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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 29 days ending Feb 29:

activity # timemileskm+mload
  Orienteering5 7:31:33 27.05(16:42) 43.53(10:22) 100618 /70c25%161.0
  Road running8 4:30:50 27.24(9:57) 43.84(6:11) 15870.7
  Walk5 3:39:32 9.24(23:46) 14.87(14:46) 5743.9
  Control clearing/setup2 47:27 2.41(19:41) 3.88(12:14) 4412c11.1
  Cycling1 34:509.5
  Note1 30:003.0
  Core!1 4:000.8
  Stretching1 2:04
  Total20 17:40:16 65.94 106.12 126418 /82c21%300.0
  [1-5]20 17:14:59

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Wednesday Feb 28 #

7 PM

Road running 37:30 intensity: (6 @0) + (7:24 @1) + (6:26 @2) + (19:55 @3) + (3:10 @4) + (29 @5) 3.93 mi (9:32 / mi) +28m 9:20 / mi
ahr:138 max:165 shoes: Guide 2023-2

brisk weather (feels like 21F) for a threshold run

warmup- 16 min at 8:35 - cooldown

Tuesday Feb 27 #

7 PM

Road running 22:20 intensity: (11 @0) + (7:51 @1) + (13:48 @2) + (30 @3) 2.15 mi (10:23 / mi) +16m 10:09 / mi
ahr:125 max:137 shoes: Guide 2023-2

jammy weather for a shakeout

Monday Feb 26 #

7 PM

Walk 27:15 intensity: (2:33 @0) + (46 @1) + (23:56 @3) 1.41 mi (19:20 / mi)
ahr:85 max:108 shoes: Guide 2023-2

Sunday Feb 25 #

1 PM

Orienteering race 1:27:01 intensity: (13 @0) + (1:11 @1) + (4:36 @2) + (9:20 @3) + (44:39 @4) + (27:02 @5) *** 9.53 km (9:08 / km) +23m 9:02 / km
ahr:157 max:174 26c shoes: Red Oroc 290

Control clearing/setup 31:50 intensity: (4:18 @1) + (16:14 @2) + (8:36 @3) + (2:42 @4) 2.41 km (13:11 / km) +11m 12:53 / km
ahr:135 max:160 6c shoes: Red Oroc 290


Red - Splits

Saturday Feb 24 #

12 PM

Orienteering race 1:28:02 intensity: (3:17 @0) + (17:47 @1) + (19:41 @2) + (26:42 @3) + (20:13 @4) + (22 @5) 8.13 km (10:50 / km) +326m 9:01 / km
ahr:135 max:167 shoes: Red Oroc 290


OCIN_TROL-WARS_14_Middle_Creek_Feb_2024_6 Red - Splits

Friday Feb 23 #

4 PM

Walk 1:09:58 [1] 2.01 mi (34:48 / mi) +42m 32:41 / mi
ahr:54 max:83 shoes: Guide 2023-2

Wednesday Feb 21 #

6 PM

Walk 46:40 [2] 2.19 mi (21:19 / mi) +10m 21:01 / mi
ahr:69 max:101 shoes: Guide 2023-2

Tuesday Feb 20 #

Note 30:00 [1]

PT eval

Core! 4:00 [2]

bosu squats 2x12 w 5 lbs
3 - 30 s planks
6 PM

Road running 20:15 intensity: (17 @0) + (11:09 @1) + (8:31 @2) + (18 @3) 2.01 mi (10:04 / mi) +7m 9:58 / mi
ahr:123 max:135 shoes: Guide 2023-2

Stretching 2:04 [0]
ahr:85 max:137

Monday Feb 19 #

6 PM

Road running 44:17 intensity: (21 @0) + (9:53 @1) + (19:00 @2) + (11:39 @3) + (3:24 @4) 4.55 mi (9:44 / mi) +32m 9:32 / mi
ahr:132 max:158 shoes: Guide 2023-2

warmup-4x(4 min @ 8:05- 2min off)-cooldown

Sunday Feb 18 #

4 PM

Walk 42:47 intensity: (1:03 @0) + (4 @1) + (41:40 @3) 1.92 mi (22:17 / mi) +5m 22:06 / mi
ahr:73 max:98 shoes: Guide 2023-2

Saturday Feb 17 #

12 PM

Orienteering race 1:41:56 intensity: (7:23 @0) + (57:08 @1) + (15:41 @2) + (17:49 @3) + (3:55 @4) *** 8.16 km (12:30 / km) +333m 10:23 / km
ahr:118 max:159 spiked:10/16c shoes: Red Oroc 290

A weak effort on my part. A bit unmotivated after missing C2; couldn't make sense of the trails because of the features covered in magenta. Wobbled cross country to 3 and nailed it. Complete luck on my part. Best plan for the day would have been to stay to trails at every opportunity, but I find that situational wisdom hard to put into action.

