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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Jun 3, 2018:

activity # timemileskm+m
  Orienteering7 7:01:24 34.23(12:19) 55.09(7:39) 114133 /121c27%
  Strength2 2:00:00
  Cycling1 1:36:00 23.36(14.6/h) 37.6(23.5/h) 85
  Running6 1:33:54 7.07(13:17) 11.38(8:15) 162
  Muscle Care1 15:00
  Conditioning1 10:00
  Rowing2 10:00
  Total10 12:46:18 64.66 104.06 138833 /121c27%
  [1-5]10 12:19:30

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

10 AM

Running warm up/down (Trail) 13:46 intensity: (1:48 @0) + (11:58 @1) 1.68 km (8:12 / km) +27m 7:35 / km
ahr:110 max:144 shoes: VJ Integrator 17

Orienteering race (Long advanced) 57:02 intensity: (10:34 @1) + (35:07 @2) + (11:21 @3) *** 7.46 km (7:39 / km) +153m 6:56 / km
ahr:164 max:175 spiked:12/20c shoes: VJ Integrator 17

Pretty solid course, two big mistakes. Too high on #2, didn't have a great plan of attack I suppose. #16 also screwed up because there were unmapped marshes all over the place and I got confused then overshot it.

Running warm up/down (Trail) 9:25 [1] 1.02 km (9:13 / km) +43m 7:37 / km
ahr:123 max:140 shoes: Nike Zoom Pegasus 33

1 PM

Orienteering race (Relay) 56:06 intensity: (1:30 @1) + (18:12 @2) + (33:41 @3) + (2:43 @4) *** 7.79 km (7:12 / km) +279m 6:06 / km
ahr:171 max:185 shoes: VJ Integrator 17

Running warm up/down (Trail) 19:54 [1] 0.79 km (25:17 / km) +19m 22:31 / km
ahr:82 max:82 shoes: VJ Integrator 17

Went for a little swim in the river

Saturday Jun 2, 2018 #

9 AM

Orienteering (Corridor) 53:20 intensity: (44:44 @1) + (8:28 @2) + (8 @3) **** 6.12 km (8:43 / km) +118m 7:57 / km
ahr:149 max:170 shoes: VJ Integrator 17

Shrinking corridor, started out pretty well but when it got super narrow I couldn't understand any of the contours, what's up what's down who knows anymore. Some parts were super great but others I just couldn't understand the map well even though I was still in the corridor.

Running 6:30 [1] 1.07 km (6:06 / km) +3m 6:00 / km
ahr:137 max:150

1 PM

Running (Mixed surface) 15:37 [1] 2.53 km (6:11 / km) +1m 6:10 / km
ahr:137 max:155 shoes: Nike Zoom Pegasus 33

Orienteering intervals (Sprint) 35:56 intensity: (16:36 @1) + (3:37 @2) + (12:17 @3) + (3:26 @4) *** 5.11 km (7:02 / km) +3m 7:01 / km
ahr:153 max:184 39c shoes: Nike Zoom Pegasus 33

Sprintervals around Perth. Read the wrong control description/didn't read it at all for some controls. Almost got run over by a pride parade.

Running warm up/down 10:50 [1] 1.81 km (5:59 / km)
ahr:148 max:158 shoes: Nike Zoom Pegasus 33

Friday Jun 1, 2018 #

10 AM

Rowing warm up/down (Machine) 5:00 [3]

Strength (Weight lifting) 1:00:00 [1]

6 PM

Orienteering (Control picking) 41:44 intensity: (4:29 @1) + (13:57 @2) + (19:49 @3) + (3:29 @4) *** 5.39 km (7:45 / km) +31m 7:32 / km
ahr:169 max:183 36c shoes: VJ Integrator 17

Great training sesh at Foley Mountain on the north west side. Mike Wadd says I'm not aggressive enough when running through the woods which I definitely agree with. I tend to zig zag and swerve around a lot of terrain so I'll try to focus on that this weekend.

DOMA

Running warm up/down (Trail) 3:07 [1] 0.56 km (5:34 / km) +11m 5:04 / km
shoes: VJ Integrator 17

RAIN

Thursday May 31, 2018 #

6 PM

Orienteering 1:19:52 intensity: (54:28 @1) + (22:31 @2) + (2:53 @3) **** 8.63 km (9:15 / km) +13m 9:11 / km
ahr:154 max:173 shoes: VJ Integrator 17

Line-o, control picking, then regular course combo thing at the Barrens. Very slow but pretty solid nav

Wednesday May 30, 2018 #

9 AM

Rowing warm up/down (Machine) 5:00 [3]

Strength (Weight lifting) 1:00:00 [1]

Conditioning (Rolling) 10:00 [0]

Muscle Care (Stretching) 15:00 [0]

Tuesday May 29, 2018 #

6 PM

Cycling (Road) 1:36:00 [3] 37.6 km (23.5 kph) +85m
shoes: Giant Contend SL (Penelope)

Currently working on a map so I went to the school to do some quick field checking and stealthily take pictures of the area without looking like a creep. Then rode down the river a bit, got a bit lost, then came back along the canal.

Monday May 28, 2018 #

9 AM

Running warm up/down (Mixed surface) 9:45 [1] 1.14 km (8:35 / km) +24m 7:46 / km
shoes: VJ Integrator 17

Orienteering race (Long) 1:37:24 [3] **** 14.58 km (6:41 / km) +545m 5:38 / km
spiked:21/26c shoes: VJ Integrator 17

Awesome long course, made some stupid weird mistakes like I just forgot I was orienteering or something? A lot of the course was pretty good though.

Running warm up/down (Mixed surface) 5:00 [1] 0.79 km (6:22 / km) +34m 5:14 / km
shoes: VJ Integrator 17

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