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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Apr 3:

activity # timemileskm+m
  Cycling (MTB)1 1:36:40 12.28(7.6/h) 19.76(12.3/h) 426
  Running4 1:25:48 9.49(9:03) 15.27(5:37) 377
  Stretching5 1:18:00 0.07 0.12
  Strength3 1:03:21
  Orienteering2 58:40 3.77 6.07 10112 /20c60%
  Total9 6:22:29 25.61 41.21 90412 /20c60%
  [1-5]7 3:52:37

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Saturday Apr 3 #

9 AM

Running 33:59 intensity: (23 @0) + (1:58 @1) + (17:21 @2) + (14:08 @3) + (9 @4) 6.05 km (5:37 / km) +197m 4:50 / km
ahr:167 max:182 shoes: Saucony Excursion TR 12

snow had melted enough that some trails were clear. Headed up some old mining roads which were pretty steep and icy/snowy for the first bit so going pretty slow. Saw some old mining buildings which was pretty cool. Once it flattened out it was pretty beautiful up in the valley with all the new pines since there was a fire here a while ago. Down was pretty fast with the snow doing some nice impact lessening but the ice was pretty treacherous.

Stretching warm up/down 17:00 [0]
ahr:97 max:118

12 PM

Note

Skiing in the afternoon. Got even more burnt despite actually putting on sunscreen today. Somehow managed to snag a strava crown for one of the segments with the slow slushy conditions.

Friday Apr 2 #

4 PM

Strength 13:21 intensity: (11:00 @0) + (2:21 @1)
ahr:112 max:139

Quick strength session before jumping in the hot tub

Thursday Apr 1 #

Note

Skiing at Castle today. Spring conditions at these lottery elevations so quads working hard.

Wednesday Mar 31 #

3 PM

Running 32:31 intensity: (20 @0) + (10:14 @1) + (21:18 @2) + (39 @3) 6.0 km (5:25 / km) +111m 4:58 / km
ahr:155 max:178 shoes: Brooks Glycerin 18

Running around hillcrest mines trying to find a decent trail or road. Most of them were snow bound but eventually found something.

Stretching warm up/down 18:00 [0]
ahr:91 max:115

9 PM

Strength (Calf exercises) 10:00 [0]

Tuesday Mar 30 #

12 PM

Cycling (MTB) 1:36:40 intensity: (8:43 @0) + (1:00:09 @1) + (27:46 @2) + (2 @3) 19.76 km (12.3 kph) +426m
ahr:142 max:173

Exploratory ride at NH. Pretty good conditions for march but some depressions were full of snow and some parts were pretty muddy. The east slope was fairly good though, as well as on top.

Stretching warm up/down 21:00 [0]

8 PM

Orienteering (map reading) 21:00 [0]

Monday Mar 29 #

1 PM

Strength 40:00 intensity: (19:40 @0) + (17:08 @1) + (3:11 @2) + (1 @3)
ahr:125 max:161

more snow overnight, looks like it'll all be melted by tomorrow though

Stretching warm up/down 7:00 [0]
ahr:77 max:96

Sunday Mar 28 #

12 PM

Running warm up/down 11:39 intensity: (32 @0) + (3:32 @1) + (7:30 @2) + (5 @3) 2.0 km (5:50 / km) +36m 5:21 / km
ahr:150 max:173 shoes: Saucony Koa ST

Orienteering 37:40 intensity: (14 @0) + (1:11 @1) + (22:15 @2) + (12:58 @3) + (1:02 @4) *** 6.07 km (6:13 / km) +101m 5:44 / km
ahr:166 max:187 spiked:12/20c shoes: Saucony Koa ST

NH course, focusing on staying focused and reading ahead.

1, 2 - slow going up the hill with the tired quads other than that good
4 - could have gone straighter but legs were tired from the climb so took the path (probably faster anyway)
5 - good direction and checked off bushes but for some reason, I thought I knew the control location well and went a bit left of it. Then realized I was wrong and got to it.
9 - sweat was getting in my eyes and I wasn't using my compass as much as I should have (probably since this was the first time I really needed it for a leg). ended up straying a bit left but corrected and was fine.
10 - same issue as 9 but strayed to the right, seems I still did fine though
11 - first major mistake, exited control in the wrong direction, relocated, and then proceeded to not see the trail I meant to take and lost my sense of direction (I was still going in the right direction). GPS track shows that other than the exit from the control my route was pretty straight but it went through some denser forest and I was quite slow since I wasn't certain I was going the right way. Positive is that I slowed down and corrected my mistake rather than dashing off and getting more lost
13 - scattered trees looked the same as the light green but used the trail to my left to decide when to go into the trees. Got pushed around to the right but other than that it was fine.
15 - almost ran towards the wrong group of trees but caught myself before I was off the line
16 - there was a trail that wasn't mapped that led me off in the wrong direction but fixed the issue and was fine. I don't know how I managed to screw up a leg almost completely on trails.
17 - Second real mistake. leg went perfectly until I hit a junction with an indistinct trail that I didn't notice was on the map since the gap between it and the trail I was on was quite large. Thought I'd also be able to see the boulder sooner but I guess because of the curvature of the hill I couldn't. Same control location I messed up last time and probably went to the same wrong boulder.
18...F, all good and straight, wasn't using the compass too much just using the features in the terrain.

Overall, did a good job focusing and reading ahead like planned other than when I messed up. Should work on bearings and not getting pushed around by veg.

Physically, hill were slow, might just be from the tired qauds but a good reminder to do more hill training
1 PM

Running warm up/down 7:39 intensity: (1:33 @1) + (4:56 @2) + (1:10 @3) 1.21 km (6:18 / km) +33m 5:33 / km
ahr:160 max:176 shoes: Saucony Koa ST

Stretching warm up/down 15:00 [0] 0.12 km (2:05:00 / km)
ahr:90 max:131

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