Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JenMac

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
run	12	14:13:50	67.75		109.03		2600
o-race	3	4:28:23	13.8	(19:27)	22.21	(12:05)
muscle strengthing	6	3:05:00
core stuff	8	1:20:00
biking	1	1:05:46
o-training	1	56:49	3.74	(15:11)	6.02	(9:26)
Total	20	25:09:48	85.29		137.26		2600
[1-5]	18	23:25:35

4:53

0:00

» now

Monday Jul 25, 2016 #

Western Canadians - Sprint: Course 4 - Splits

Sunday Jul 24, 2016 #

o-race 2:16:34 [4] 10.91 km (12:31 / km)
ahr:162 max:189

This race went a lot better then yesterday. I didn't have any massive mess ups but it was a really slow race. I maybe took some to safe of routes.

Western Canadian - Long: Course 9 - Splits

Saturday Jul 23, 2016 #

Event: 2016 Western Canadian Orienteering Champs

Event: 2016 Icefields Parkway Orienteering Festival

o-race 1:12:24 [4] 5.68 km (12:45 / km)
ahr:159 max:186

So this was the first race of Westerns. A pointer for myself is get to your race location early so you have time to rest and get use to the terrain. My plan was to start smart and I blew that. I messed up on the first control and let it effect me for the second and that really cost me. I almost gave up on 2 but finally found it. After that I made sure to stay in contact with the map and had a pretty clean race after that.

Middle - Course 9 - Splits

Friday Jul 22, 2016 #

core stuff 10:00 [0]

Thursday Jul 21, 2016 #

run 30:00 [1]

Wednesday Jul 20, 2016 #

muscle strengthing 40:00 [3]

run 30:00 [1]

core stuff 10:00 [0]

Tuesday Jul 19, 2016 #

run intervals 20:00 [4]
ahr:179 max:199

4x3min with 2 minute rest

Monday Jul 18, 2016 #

run 1:02:38 [1] 10.1 km (6:12 / km)
ahr:147 max:163

Sunday Jul 17, 2016 #

core stuff 10:00 [0]

run 30:00 [1] 4.0 km (7:30 / km)

Wow are my legs stiff but I am not fatigued or feeling sick which is great!

Saturday Jul 16, 2016 #

run 4:53:42 [2] 41.0 km (7:10 / km) +2600m 5:26 / km
ahr:166 max:204

First Marathon done! I made sure to pace myself at the beginning and not rush. My goal was to finish it between 5-6 hours and I made it in less time and still had gas in the tank so maybe went a little to easy.

C • Congrats! 1

Friday Jul 15, 2016 #

muscle strengthing 35:00 [3]

core stuff 10:00 [0]

Wednesday Jul 13, 2016 #

run 24:13 [0] 3.79 km (6:23 / km)
ahr:133 max:167

core stuff 10:00 [0]

o-race 59:25 [3] 5.62 km (10:34 / km)
ahr:163 max:179

Race went pretty well, I only had one control that I over shot and messed up on. This was just a very hilly race and I am trying to save my legs for saturday.

C • Good job! 1