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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Running6 4:31:26 30.12(9:01) 48.48(5:36) 518
  Biking4 3:05:00
  Forest Orienteering3 2:43:46 11.83(13:51) 19.04(8:36) 1013
  Sprint Orienteering3 56:07 6.78(8:17) 10.91(5:09) 127
  Total8 11:16:19 48.73 78.43 1658
  [1-5]8 11:12:19

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

10 AM

Running warm up/down 20:00 [2] 2.1 km (9:31 / km) +100m 7:42 / km

Forest Orienteering race 1:42:15 [3] ***** 11.01 km (9:17 / km) +606m 7:17 / km

Great course for the long. Had a much better run than the day before. No really notable mistakes. Lost the most time in walking up the hills imo. Nailed number 10 taking the best route and won the split :D. Really happy with my routes, had a few bobbles not watching my compass. Something I really need to work on.


2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
C • BC Champs 1

Long Course 8 - Splits

Saturday Sep 29, 2018 #

10 AM

Running warm up/down 27:00 [1] 3.22 km (8:23 / km) +26m 8:04 / km

Sprint Orienteering race 15:41 [4] * 3.47 km (4:31 / km) +33m 4:19 / km

Kinda boring sprint with little route choice, lost like 30-20sec to 2 and was basically clean from there taking optimal routes for everything.

2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
2 PM

Running warm up/down 11:00 [1] 2.0 km (5:30 / km) +30m 5:07 / km

Forest Orienteering race 34:58 [4] **** 4.23 km (8:16 / km) +300m 6:06 / km

Didn't realize there was so much climb lol. Really bad race, unfocused at the start and had terrible bearings to multiple controls losing about 6min in the first 6 controls. Greatest tragedy of the year was #5 (see 2D rerun) as I was being careful and looking everywhere for it and just couldn't see the feature from the side I was coming from. Tried resetting multiple times and didn't work.

Picked it up a bit after Jan caught me at 6, and managed to drop him in the technical section (around 11), but made a mistake 16 little bit of a bad bearing, and so he caught me again about there.

Really good course and map, just should have had my stuff together more... :(

2D rerun:
http://3drerun.worldofo.com/2d/index.php?idmult%5B...
4 PM

Forest Orienteering 26:33 [3] *** 3.8 km (6:59 / km) +107m 6:07 / km

Running on the model map, and then doing strides until my ride came. Alot more flow than earlier in the middle.

Middle C8 - Splits

Friday Sep 28, 2018 #

Note
(rest day)

Driving out. Did a hush hush lidar deal with Brian Chubb, and now have 30km^2 of contours around canmore.



Thursday Sep 27, 2018 #

5 PM

Running warm up/down 40:00 [2] 6.3 km (6:21 / km) +53m 6:06 / km

Warm up and then cool down to Uni and back.

Running intervals 45:29 intensity: (25:29 @3) + (20:00 @4) 11.0 km (4:08 / km) +117m 3:56 / km

L-loops (1.05km)
Lap Rest [jogging]
3:51| 1:19
3:54| 1:21
3:54| 1:51
3:54| 1:54
4:32| 1:31
4:18| 1:54
3:37| 2:22
4:02|

Biking 50:00 [1]

Wednesday Sep 26, 2018 #

1 PM

Running warm up/down 45:00 [2] 7.6 km (5:55 / km) +49m 5:44 / km

Jog to the map from station and back, then exploring a new sprint map area.

Sprint Orienteering (Ranchlands) 17:26 intensity: (4:00 @0) + (13:26 @4) **** 3.19 km (5:28 / km) +17m 5:19 / km

3 Intervals with Jan.
5:18
2:53
3:40

Biking 1:00:00 [1]

Tuesday Sep 25, 2018 #

5 PM

Running warm up/down 18:19 [3] 3.0 km (6:06 / km) +22m 5:53 / km

Jog + ABC's

Running 37:38 [4] 9.01 km (4:11 / km) +121m 3:55 / km

(4 hills + 4 strides + loop) x3 without strides on last set

Running warm up/down 27:00 [2] 4.25 km (6:21 / km)

Sprint Orienteering (McMahon Stadium) 23:00 [1] ** 4.25 km (5:25 / km) +77m 4:58 / km

3x intervals with David.

Biking 30:00 [1]

Monday Sep 24, 2018 #

Note
(rest day)

Biking 45:00 [1]

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