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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jan 18:

activity # timemileskm+mload
  Orienteering2 2:05:19 8.17(15:20) 13.15(9:32) 29427c48.6
  Road running2 1:23:49 9.87(8:30) 15.88(5:17) 3530.4
  Weights3 1:11:1121.2
  Stretching2 36:08 0.45 0.7310.0
  Cycling1 20:21 5.0(14.7/h) 8.05(23.7/h)5.1
  Warmup-down1 4:57 0.41(11:59) 0.67(7:27)0.8
  Total8 5:41:45 23.91 38.47 32927c116.1
  [1-5]8 5:34:51

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Saturday Jan 18 #

Stretching 5:00 [1]

Stretching 5:00 [1]

12 PM

Orienteering race 1:28:32 intensity: (9 @0) + (8:14 @1) + (20:07 @2) + (39:04 @3) + (20:58 @4) *** 8.77 km (10:06 / km) +223m 8:57 / km
ahr:141 max:160 15c shoes: VJ Falcon 6

GNC Camp Rutledge Day 1, 7.5k/235 Red

Very fun terrain with lots of ditches and just enough green to keep it interesting. The legs were well set and provided a number of challenges. Got into at least one gully that required a tree to get out of and chose to run across logs on a pair of streams. One was stupid, as I got my hair tied up in a tree branch and briefly lost my glasses -- there was a bridge 25 m further along the stream that I didn't see until I finished cursing.

Two things that I found striking were the 2.5 m contours (useful across many parts of the map) on the one quite steep hillside and the area next to the finish. The steep hillside would have been impassible with a normal 5 m interval, so I was very hesitant to just throw down it figuring that it was starting out ok but would not be soon. Someone quick (I think it was Michael L.) went bounding down it, so I tucked in and went; It was just fine (the return trip up made the contours seem bigger). The area near the camp was confusing to me, not because of any map issues, but rather the perceptions of the area leaving from the parking. With all of the people and cars littering the area, it made it hard to link the map visualization to the terrain. Botched the go, but also was making more mental errors later in the course, drifting unintentionally further from the line and having difficulty with details during the final approach to the control. Still decent with no whoppers and a fairly consistent level of effort.

Tomorrow, I will need to focus on cleaning up the final 10% of each legs; particularly by making clear choices, keeping my eyes up and legs moving.

Friday Jan 17 #

1 PM

Warmup-down 4:57 intensity: (2:49 @1) + (1:39 @2) + (29 @3) 0.41 mi (11:59 / mi)
ahr:122 max:140

Orienteering race 36:47 intensity: (35 @1) + (2:30 @2) + (14:46 @3) + (17:44 @4) + (1:12 @5) *** 4.38 km (8:24 / km) +71m 7:46 / km
ahr:149 max:166 12c shoes: VJ Falcon 6

Wednesday Jan 15 #

6 PM

Road running 55:00 intensity: (2 @0) + (1:36 @1) + (11:14 @2) + (34:35 @3) + (4:02 @4) + (3:31 @5) 6.5 mi (8:28 / mi) +21m 8:23 / mi
ahr:142 max:172 shoes: Saucony Guide 2019

Tuesday Jan 14 #

Weights 18:30 [3]

1 round, std weight
7 PM

Cycling 20:21 intensity: (7:13 @1) + (1:23 @2) + (11:45 @3) 5.0 mi (14.7 mph)
ahr:92 max:135

Weights 19:41 intensity: (6:08 @0) + (6:19 @1) + (7:14 @3)
ahr:92 max:122

Monday Jan 13 #

6 PM

Road running 28:49 intensity: (11 @0) + (1:19 @1) + (8:33 @2) + (14:32 @3) + (2:19 @4) + (1:55 @5) 3.37 mi (8:33 / mi) +14m 8:27 / mi
ahr:140 max:167 shoes: Saucony Guide 2019

Stretching 26:08 intensity: (24 @0) + (8 @1) + (25:36 @3) 0.45 mi (57:32 / mi)
ahr:75 max:98

Sunday Jan 12 #

4 PM

Weights 33:00 [3]

two rounds, weights -5,-10, -15 for <100, 100-200, >200 lbs

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