.86(9:39) 9339c38.2
  Mapping2 2:52:14 5.82(29:36) 9.37(18:23) 5332.0
  Walk1 1:30:00 2.5(36:00) 4.02(22:22)9.0
  Weights4 50:5112.1
  Stretching7 47:306.0
  Heavy yard work1 20:00 0.94(21:16) 1.51(13:13)4.0
  Core!2 11:11 0.13(1:23:43) 0.22(52:01)2.7
  Warmup-down2 5:12 0.47(11:01) 0.76(6:51) 20.7
  Total31 28:09:13 180.41 290.34 126124 /80c30%395.4
  [1-5]31 27:06:59

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Thursday Oct 31, 2019 #

6 PM

Cycling (warmup, indoor) 10:45 [1] 2.0 mi (11.2 mph)
ahr:75 max:84

Road running 21:19 intensity: (11 @0) + (37 @1) + (13:12 @2) + (7:19 @3) 2.53 mi (8:25 / mi)
ahr:135 max:144 shoes: Saucony Guide 2019

Weights 18:39 intensity: (4:41 @0) + (8:43 @1) + (47 @2) + (4:28 @3)
ahr:95 max:132

Core! 5:09 [3] 0.03 mi (2:33:29 / mi)
ahr:68 max:84

Monday Oct 28, 2019 #

8 PM

Cycling 42:03 intensity: (3:36 @0) + (25:10 @1) + (4:44 @2) + (8:33 @3) 10.69 mi (15.3 mph) +34m
ahr:109 max:145

Sunday Oct 27, 2019 #

11 AM

Control clearing/setup 1:40:29 intensity: (16:27 @0) + (32:31 @1) + (21:36 @2) + (28:33 @3) + (1:22 @4) 6.65 mi (15:07 / mi) +15m 15:00 / mi
ahr:114 max:155 12c shoes: Inov-8 200s

Saturday Oct 26, 2019 #

3 PM

Control clearing/setup 1:01:15 intensity: (11:45 @0) + (16:46 @1) + (6:23 @2) + (23:37 @3) + (1:21 @4) + (1:23 @5) 4.02 mi (15:14 / mi) +31m 14:53 / mi
ahr:117 max:178 19c shoes: Inov-8 200s

Thursday Oct 24, 2019 #

Stretching 8:00 [1]

6 PM

Cycling (Warmup) 8:48 intensity: (1:27 @0) + (1 @1) + (7:20 @3) 2.0 mi (13.6 mph)
ahr:82 max:98

Road running 36:38 intensity: (16 @0) + (41 @1) + (2:14 @2) + (25:17 @3) + (8:10 @4) 4.6 mi (7:58 / mi) +14m 7:53 / mi
ahr:142 max:155 shoes: Saucony Guide 2019

Wednesday Oct 23, 2019 #

8 PM

Cycling 44:58 intensity: (3:00 @0) + (24:41 @1) + (10:30 @2) + (6:12 @3) + (35 @4) 12.15 mi (16.2 mph) +18m
ahr:118 max:153

Tuesday Oct 22, 2019 #

2 PM

Heavy yard work 20:00 [2] 0.94 mi (21:16 / mi)

6 PM

Cycling 21:20 [3] 4.0 mi (11.3 mph)
ahr:75 max:94

Road running 26:11 intensity: (4 @0) + (21 @1) + (1:51 @2) + (15:59 @3) + (5:47 @4) + (2:09 @5) 3.26 mi (8:02 / mi) +13m 7:56 / mi
ahr:147 max:175 shoes: Saucony Guide 2019

Stretching 6:30 [1] 0.0 mi
ahr:73 max:82

Monday Oct 21, 2019 #

Weights 15:00 [3]

Stretching 10:00 [1]

6 PM

Road running 42:17 intensity: (11 @0) + (37:57 @1) + (3:57 @2) + (12 @3) 4.03 mi (10:29 / mi) +22m 10:19 / mi
ahr:118 max:138 shoes: Saucony Guide 2019

