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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: elavallee

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running14 10:13:52 47.19(13:01) 75.94(8:05) 690
  Orienteering5 4:30:54 14.18(19:06) 22.83(11:52) 23375c
  Elliptical3 1:46:06
  Cycling2 1:20:01
  Hiking1 1:00:15 2.53(23:48) 4.07(14:47) 170
  Strength2 55:14
  Total27 19:46:22 63.91 102.85 109375c
  [1-5]27 19:22:40

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Tuesday Sep 29, 2015 #

5 AM

Running (Road) 30:08 intensity: (15 @1) + (42 @2) + (29:11 @3) 3.93 km (7:40 / km) +2m 7:39 / km
ahr:146 max:156 shoes: Hoka Stinson

Monday Sep 28, 2015 #

4 PM

Elliptical 36:03 intensity: (9:58 @1) + (25:57 @2) + (8 @3)
ahr:122 max:139 shoes: New Balance 460

Sunday Sep 27, 2015 #

Event: WCOC Paugussett State Forest
 
10 AM

Orienteering 38:54 intensity: (16:41 @1) + (13:32 @2) + (8:41 @3) 2.75 km (14:07 / km) +75m 12:26 / km
ahr:120 max:154 shoes: Salomon Spikecross 3

Shadowing.

Saturday Sep 26, 2015 #

Event: BFLO - Ellicottville Adventure Run and Hike
 
10 AM

Hiking 1:00:15 intensity: (47:25 @1) + (7:03 @2) + (5:46 @3) + (1 @4) 4.07 km (14:47 / km) +170m 12:14 / km
ahr:106 max:157 shoes: Salomon XA Pro 3D

Easy family hike.
5 PM

Running (Hill Repeats) 19:29 intensity: (42 @1) + (2:58 @2) + (8:47 @3) + (6:24 @4) + (38 @5) 1.73 km (11:14 / km) +17m 10:43 / km
ahr:150 max:178 shoes: Hoka Stinson

Merick tortured me. We went out together. I could only manage five. I stink at these. My right calf is really hurting me now. These sentences are very terse.

Friday Sep 25, 2015 #

4 PM

Cycling (Stationary) 40:01 intensity: (2:02 @0) + (24:02 @1) + (10:09 @2) + (3:48 @3)
ahr:118 max:148 shoes: New Balance 460

Thursday Sep 24, 2015 #

5 AM

Running (Road) 31:54 intensity: (2:13 @0) + (17 @1) + (28 @2) + (10:23 @3) + (16:26 @4) + (2:07 @5) 4.7 km (6:47 / km) +16m 6:41 / km
ahr:159 max:181 shoes: Hoka Stinson

Tuesday Sep 22, 2015 #

5 AM

Running (Road) 30:19 intensity: (2:08 @0) + (14 @1) + (29 @2) + (22:24 @3) + (5:04 @4) 4.37 km (6:57 / km) +2m 6:56 / km
ahr:153 max:160 shoes: Hoka Stinson

My left foot was a little tight this morning. I haven't been wearing the sock for the past few nights. I stretched yesterday, but I forgot to do it this morning before my run. Maybe I will wear the sock on the nights before I run for a bit longer.
4 PM

Strength 25:14 intensity: (31 @0) + (18:55 @1) + (5:46 @2) + (2 @3)
ahr:107 max:139

Monday Sep 21, 2015 #

4 PM

Elliptical 40:03 intensity: (1:26 @0) + (1:15 @1) + (32:46 @2) + (4:36 @3)
ahr:128 max:148 shoes: New Balance 460

Sunday Sep 20, 2015 #

10 AM

Running (Trail) 1:45:08 intensity: (5:14 @0) + (17 @1) + (8:05 @2) + (53:28 @3) + (38:04 @4) 10.51 km (10:00 / km) +316m 8:42 / km
ahr:151 max:170 shoes: Hoka Stinson

This is more like what I meant to do a couple of weeks ago. I took a compass this time and figured out where I went wrong before. The map is still a bit sketchy.

I got to see a good view across the Salmon river. And then checked out the covered bridge, pretty cool. Not quite as long of a run as I wanted to do, but something nonetheless.

Saturday Sep 19, 2015 #

Event: NEOC: Great Brook Farm State Park
 
10 AM

Orienteering 23:56 intensity: (1:03 @0) + (4:44 @1) + (8:44 @2) + (6:59 @3) + (2:26 @4) 1.84 km (13:01 / km) +9m 12:43 / km
ahr:133 max:163 shoes: Salomon Spikecross 3

A shadow on white.

