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Attackpoint - performance and training tools for orienteering athletes

Training Log: AndrewM

In the last 7 days:

activity # timemileskm+mload
  Cycling (MTB)3 5:20:34 33.52(6.3/h) 53.94(10.1/h) 1554378.5
  Strength2 2:28:0035.1
  Orienteering2 1:46:47 6.83 10.99 62314 /21c66%243.2
  Running2 44:34 4.69(9:30) 7.55(5:54) 13374.0
  Stretching1 14:00
  Total8 10:33:55 45.04 72.49 231014 /21c66%730.8
  [1-5]7 8:06:39
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2:55
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SuMoTuWeThFrSa

Friday May 27 #

2 PM

Running 32:39 intensity: (17 @0) + (2:23 @1) + (29:58 @2) + (1 @3) 5.55 km (5:53 / km) +105m 5:23 / km
ahr:156 max:168 shoes: Inov-8 Oroc Ultra 290

Testing out new shoes with a "forest" run

Thursday May 26 #

11 AM

Cycling (MTB) 55:31 intensity: (1:35 @0) + (51:53 @1) + (2:03 @2) 11.18 km (12.1 kph) +154m
ahr:131 max:152

Chiller ride around fish creek
7 PM

Strength (Climbing) 2:00:00 intensity: (1:30:00 @0) + (30:00 @1)

Wednesday May 25 #

11 AM

Cycling (MTB) 2:14:26 intensity: (1:57 @0) + (1:40:23 @1) + (32:03 @2) + (3 @3) 18.99 km (8.5 kph) +582m
ahr:140 max:171

CNC today. Much more technical and physical than yesterday
4 PM

Orienteering (Map reading) 13:00 [0]

JWOC relevant maps

Tuesday May 24 #

12 PM

Cycling (MTB) 2:10:37 intensity: (2:49 @0) + (1:37:42 @1) + (30:06 @2) 23.77 km (10.9 kph) +818m
ahr:139 max:163

Northern WBC trails. Great conditions until it rained on the way back
4 PM

Strength 28:00 intensity: (22:58 @0) + (4:59 @1) + (3 @2)
ahr:99 max:151

Stretching 14:00 [0]
ahr:74 max:112

Monday May 23 #

Note
(rest day)

Longish drive home

Sunday May 22 #

8 AM

Running warm up/down 11:55 intensity: (29 @0) + (11:15 @1) + (11 @2) 2.01 km (5:56 / km) +28m 5:33 / km
ahr:137 max:150 shoes: Mizuno Waverider 25

Orienteering 1:33:47 intensity: (11 @0) + (1:24 @1) + (36:42 @2) + (53:43 @3) + (1:42 @4) + (5 @5) **** 10.99 km (8:32 / km) +623m 6:39 / km
ahr:170 max:192 spiked:14/21c shoes: Icebug Spirit 8

Sage Stomp Long. Good to get out on some rocky maps before JWOC. Lots of cliffs and some bare rock and openness.

1 - Good, although the 1:15000 scale had me a bit concerned after seeing all the rock detail
2 - Not into the map yet so got a little messed up by what was mapped and what wasn't as well as the best areas to run. Lost 30s
3 - Mostly good but a small hesitation just before I could see the control
4 - Should have gone a bit more direct at the start since I didn't end up saving much (if any) elevation. In the circle, I saw some smaller cliffs/rocky areas that weren't mapped so small mistake <30s
5 - Noice
6 - I sure do love 65m of climb on a 200m leg.
7 - Slow up the hill but good route and nav
8 - Had someone in front of me so could follow them a little
9 - Exited with the guy I was behind but then figured its a bad idea to follow someone here and passed him on my way but ended up climbing a bit more than I needed due to the bad exit
10 - Had a good plan but the hill was kinda rocky in more places than on the map so got pushed further left than expected and took some extra distance. Adams route was probably safer
11 - Good side chilling
12 - the lake extended much farther than shown so ended up way underrunning. lost 80s
13 - Good
14 - probably shoulda gone straight since I only saved a few contours
15 - was about to bobble a little then saw the boulder and nailed it
16 - Good, could see the control from a mile away
17 - Good route, got first
18 - Good
19 - Didn't plan to use the hill as an attack point but it turned out nicely
20 - right on the path may have been faster but all the fast people went left so we will never know
21 - ran a little left since I saw the finish chute but it was just hidden behind a little berm so had to run back up a little

Overall: The main thing holding me back was my legs. Once I got into the map my nav was pretty smooth. Did pretty mediocre on most legs but was consistent so landed in second.

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