Core! 6:02 intensity: (2:03 @0) + (2:10 @1) + (1:49 @3) 0.1 mi (1:00:19 / mi)
ahr:92 max:119

Sunday Oct 20, 2019 #

5 PM

Mapping 1:52:56 [1] 3.52 mi (32:05 / mi) +42m 30:56 / mi
shoes: Saucony Guide 2019

Saturday Oct 19, 2019 #

11 AM

Warmup-down 2:22 intensity: (7 @0) + (1:07 @1) + (59 @2) + (9 @3) 0.2 mi (12:03 / mi)
ahr:117 max:127

Warmup-down 57 intensity: (3 @0) + (7 @1) + (45 @2) + (2 @3) 0.09 mi (11:05 / mi)
ahr:126 max:135

Orienteering race 1:23:27 intensity: (17 @0) + (17:42 @1) + (21:29 @2) + (22:23 @3) + (18:06 @4) + (3:30 @5) ** 6.52 km (12:48 / km) +291m 10:28 / km
ahr:138 max:173 spiked:11/15c shoes: VJ Falcon 6

Buckley Wildlife Refuge
Meet 31 Race 56

Orienteering (course cleanup) 1:09:06 intensity: (47 @0) + (43:43 @1) + (15:56 @2) + (6:51 @3) + (1:49 @4) 4.52 km (15:17 / km) +114m 13:35 / km
ahr:121 max:156 11c shoes: VJ Falcon 6


Red - Splits

Friday Oct 18, 2019 #

Event: 2019 Legend of the Dogman
 

Thursday Oct 17, 2019 #

7 PM

Cycling 40:27 intensity: (35 @0) + (12:51 @1) + (13:30 @2) + (11:54 @3) + (1:37 @4) 10.45 mi (15.5 mph) +34m
ahr:128 max:156

Wednesday Oct 16, 2019 #

Note
(rest day)

Tuesday Oct 15, 2019 #

6 PM

Road running 38:27 intensity: (8 @0) + (1:59 @1) + (4:35 @2) + (24:50 @3) + (6:55 @4) 4.58 mi (8:24 / mi) +22m 8:16 / mi
ahr:142 max:153 shoes: Saucony Guide 2019

Monday Oct 14, 2019 #

8 PM

Cycling 49:18 intensity: (8:06 @0) + (27:17 @1) + (2:04 @2) + (11:51 @3) 10.61 mi (12.9 mph) +35m
ahr:101 max:147

Sunday Oct 13, 2019 #

Stretching 5:00 [3]

Walk (Lawn mowing and walnut-pi) 1:30:00 [1] 2.5 mi (36:00 / mi)
shoes: Saucony Guide 2019

5 PM

Road running 1:31:43 intensity: (12 @0) + (8:04 @1) + (38:30 @2) + (44:19 @3) + (38 @4) 10.01 mi (9:10 / mi) +61m 8:59 / mi
ahr:137 max:153 shoes: Saucony Guide 2019

Gently trying to get some miles in without breaking anything.

Saturday Oct 12, 2019 #

5 PM

Cycling 56:04 intensity: (1:35 @0) + (5:30 @1) + (3 @2) + (48:56 @3) 5.79 mi (6.2 mph) +34m
ahr:77 max:128

one more pass for the keys

Weights 13:12 intensity: (4:31 @1) + (8:41 @3)
ahr:87 max:119

Cycling 5:38 intensity: (40 @2) + (4:58 @3) 1.35 mi (14.4 mph)
ahr:65 max:136

Friday Oct 11, 2019 #

Stretching 5:00 [1]

Thursday Oct 10, 2019 #

Stretching 5:00 [1]

6 PM

Road running 34:11 intensity: (11 @0) + (4:27 @1) + (13:46 @2) + (14:41 @3) + (1:06 @4) 4.05 mi (8:26 / mi) +23m 8:18 / mi
ahr:138 max:153 shoes: Saucony Guide 2019

Knees felt ok but not awesome so, restraint.
9 PM

Cycling 56:20 intensity: (25 @0) + (55:55 @3) 4.2 mi (4.5 mph) +18m
ahr:69 max:92

Looking for a lost set of keys in the dark, not good.....

