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Attackpoint - performance and training tools for orienteering athletes

Training Log: dbakker

In the last 7 days:

activity # timemileskm+m
  Orienteering8 7:10:49 25.04(17:12) 40.29(10:42) 982
  Running3 39:55 3.4(11:45) 5.47(7:18) 133
  Streching/Rolling1 35:00
  Total9 8:25:44 28.43 45.76 1115
  [1-5]8 6:48:31
«
2:36
0:00
WeThFrSaSuMoTu

Monday May 21 #

9 AM

Orienteering 1:25:10 intensity: (3:36 @1) + (9:49 @2) + (58:39 @3) + (13:06 @4) 11.28 km (7:33 / km) +254m 6:47 / km
ahr:160 max:183

Sage Stomp Long Race.

Had a slow start, didn't focus on the race well. Blew several of the first controls, was going too slow and reading too much detail.

Had a good middle of the race, generalizing well and reading just enough of the map to navigate well. Then blew a few of the last couple of controls as I didn't read enough of the map/misread my control description.

Sunday May 20 #

9 AM

Orienteering 1:00:39 intensity: (42:59 @1) + (6:28 @2) + (11:03 @3) + (9 @4) 4.34 km (13:59 / km) +108m 12:26 / km
ahr:131 max:170

Catching features exercise.

Watch got stopped mid-training, so added an approximate time and distance.

Running 10:06 intensity: (2:11 @0) + (5:48 @1) + (1:50 @2) + (17 @3) 0.92 km (11:02 / km) +68m 8:02 / km
ahr:119 max:151

Run to start of corridor-O.

Orienteering 32:27 intensity: (30:57 @1) + (1:30 @2) 2.0 km (16:14 / km) +27m 15:12 / km
ahr:114 max:143

Corridor-O in a group with Rachel, Ben, Alexander, and Adam. Rather poor orienteering, but lots of fun.
12 PM

Orienteering 30:33 intensity: (30:02 @1) + (31 @2) 1.8 km (17:01 / km) +40m 15:19 / km
ahr:106 max:140

Contours only. Getting tired/hungry. Going super slow. Didn't really feel the contours the same way as the mapper did. Normally don't have any real trouble with these, but this was really bad for me.
3 PM

Orienteering 22:40 intensity: (20 @1) + (14 @2) + (10:15 @3) + (11:51 @4) 3.97 km (5:43 / km) +67m 5:16 / km
ahr:168 max:182

Bunkers Bench "Sprint".

#Mapper'sDisAdvantage
#TurningOnControls

Saturday May 19 #

9 AM

Running 15:27 intensity: (11:43 @1) + (3:44 @2) 2.25 km (6:52 / km) +13m 6:40 / km
ahr:125 max:143

Running to start of first two trainings.

Orienteering 22:57 intensity: (11:10 @1) + (9:02 @2) + (2:45 @3) 2.61 km (8:48 / km) +72m 7:44 / km
ahr:135 max:164

Contouring exercise by Brent. Adam Woods was my coach for the weekend. Great start to the weekend.

Orienteering 17:38 intensity: (1:00 @1) + (1:38 @2) + (13:02 @3) + (1:58 @4) 2.63 km (6:43 / km) +53m 6:06 / km
ahr:158 max:174

Handrails exercise.

Running 10:20 intensity: (2 @0) + (10:18 @1) 2.0 km (5:10 / km) +41m 4:41 / km
ahr:117 max:127

Debrief from morning training, and run/walk back to the camp from the start. Counted at roughly half time.
3 PM

Running 4:02 [1] 0.3 km (13:24 / km) +10m 11:26 / km

Run to afternoon training start.

Orienteering 53:13 [1] 3.94 km (13:30 / km) +78m 12:17 / km

Aiming off compass exercise. Good compass work, definitely still a weak point in my orienteering, and was my main focus for the weekend.

Thursday May 17 #

Streching/Rolling 35:00 [0]

Wednesday May 16 #

1 PM

Orienteering (Setting Controls) 1:24:17 intensity: (1:00:00 @0) + (24:17 @1) 5.27 km (15:59 / km) +187m 13:34 / km

Kamloops. Blazing sun. Low 30s. Very hot.
7 PM

Orienteering (Control Pick-Up) 21:15 [1] 2.45 km (8:39 / km) +97m 7:13 / km

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Training Targets

Nov 6–5 (365d)
Year Long Training Goals
Mapping
+ Orienteering
+ Armchair-O
+ Ski Orienteering
104:00:00
actual:67:38:1965%
projected:125:19:13120%
Running
+ Biking
+ Strength
+ Mapping
+ Hiking
+ Orienteering
+ Roller Skiing - Skate
+ Paddling
+ Roller Skiing - Classic
+ Games
+ Hill Bounding
+ Stationary Biking
+ Skiing - Classic
+ Skiing - Skate
+ Swimming
+ Other
+ Badminton
+ Ski Orienteering
+ Core Strength
+ Tennis
+ Stairs [1-5]
367:00:00
actual:167:54:5945%
projected:311:06:5184%

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