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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AdamWoods

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Run10 10:01:27 53.36(11:16) 85.87(7:00) 1843
  Orienteering9 7:01:13 34.95(12:03) 56.24(7:29) 1183
  Bike15 4:23:40 53.07(4:58) 85.4(3:05) 931
  Whitewater Kayak1 3:30:00 14.29(14:42) 23.0(9:08)
  Total27 24:56:20 155.67(9:37) 250.52(5:58) 3957
  [1-5]26 21:25:05

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Friday Aug 24, 2018 #


COC Middle - C-11 - Splits

Thursday Aug 23, 2018 #


COC Long - C-11 - Splits

Monday Aug 20, 2018 #


Relay - Senior Men Leg 1 - Splits

Sunday Aug 19, 2018 #

10 AM

Run warm up/down 21:37 intensity: (1:37 @1) + (20:00 @2) 2.1 km (10:18 / km) +6m 10:09 / km

Orienteering race 50:40 intensity: (40:40 @3) + (10:00 @4) 5.69 km (8:54 / km) +104m 8:09 / km

Run warm up/down 10:29 [2] 1.28 km (8:13 / km) +24m 7:31 / km


NAOC Middle & WRE - C-11 - Splits

Saturday Aug 18, 2018 #

12 PM

Orienteering warm up/down 20:09 [2] 2.68 km (7:31 / km) +57m 6:48 / km

Orienteering race 1:38:50 intensity: (38:50 @3) + (1:00:00 @4) 15.13 km (6:32 / km) +228m 6:04 / km

Run warm up/down 9:05 [2] 0.43 km (20:59 / km) +8m 19:12 / km


NAOC Long & WRE - C-11 - Splits

Friday Aug 17, 2018 #

12 PM

Orienteering 44:19 intensity: (15:14 @1) + (22:22 @2) + (6:43 @3) 5.36 km (8:16 / km) +73m 7:44 / km
ahr:144 max:173

Wednesday Aug 15, 2018 #

8 AM

Bike 15:06 intensity: (11:00 @1) + (4:06 @2) 3.3 mi (4:35 / mi) +13m 4:32 / mi

5 PM

Bike 29:17 intensity: (10:00 @1) + (19:17 @2) 4.71 mi (6:13 / mi) +166m 5:36 / mi

Orienteering 20:08 intensity: (10:19 @1) + (4:29 @2) + (3:56 @3) + (1:24 @4) 1.73 mi (11:40 / mi) +49m 10:43 / mi
ahr:135 max:183

Orienteering 10:00 intensity: (1:49 @1) + (6:40 @2) + (1:31 @3) 1.14 mi (8:47 / mi) +90m 7:03 / mi
ahr:150 max:168

Monday Aug 13, 2018 #

8 AM

Bike 13:22 intensity: (10:00 @1) + (3:22 @2) 3.38 mi (3:57 / mi) +22m 3:53 / mi

5 PM

Bike 21:29 intensity: (15:00 @1) + (6:29 @2) 3.09 mi (6:57 / mi) +140m 6:05 / mi

Sunday Aug 12, 2018 #

10 AM

Run 3:55:51 intensity: (1:34:07 @1) + (2:21:44 @2) 23.25 km (10:09 / km) +1040m 8:17 / km
ahr:134 max:158

Saturday Aug 11, 2018 #

11 AM

Run 15:14 intensity: (3 @0) + (7:23 @1) + (7:48 @2) 3.01 km (5:04 / km) +24m 4:52 / km
ahr:138 max:153

Run intervals 33:41 intensity: (9:04 @1) + (4:42 @2) + (7:57 @3) + (10:50 @4) + (1:08 @5) 7.74 km (4:21 / km) +1m 4:21 / km
ahr:158 max:188

Run 14:07 intensity: (2 @0) + (9:49 @1) + (1:32 @2) + (1:39 @3) + (1:05 @4) 2.01 km (7:01 / km) +5m 6:56 / km
ahr:131 max:183

Run 9:34 intensity: (2 @0) + (4:30 @1) + (5:02 @2) 1.69 km (5:40 / km) +27m 5:15 / km
ahr:139 max:154

Thursday Aug 9, 2018 #

8 AM

Bike 13:58 intensity: (11:00 @1) + (2:58 @2) 5.39 km (2:35 / km) +14m 2:33 / km

6 PM

Bike 20:39 intensity: (15:00 @1) + (5:39 @2) 5.3 km (3:54 / km) +102m 3:33 / km

8 PM

Run 27:41 [2] 5.69 km (4:52 / km) +50m 4:40 / km

Been wearing my HR strap more often, and it has been chafing, so I didn't wear it at all today.

Wednesday Aug 8, 2018 #

8 AM

Bike 13:36 intensity: (15 @0) + (11:55 @1) + (1:26 @2) 5.46 km (2:29 / km) +24m 2:26 / km
ahr:121 max:146

5 PM

Bike 20:45 intensity: (8 @0) + (18:46 @1) + (1:51 @2) 6.35 km (3:16 / km) +88m 3:03 / km
ahr:124 max:147

6 PM

Orienteering 38:56 intensity: (6:54 @1) + (30:11 @2) + (1:51 @3) 7.13 km (5:28 / km) +77m 5:11 / km
ahr:151 max:166

didn't get enough sleep Tues evening and was feeling tired. Felt like i was working harder then the speed I was moving at but succeeded at my goal of glancing at my map more often.