Wednesday Oct 9, 2019 #

8 PM

Cycling 47:34 intensity: (3:27 @0) + (25:34 @1) + (12:58 @2) + (5:23 @3) + (12 @4) 12.04 mi (15.2 mph) +18m
ahr:118 max:153

Tuesday Oct 8, 2019 #

6 PM

Cycling (warmup) 6:00 [1] 1.0 mi (10.0 mph)
ahr:70 max:75

Road running 56:51 intensity: (22 @0) + (2:41 @1) + (24:01 @2) + (29:47 @3) 6.86 mi (8:17 / mi) +19m 8:13 / mi
ahr:137 max:150 shoes: Saucony Guide 2019

A beautiful night, perfect comfortable running conditions. Felt not too bad for this run. A bit of dizziness at mile 4 once I started to move a bit quicker. Headband off, deeper breathing and focussing further in the distance resulted in some improvement.

Stretching 8:00 [1] 0.0 mi

must do this more. The next morning felt better even with an actual run the night before.

Monday Oct 7, 2019 #

8 PM

Cycling 48:07 intensity: (17:46 @1) + (8:08 @2) + (21:34 @3) + (28 @4) + (11 @5) 11.51 mi (14.4 mph) +42m
ahr:107 max:182

Up Illinois, missing a bit on the Monon. This is the first night that has felt cool in shorts and short-sleeves.

Sunday Oct 6, 2019 #

5 PM

Mapping 59:18 [3] 2.3 mi (25:47 / mi) +11m 25:25 / mi

Saturday Oct 5, 2019 #

11 AM

Warmup-down 1:53 intensity: (1:41 @1) + (12 @2) 0.19 mi (9:54 / mi) +2m 9:35 / mi
ahr:125 max:128 shoes: Inov-8 200s

Orienteering race 1:10:58 intensity: (1:49 @1) + (7:21 @2) + (25:57 @3) + (33:17 @4) + (2:34 @5) *** 6.87 km (10:20 / km) +261m 8:41 / km
ahr:150 max:167 spiked:13/15c shoes: Inov-8 200s

Taylorsville Lake Red
Meet 30 Race 55

Turned my watch on about 3 min into the course. Ran this with little more than an plan of sticking to the TOPCARE fundamentals and trying to keep moving. There was certainly some moments where my focus drifted but generally I did what I intended and made few mistakes. Missed the faint deer-track on the other side of the briar wall N of the road between 11 and 12 but did a decent job contouring around lower. AP says my finish split had lost time; I was just not very motivated to push the trail run to the finish. If my knees will heal, it would help with training.

A decent and enjoyable day.

Control clearing/setup 29:59 intensity: (11:34 @1) + (9:52 @2) + (7:07 @3) + (1:26 @4) 1.67 mi (17:57 / mi) +48m 16:29 / mi
ahr:131 max:156 8c shoes: Inov-8 200s


Red - Splits

Thursday Oct 3, 2019 #

6 PM

Cycling 54:36 intensity: (2:08 @0) + (27:16 @1) + (16:24 @2) + (8:48 @3) 14.22 mi (15.6 mph) +23m
ahr:122 max:149

Tuesday Oct 1, 2019 #

Cycling (indoor cool-down) 11:30 [1] 2.0 mi (10.4 mph)

Weights 4:00 [2]

6 PM

Road running 25:56 intensity: (10 @0) + (1:06 @1) + (4:58 @2) + (11:03 @3) + (8:39 @4) 3.15 mi (8:14 / mi) +16m 8:06 / mi
ahr:145 max:159 shoes: Saucony Guide 2019

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