Orienteering race 1:56:59 intensity: (7:55 @0) + (13 @1) + (10 @2) + (5:52 @3) + (1:27:29 @4) + (15:20 @5) *** 8.73 km (13:24 / km) +145m 12:22 / km
ahr:170 max:182 24c shoes: Salomon Spikecross 3

Big mistakes on 5 and 7. Also, my heart rate seemed to stay pretty high throughout. I think this means two things: I am out of shape; because I am out of shape, that slow pace is as fast as I can maintain on this course. So aside from not making huge errors, I think I need to really focus on my fitness.

Thursday Sep 17, 2015 #

5 AM

Running (Road) 31:38 intensity: (1:10 @0) + (15 @1) + (37 @2) + (11:10 @3) + (18:26 @4) 4.53 km (6:59 / km) +1m 6:58 / km
ahr:157 max:176 shoes: Hoka Stinson

Woohoo, HR data.

Wednesday Sep 16, 2015 #

Note
(rest day)

Hmm, I think I have tennis elbow now. From one time lifting! Ridiculous.

Tuesday Sep 15, 2015 #

5 AM

Running (Road) 29:53 [3] 4.25 km (7:02 / km) +1m 7:01 / km
shoes: Hoka Stinson

Attackpoint is such a great resource. I had plantar fasciitis once before, so I knew some tips to get it recovered. But I did another search of Attackpoint on Sunday which revealed to me the existence of a Strassburg sock. I picked one up that afternoon and have been wearing it the past two nights, along with stretching at every set of stairs I come across. This morning the foot feels great. I am not calling it recovered yet, I will continue to where the sock this week, but I feel like I was able to nip this one early.

This should be a lesson to me: stretching is important!
4 PM

Strength 30:00 [1]
shoes: New Balance 460

Nothing specific for running, just some upper body stuff.

Monday Sep 14, 2015 #

Cycling (Stationary) 40:00 [2]
shoes: New Balance 460

This was more prosaic. Easy spinning.

Sunday Sep 13, 2015 #

1 PM

Running (Road) 58:09 [3] 8.11 km (7:10 / km) +1m 7:10 / km
shoes: Hoka Stinson

I alomost didn't make it out today, but am I glad I did. The back half of the run felt right.

Saturday Sep 12, 2015 #

Event: UNO Pawtuckaway Camping Weekend
 
7 AM

Running (Road) 41:41 intensity: (10:00 @2) + (11:41 @3) + (20:00 @4) 6.0 km (6:57 / km) +2m 6:56 / km
shoes: Hoka Stinson

Friday Sep 11, 2015 #

4 PM

Elliptical 30:00 [3]
shoes: New Balance 460

That was an interesting experience. I think that was my first time in a gym, nevermind on an elliptical. I think I may have been doing it wrong, because when I got off, the blade of my left foot hurt. Or maybe that was because I wore the very flat old shoes that I have. I did notice that I had a tendency to lift my heels in the rotation. The other guy wasn't doing that. I also realized that, even though the air temperature may be cooler in the gym than outside, the sweat comes like the monsoons in there because I was not moving through any air like I would if I am running.

Thursday Sep 10, 2015 #

5 AM

Running (Road) 32:41 intensity: (21:41 @3) + (11:00 @4) 4.62 km (7:05 / km) +1m 7:04 / km
shoes: Hoka Stinson

Tuesday Sep 8, 2015 #

5 AM

Running (Road) 29:51 [2] 3.56 km (8:23 / km) +1m 8:22 / km
shoes: Hoka Stinson

Accelerated walking.

Sunday Sep 6, 2015 #

10 AM

Running (Trail) 1:50:14 [3] 11.02 km (10:00 / km) +325m 8:43 / km
shoes: Hoka Stinson

I got more training than I bargined for on account of getting lost. The trail map stinks, quite frankly. Oh well, maybe it is a good start to getting ready for the highlander.

Saturday Sep 5, 2015 #

Event: 2015 Corn Maze Champs
 
3 PM

Orienteering race 31:27 [3] ***** 3.05 km (10:20 / km) +1m 10:18 / km
20c shoes: Salomon XA Pro 3D

5 PM

Orienteering race 12:40 [3] ***** 1.23 km (10:16 / km) +2m 10:11 / km
6c shoes: Salomon XA Pro 3D

8 PM

Orienteering race 46:58 [3] ***** 5.23 km (8:59 / km) +1m 8:59 / km
25c shoes: Salomon XA Pro 3D

This whole event was incredible fun. I am glad Merick was up for trying the night-o, he enjoyed it.

Classic - Splits

Sprint - Splits

Night - Splits

Thursday Sep 3, 2015 #

5 AM

Running (Road) 32:42 [4] 4.83 km (6:46 / km) +3m 6:45 / km
shoes: Hoka Stinson

Tuesday Sep 1, 2015 #

6 AM

Running (Road) 30:05 [2] 3.78 km (7:58 / km) +2m 7:56 / km
shoes: Hoka Stinson

Maybe I was too ambitious on Sunday.

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