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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Oct 8, 2016:

activity # timemileskm+m
  Orienteering1 11:42:00 38.12(18:25) 61.35(11:27) 120060 /69c86%
  Road running3 3:19:52 22.27(8:59) 35.84(5:35) 138
  Cycling1 49:30 10.52(4:42) 16.93(2:55) 45
  Stretching1 4:00
  Total6 15:55:22 70.91 114.12 138360 /69c86%
  [1-5]6 15:22:38

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Saturday Oct 8, 2016 #

8 AM

Orienteering race 11:42:00 intensity: (4:30:00 @2) + (6:42:00 @3) + (30:00 @4) ** 38.12 mi (18:25 / mi) +1200m 16:46 / mi
spiked:60/69c shoes: Saucony Guide 9 - 2016

Python Rogaine Master's Men 12 h
Meet 28, course 40

First solo rogaine. Good conditions, Bob's very good maps, and friendly faces made this a pleasant experience. Harder, final unreflective controls made the last hour a challenge. I liked this but it was nerve-wracking. Cleared with a bit of time to spare, very fortunate to win by 5 min. Made four significant nav errors, for each one I kept my head but they shouldn't have happened. The first was for control one. Without Aragorn, I should walk when the start horn goes.

Drank a pint of ice-cold apple cider after the corn maze; this was too much but the first half tasted good and took my mind off the hr 7 blues.

Will fill in a few route details later today. Feeling good (hip still brused from Wednesday) since I ate in a scheduled way during most of the race and continuously from the end, including pie!, throughout the drive home; in bed by 2 am.

I need to figure out how to sort out the climb for this as my watch is outputting uncorrected bunk. The posted number is an unsubstantiated guess.

Note: For some unknown reason, Garmin is not giving me a map for this :(

Thursday Oct 6, 2016 #

Note
(rest day)

Packed for Sat. We'll see if I can keep my wits about me for 12 h alone.

Wednesday Oct 5, 2016 #

5 PM

Road running 1:52:30 intensity: (1:23 @0) + (1:11 @1) + (9:40 @2) + (50:37 @3) + (49:39 @4) 12.33 mi (9:07 / mi) +45m 9:01 / mi
ahr:149 max:161 shoes: Saucony Guide 9 - 2016

Clumsy changing my footspeed on a raised wooden walkway. Went down like a sack of bricks at mile 1.6 bruising my L hip/glute. Hobbled the remainder of the way home and still really feeling it the next day.

Time for a rest day or two before the Python.

Tuesday Oct 4, 2016 #

7 PM

Road running 32:04 intensity: (24 @0) + (34 @1) + (25:55 @2) + (5:11 @3) 3.43 mi (9:21 / mi) +13m 9:15 / mi
ahr:134 max:145

Monday Oct 3, 2016 #

Stretching 4:00 [1]

6 PM

Road running 55:18 intensity: (10:00 @2) + (22:48 @3) + (18:00 @4) + (4:30 @5) 6.51 mi (8:30 / mi) +81m 8:11 / mi
shoes: Saucony Guide 9 - 2016

Some faster running and hills after some warmup miles
8:56
8:55
Hill repeats (0.21 mi/est 20 m climb, jog back recovery)
1:33
1:23 (6:55/mi)
1:24
1:23
about 0.6 mi recuperating
then 2 miles
7:44
7:26
then 0.5 miles cool down at 9/mi

Sunday Oct 2, 2016 #

5 PM

Cycling 49:30 intensity: (30:57 @0) + (4:56 @1) + (1:19 @2) + (12:18 @3) 10.52 mi (4:42 / mi) +45m 4:39 / mi
ahr:100 max:137

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