Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JenMac

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
skiing	4	10:13:31	38.09	(16:06)	61.3	(10:01)	1271
o-training	8	8:33:26	26.32	(19:31)	42.35	(12:07)	1299
muscle strengthing	5	5:10:00
run	8	5:05:23	21.61		34.77		353
o-race	3	3:23:25	13.51	(15:03)	21.75	(9:21)	223
core stuff	7	1:16:00
hiking	1	1:10:47	1.12	(1:03:17)	1.8	(39:19)	237
biking	1	1:00:00
Total	24	35:52:32	100.64		161.97		3383
[1-5]	21	31:06:44

4:29

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Sunday Apr 28, 2019 #

o-race race 2:00:37 [4] 10.23 km (11:47 / km)
ahr:132 max:181 (sick)

I wish I could have enjoyed this race! I was feeling off on my warm up but I just thought it was nervous, turns out it wasn't. If I went faster then a walk I would start heaving. Control 1 was a little tricky I climbed too high and was trying to make sense of the terrain when I saw the control I didn't think it was mine because It looked like it was placed on the side of a marsh. 2 was I lot better, I could finally see through the rock and read the contours. 3 was close and easy. 4 I didn't take the fastest route by the sounds of it but it helped me decide about my route to 5. 5 I went up and over the hill and the running was variable, sometimes it was great and other times I was not white forest like it was mapped. At 5 I decided to call it, I was not getting better, couldn't run and was starting to get really frozen and wet. I kept fight with my decision the whole way back and I still am not 100% with it.

run warm up/down 18:43 [0] 1.98 km (9:27 / km) +52m 8:21 / km
ahr:121 max:149

Saturday Apr 27, 2019 #

o-race race 25:37 [2] 3.62 km (7:05 / km) +38m 6:43 / km
ahr:153 max:180

Well, I definitely feel like I climbed more than 38m of elevation and my watch doesn't count stairs so I did. The Sprint was fun but I was jogging the course because I was saving my energy for the long. I just really wanted to see the campus. The course was interesting on all fronts. A few of the control descriptions confused me but found them in the end. Also, the finish shot into an impassable building made me pause for a second.

run warm up/down 10:00 [0]

o-race 40:43 [4] 4.69 km (8:41 / km) +165m 7:23 / km
ahr:162 max:186

I had a few goals for this race and I completed them. My first was take the first two controls really slow to get used to the map because I wasn't feeling too confident after the training yesterday. Have smart routes which I feel liked I did and push through the rock and vegetation. All the controls were pretty darn clean except for control 4. Everyone that I talked to seem to have trouble with this control. I just didn't see the first cliff because of the vegetation and when I saw the second cliff I thought it was the first. I finally figured out that I had gone to high and made my way down and found 4.

run warm up/down 16:36 [0] 2.32 km (7:09 / km)

Friday Apr 26, 2019 #

o-training 57:27 [3] 4.11 km (13:59 / km) +174m 11:32 / km
ahr:142

This map was a little hard to get into, I don't remember the last time I ran on a 1:7500 map. I was either to short or running past controls. I finally ran I a clean leg halfway through the course and got into it after that.

Tuesday Apr 23, 2019 #

run 1:00:12 [2] 10.37 km (5:48 / km) +92m 5:34 / km
ahr:166 max:186

A little leg stretch in between flights. I am surprised by how good I felt that I decided to push it.

Sunday Apr 21, 2019 #

muscle strengthing 1:10:00 [3]

core stuff 15:00 [0]

Saturday Apr 20, 2019 #

o-training 1:43:00 [1] 9.44 km (10:55 / km) +314m 9:21 / km
ahr:145 max:187

Today my focus was long route choices. Pia and I ran some of the COC long. I tried to see the route options and took routes that I didn't in the competition. Went pretty well but I was feeling tired and worn out and moving a lot slower then I wanted to.

Friday Apr 19, 2019 #

o-training 1:11:00 [3] 5.36 km (13:15 / km) +307m 10:18 / km
ahr:141 max:178

Middle training today on the War Eagle map. Also worked on not getting pushed around by the green and lots of details. It all went pretty just a bobble on control 13 and 19.

Thursday Apr 18, 2019 #

biking 1:00:00 [1]

Wednesday Apr 17, 2019 #

core stuff 12:00 [0]
(sick)

Tuesday Apr 16, 2019 #

muscle strengthing 1:00:00 [3]

run 27:53 [1] 3.93 km (7:06 / km) +10m 7:00 / km
ahr:121 max:144 (rest day)

Helped with the run for mom clinic. Walking warm up then 5x 2min with 1minute rest and then I did a 1km tempo run back.