Run warm up/down 8:51 intensity: (3:00 @1) + (5:51 @2) 1.1 km (8:03 / km) +29m 7:07 / km

Tuesday Aug 7, 2018 #

8 AM

Bike 13:30 intensity: (10:30 @1) + (3:00 @2) 5.5 km (2:27 / km)

4 PM

Bike 19:25 intensity: (13:25 @1) + (6:00 @2) 5.52 km (3:31 / km) +59m 3:20 / km

Run warm up/down 26:36 intensity: (1 @0) + (3:00 @1) + (22:53 @2) + (37 @3) + (5 @4) 5.1 km (5:13 / km) +110m 4:42 / km
ahr:152 max:166

Run intervals 23:30 intensity: (2 @0) + (2:14 @1) + (1:26 @2) + (53 @3) + (7:00 @4) + (11:55 @5) 4.85 km (4:51 / km) +188m 4:04 / km
ahr:174 max:191

did intervals with Thomas - Ended up moving to a different interval location because there was a black bear hanging around where we'd planned to start intervals. Did 3 x 6:30 intervals ~ 1.7 km loop on windy single track trails + a bunch of climb.
Thomas had prepared a 1.3km sprint course that I ran on the way home.
Missed a bit of time/ distance by starting/stopping my HR monitor, but Thomas said we were ~17km.

Run 13:26 intensity: (2 @0) + (14 @1) + (11:09 @2) + (2:01 @3) 2.34 km (5:44 / km) +73m 4:58 / km
ahr:158 max:167

Orienteering 7:11 intensity: (10 @1) + (1:12 @2) + (4:28 @3) + (1:21 @4) 1.46 km (4:55 / km) +11m 4:44 / km
ahr:167 max:179

Run warm up/down 16:25 intensity: (2 @0) + (5 @1) + (16:18 @2) 3.01 km (5:27 / km) +51m 5:02 / km
ahr:150 max:162

Monday Aug 6, 2018 #

11 AM

Whitewater Kayak long 3:30:00 [0] 23.0 km (9:08 / km)

Family paddling trip to finish off a weekend of family activities.
Paddled from the Rainbow Bridge in Kanaka creek (Maple Ridge) to the Port Man Bridge. Was in a Kayak for ~30min and then switched to the stern of the Canoe for the remainder. Were paddling down the Fraser River against the tide and a headwind - For the last hour we would drift upriver if we stopped paddling.
8 PM

Run long 1:19:17 intensity: (4 @0) + (11:56 @1) + (1:06:02 @2) + (52 @3) + (23 @4) 15.27 km (5:11 / km) +172m 4:55 / km
ahr:146 max:178

Sunday Aug 5, 2018 #

11 AM

Orienteering 55:35 intensity: (38:05 @1) + (17:30 @2) 4.29 km (12:58 / km) +79m 11:52 / km
ahr:129 max:158

1 PM

Run warm up/down 21:02 intensity: (2 @0) + (20:00 @1) + (1:00 @2) 0.0 km
ahr:130 max:146

Orienteering 22:46 intensity: (31 @1) + (6:59 @2) + (13:32 @3) + (1:44 @4) 2.84 km (8:02 / km) +144m 6:24 / km
ahr:164 max:180

Orienteering 27:25 intensity: (1 @0) + (6:29 @1) + (16:49 @2) + (4:06 @3) 2.76 km (9:57 / km) +134m 8:00 / km
ahr:150 max:171

Saturday Aug 4, 2018 #

Note

Day at beach with extended family. Did ~ 25 min of stand up paddleboarding but wasn't paddling fast enough to feel it was worth logging it.

Friday Aug 3, 2018 #

8 AM

Bike 13:26 intensity: (6 @0) + (11:55 @1) + (1:25 @2) 5.28 km (2:33 / km)
ahr:122 max:143

6 PM

Bike 19:58 intensity: (17 @0) + (14:50 @1) + (4:51 @2) 5.24 km (3:49 / km) +73m 3:34 / km
ahr:127 max:151

Run 35:01 intensity: (1 @0) + (2:00 @1) + (33:00 @2) 7.0 km (5:00 / km) +35m 4:53 / km
ahr:141 max:152

stopped to tie my shoe and forgot to restart HR monitor when I resrated so time and distance are estimated. (That said, I was running a 1 km loop ~5 min per KM so the estimate won't be more than 1-2 min off).

Thursday Aug 2, 2018 #

8 AM

Bike 13:38 intensity: (8:52 @1) + (4:46 @2) 6.15 km (2:13 / km) +11m 2:12 / km
ahr:131 max:161

6 PM

Bike 22:21 intensity: (20:21 @1) + (2:00 @2) 6.05 km (3:42 / km) +135m 3:19 / km
ahr:118 max:145

Wednesday Aug 1, 2018 #

5 PM

Bike 13:10 intensity: (7 @0) + (5:44 @1) + (7:19 @2) 3.65 mi (3:36 / mi) +84m 3:22 / mi
ahr:139 max:160

6 PM

Orienteering race 25:14 intensity: (1:04 @1) + (13:28 @2) + (10:42 @3) 4.3 km (5:52 / km) +137m 5:04 / km
ahr:160 max:173

Could feel myself getting lazy because I knew Princess Park too well, and started making a conscious effort to look at _ plan the legs despite knowing the ideal route as soon as I saw the leg.

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