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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Mar 9:

activity # timemileskm+mload
  Orienteering1 1:23:31 5.13(16:17) 8.26(10:07) 26915 /20c75%36.6
  Stretching1 20:004.0
  Core!1 16:20 0.08 0.125.7
  Treadmill1 16:00 1.32(12:07) 2.12(7:32) 2639.6
  Cycling1 15:55 5.5(20.7/h) 8.85(33.4/h)5.6
  Warmup-down1 14:43 1.02(14:25) 1.64(8:58) 182.8
  Road running1 12:20 1.35(9:09) 2.17(5:41) 34.3
  Total5 2:58:49 14.4 23.17 55215 /20c75%68.6
  [1-5]5 2:58:25

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Saturday Mar 9 #

12 PM

Warmup-down 14:43 intensity: (24 @0) + (6:41 @1) + (3:48 @2) + (3:50 @3) 1.02 mi (14:25 / mi) +18m 13:41 / mi
ahr:108 max:141

Orienteering race 1:23:31 intensity: (1:15 @1) + (15:20 @2) + (32:34 @3) + (30:25 @4) + (3:57 @5) *** 8.26 km (10:07 / km) +269m 8:42 / km
ahr:148 max:170 spiked:15/20c shoes: Inov-8 200s

Meet 11 Race 12
Miami Whitewater Red, 7.2k

A nicely set course with only two controls that were easier than advanced, a great job by Shane D. Started ok, lost some flow in the middle, but managed to pick it up a bit in the later part of the race. In retrospect, there were some legs where my intensity dropped for longer than it should have but this was a mostly solid race.
One 2 min error on 12 drifting into the medium green thorny hell below the gullies; it was a good approach with a good attackpoint so I am chaulking this up to a momentary lack of focus. On the way to 8?, I did not see the control tucked in against the bank even with two viewpoints (70 s); control 15, I was too tentative (1 min) and to 17, which was a longer leg, I was too casual at the beginning leaving me uncertain of my progress along the hillside. This resulted in lost time trying to pin this down (call it about 1 min lost). Everything else was small, and I finished before the rain so woo!

Thursday Mar 7 #

Treadmill (uphill) 16:00 [4] 1.32 mi (12:07 / mi) +263m 7:29 / mi
shoes: Saucony Guide 2018

12.5% grade

Stretching 20:00 [2]

both at my final physio appt and after the evening workout
4 PM

Road running 6:55 [3] 0.75 mi (9:14 / mi)

Road running 5:25 [3] 0.6 mi (9:02 / mi) +3m 8:55 / mi

7 PM

Cycling (spin bike) 15:55 [3] 5.5 mi (20.7 mph)

intervals @13-14
8 PM

Core! 9:20 [3]

5 planks, bridge and sits

Core! 7:00 [3] 0.08 mi (1:31:35 / mi)

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