Monday Apr 15, 2019 #

o-training 1:22:00 [0] 3.82 km (21:28 / km) +109m 18:47 / km
ahr:92 max:141

A very slow and easy practice tonight. I shadowed/taught some friends how to orienteering in the fun zone on the Long Lake map.

Sunday Apr 14, 2019 #

skiing 28:33 [1] 5.84 km (4:53 / km)
ahr:95 max:148

Nice ski out to the ridge we planned to hike up.

hiking 1:10:47 [1] 1.8 km (39:19 / km) +237m 23:43 / km
ahr:130 max:176

We made it up to the first part of our climb and then the dogs came back covered in porcupine quills. Well, we had to turn around then and get them to the vet.

skiing 1:01:41 [0] 6.18 km (9:59 / km)
ahr:114 max:169

Well, this ski took longer because one of the dogs couldn't walk so we had to take turns carrying him until a makeshift sled showed up. Then we took turns pulling or pushing the sled.

Saturday Apr 13, 2019 #

skiing 4:29:17 [1] 10.0 km (26:56 / km) +830m 19:02 / km
ahr:134 max:192

Before day out in the pass! Found some powder up high and enjoyed the climb to get it.

Friday Apr 12, 2019 #

core stuff 5:00 [0]

o-training 56:52 [1] 3.78 km (15:03 / km) +159m 12:26 / km
ahr:118 max:165

Some technical rock training today. Didn't go to bad, had to relocate one. There was a bit to much snow on the first part but got better.

Thursday Apr 11, 2019 #

muscle strengthing 1:00:00 [3]

run warm up/down 20:48 [0] 2.86 km (7:16 / km)
ahr:140 max:169

o-race race 16:28 [4] 3.21 km (5:08 / km) +20m 4:58 / km
ahr:159 max:174

The Sprint race was pretty fun. I was focusing on reading ahead and seeing the routes on the left side of the line. legs were tired from squats and deadlifts this morning.

Tuesday Apr 9, 2019 #

muscle strengthing 1:00:00 [3]

o-training 37:45 [1] 3.8 km (9:56 / km) +78m 9:01 / km
ahr:134 max:166

Did a middle-ish course yesterday with Pia. Had a bobble on 4 but figured it out pretty quickly. The rest was fine, just working compass and reading contours

Monday Apr 8, 2019 #

core stuff 10:00 [0]

o-training intervals 45:02 [3] 7.63 km (5:54 / km) +35m 5:46 / km
ahr:144 max:176

Did some Sprint intervals with red squad. We did a 9ish minute warm up and then had a 4 part sprint intervals. Didn't feel too bad but I definitely went out really hard on the first one and tried to maintain the speed during the other parts.

Sunday Apr 7, 2019 #

skiing 2:20:30 [1] 25.77 km (5:27 / km) +182m 5:16 / km
ahr:140 max:190

A nice long ski on lake laberge with Dahria and the dogs. Hip flexors were really sore and tired after.

Saturday Apr 6, 2019 #

skiing 1:53:30 [1] 13.51 km (8:24 / km) +259m 7:40 / km
ahr:137 max:176

Nice easy ski today, snow was so sticky sometimes I was walking downhill till I could glide.

Friday Apr 5, 2019 #

o-training 1:00:20 [1] 4.41 km (13:41 / km) +123m 12:00 / km
ahr:134 max:176

Pia and I went to Long Lake Southeast for a little technical training. The first two controls were fine but #3 was a problem. We attacked it 3 times and finally found it after relocating. The rest of the course went a lot smoother. It's different running in the snow, I found it a bit hard to see the shape of the contours and it was definitely slower.

Thursday Apr 4, 2019 #

core stuff 10:00 [0]

Wednesday Apr 3, 2019 #

core stuff 12:00 [0]

run 30:46 [1] 4.61 km (6:40 / km) +23m 6:31 / km
ahr:150 max:164 (rest day)

Tuesday Apr 2, 2019 #

muscle strengthing 1:00:00 [3]

run 1:00:00 [1]

Monday Apr 1, 2019 #

core stuff 12:00 [0]

run intervals 1:00:25 [3] 8.7 km (6:57 / km) +176m 6:18 / km
ahr:155 max:182

Nice long warm up on some pretty wet trails then popped back onto the road for intervals 5x 3minutes with a minute rest. the first 4 were not too bad, more elevation change then what I have been doing in the past. The last interval was on the trail with a lot of climbing.

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