Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bigE

In the 7 days ending Apr 30, 2011:

activity	#	time	miles		km		+m
Running	6	3:08:42	15.73	(12:00)	25.32	(7:27)	400
Orienteering	5	2:50:05	15.31	(11:06)	24.65	(6:54)	271
Total	7	5:58:47	31.04	(11:33)	49.96	(7:11)	671

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Saturday Apr 30, 2011 #

Event: West Point A-meet

9 AM

Running 16:08 1.65 km (9:48 / km) +70m 8:05 / km
ahr:155 max:183

Orienteering (Middle) 48:43 *** 5.54 km (8:48 / km) +200m 7:27 / km
ahr:166 max:193 shoes: La Sportiva Crosslite

Forgot to start my watch at the beginning. O-speed was over 10min/km. Didn't as sharp as I would have liked at the beginning of this one. Realized after the race that I wasn't checking my compass or the relative height of the control enough.RouteGadget

1 PM

Running warm up/down 9:43 1.22 km (7:59 / km) +39m 6:53 / km
ahr:126 max:167 shoes: La Sportiva Crosslite

Orienteering (Sprint) 19:55 2.84 km (7:01 / km) +49m 6:28 / km
ahr:184 max:192 shoes: La Sportiva Crosslite

A nice forest sprint. Felt a lot better at the beginning of this one. Right on the map flip the out of bounds area to the first control through me for a loop. Should have just gone straight, but instead I wanted to avoid going out of bounds and ended up off the side of hill in the thick green. Climbed back up the hill but didn't immediately realize I scrambled around the flag. Lost 2 minutes.RouteGadget

Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

Orienteering 30:00 [1] *** 4.0 km (7:30 / km)
shoes: Asics Gel 1150

Taking it easy enjoying the great terrain Hamilton has to offer...

Thursday Apr 28, 2011 #

5 PM

Running tempo 1:09:27 9.03 km (7:41 / km) +173m 7:01 / km
ahr:153 max:192 shoes: Asics Gel 1150

4km threshold run with a lot of climb. Tried not to push too hard with the weekend coming up. Still not completely recovered. Heart rate stayed pretty high. Thinking that month I lazed around in late January early February is coming back to bite me.

Tuesday Apr 26, 2011 #

5 PM

Running intervals 1:13:24 10.62 km (6:55 / km) +118m 6:33 / km
ahr:158 max:192 shoes: Asics Gel 1150

Authentic TNT with the Hamilton crew! Still pretty burnt from the weekend. Coach Hans had us doing meat and potato training... 1, 2, 3, 2, 1 minutes with 1 rec twice. I took them at recovery interval pace, if there is such a thing.

Sunday Apr 24, 2011 #

10 AM

Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: La Sportiva Crosslite

Orienteering 28:24 **** 5.73 km (4:57 / km) +15m 4:54 / km
ahr:170 max:188 shoes: La Sportiva Crosslite

1 PM

Orienteering 43:03 **** 6.54 km (6:35 / km) +7m 6:33 / km
ahr:179 max:185 shoes: La Sportiva Crosslite

Running warm up/down (Control Pickup) 10:00 [1] 1.5 km (6:40 / km)
shoes: La Sportiva Crosslite

Course 1 - Splits

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