Control clearing/setup 15:37 intensity: (6:01 @1) + (7:39 @2) + (1:57 @3) 0.91 mi (17:09 / mi) +33m 15:27 / mi
ahr:127 max:144 6c shoes: Red Oroc 290


OCIN_TROL-WARS_13_McFarlan_Woods_Feb_2024_6 Red - Splits

Wednesday Feb 14 #

7 PM

Road running 43:34 intensity: (14 @0) + (4:49 @1) + (22:55 @2) + (13:42 @3) + (1:42 @4) + (12 @5) 4.52 mi (9:38 / mi) +24m 9:29 / mi
ahr:139 max:186 shoes: Guide 2023-2

tempo segments

target warmup-3x(6min @8:25 - 2 off)-cooldown

Tuesday Feb 13 #

7 PM

Road running 36:15 intensity: (5 @0) + (4:32 @1) + (27:31 @2) + (3:35 @3) + (32 @4) 3.41 mi (10:38 / mi) +18m 10:27 / mi
ahr:131 max:150 shoes: Guide 2023-2

Sunday Feb 11 #

12 PM

Orienteering race 1:36:10 intensity: (50 @0) + (10:36 @1) + (23:48 @2) + (35:23 @3) + (24:22 @4) + (1:11 @5) *** 9.54 km (10:05 / km) +165m 9:17 / km
ahr:140 max:179 spiked:8/14c shoes: Red Oroc 290


OCIN_TROL-WARS_12_MUERC_Feb_2024_6 Red - Splits

Friday Feb 9 #

6 PM

Road running 40:06 intensity: (8 @0) + (6:20 @1) + (22:11 @2) + (4:45 @3) + (6:21 @4) + (21 @5) 3.97 mi (10:06 / mi) +17m 9:58 / mi
ahr:135 max:163 shoes: Guide 2023-2

6 quicker intervals rather than 7

warmup-6x(1min @7:10- 3min off)-cool down

Wednesday Feb 7 #

6 PM

Road running 26:33 intensity: (7 @0) + (56 @1) + (8:22 @2) + (4:41 @3) + (8:15 @4) + (4:12 @5) 2.7 mi (9:50 / mi) +16m 9:39 / mi
ahr:148 max:179 shoes: Guide 2023-2

Monday Feb 5 #

7 PM

Cycling 34:50 intensity: (2:14 @0) + (13:25 @1) + (5:28 @2) + (4:39 @3) + (9:04 @4)
ahr:128 max:158

Sunday Feb 4 #

5 PM

Walk 32:52 intensity: (4:08 @0) + (22:10 @1) + (6:34 @3) 1.71 mi (19:13 / mi)
ahr:95 max:116 shoes: Guide 2023-2

Saturday Feb 3 #

12 PM

Orienteering race 1:18:24 intensity: (3 @0) + (14:57 @1) + (18:09 @2) + (28:59 @3) + (15:30 @4) + (46 @5) *** 8.18 km (9:35 / km) +160m 8:44 / km
ahr:137 max:164 14c shoes: Red Oroc 290

Wobbles at 9,10 took a chunk from this race. The error on 9 might have been avoided if I angled to the intermittant stream. I didn't notice how close the ditch-stream fork was to the control. Thought that I was heading more SE after 9 but actually straight E. I couldn't sort this on the fly even with the building in the terrain. I need to widen my map vision when I am fingup. For 12, GPS says that I was on an unmapped mowed path higher in the terrain. I was trying to read the trail to go between the green areas. Where the green started and ended wasn't clear to my eye and I ran straight through an area that was too slow.

OCIN_TROL-WARS_11_Meadow_Ridge_Feb_2024_6 Red - Splits

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