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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Feb 19, 2018:

activity # timemileskm+mload
  Orienteering2 3:21:59 12.87(15:42) 20.71(9:45) 32638 /55c69%58.5
  Road running3 2:27:54 17.38(8:31) 27.97(5:17) 9143.0
  Control clearing/setup1 30:00 2.0(15:00) 3.22(9:19)3.0
  Stretching1 5:000.5
  Warmup-down1 4:10 0.34(12:16) 0.55(7:37) 90.7
  Total7 6:29:03 32.59 52.45 42638 /55c69%105.7
  [1-5]7 6:04:24

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TuWeThFrSaSuMo

Monday Feb 19, 2018 #

Stretching 5:00 [1]

6 PM

Road running 1:33:05 intensity: (45:00 @2) + (48:05 @3) 10.7 mi (8:42 / mi) +61m 8:33 / mi
shoes: Saucony Guide 10 Late 2017

Felt as burnt at the start of this as the previous week so my expectation was the same result. Foot was not much better but didn't require mid-run stretching and my endurance was a few miles better; offsetting this was that I went intentionally slower and had no GU to provide any boost later in the run. Added a bit of distance to keep moving ahead.

Sunday Feb 18, 2018 #

Event: ICO Skiles Test Park
 

Control clearing/setup 30:00 [1] 2.0 mi (15:00 / mi)
shoes: Inov 340 Pair #2

Picked up controls in N part of map. Found Mattias's depression; really shocked to see a 3x5 m water-filled bowl in a section of map that just said open forest on a well-worn map! Apparently, Yefim never went there and guessed about the vegetation; I haven't updated that section of the map so I may be taking a closer look.
1 PM

Orienteering race 51:47 intensity: (30 @0) + (1:47 @1) + (7:26 @2) + (31:04 @3) + (10:25 @4) + (35 @5) *** 4.05 mi (12:47 / mi) +73m 12:06 / mi
ahr:144 max:167 spiked:26/29c shoes: Inov 340 Pair #2

Meet 9 Race 11
Skiles Test Park Red Middle 5.6 km

A nicely set course by Aragorn in generally fast terrain with many confusing loops to hurt an oxygen-deprived brain. Faceplanted over a fence while taking the wrong line from 7 to 12; used mostly arounds and best trails except to 5 and 24 (first was a bad choice, direct to the second was neutral). Foot nagging so I wore heavier spikes.

Map is slowly getting better; still need to update the west.

6 - Red - Splits

Saturday Feb 17, 2018 #

11 AM

Warmup-down 4:10 intensity: (1:07 @0) + (15 @1) + (2:06 @2) + (42 @3) 0.34 mi (12:16 / mi) +9m 11:21 / mi
ahr:122 max:143 shoes: Blue Xtalon 2017

Orienteering race 2:30:12 intensity: (22:31 @0) + (22:17 @1) + (32:23 @2) + (53:31 @3) + (19:30 @4) **** 8.82 mi (17:02 / mi) +253m 15:38 / mi
ahr:135 max:164 spiked:12/26c shoes: Blue Xtalon 2017

Meet 8 Race 10
Woodland Trails Purple 9.7 km

I thought this was a great course; technical and interesting terrain. Thanks Dersu. I just didn't bring my A game. It started snowing at control 5 (not surprising giving the course setter) so visibility was hit or miss depending on how wet my glasses were or how the snow was on the terrain. Underestimated distances repeatedly (which cost me big on 7), made a 180 out of control 17, and had a ton of errors linked to poor focus. Frozen feet stopped flexing by control 20 and were thwapping the road pretty hard on the long leg. Bottom line, I should make a point of sleeping more or better.

Thursday Feb 15, 2018 #

7 PM

Road running 18:28 intensity: (10:00 @1) + (8:28 @2) 2.08 mi (8:53 / mi) +12m 8:44 / mi
shoes: Saucony Guide 10 Late 2017

shake-out to help the PT work. It seems like a gentle run might help me align fascia after the scraping sessions. Gentle warm drizzle that felt pretty nice.

Wednesday Feb 14, 2018 #

6 PM

Road running 36:21 intensity: (31 @0) + (55 @1) + (2:52 @2) + (24:18 @3) + (5:44 @4) + (2:01 @5) 4.6 mi (7:54 / mi) +19m 7:48 / mi
ahr:147 max:170 shoes: Saucony Guide 10 Late 2017

Two miles building, one faster, 1/2 recover, final mile hard

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