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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BigWillyStyle

In the 30 days ending Sep 30, 2020:

activity # timemileskm+m
  Orienteering9 7:36:48 42.58(10:44) 68.53(6:40) 167297c
  Hiking2 5:11:46 12.52(24:55) 20.14(15:29) 1811
  Strength8 3:13:37 8.44 13.59 3
  Cycling4 1:16:32 21.12(16.6/h) 33.99(26.6/h) 333
  Running5 47:41 5.07(9:24) 8.16(5:51) 70
  Total22 18:06:24 89.73 144.4 388997c
  [1-5]22 18:05:17

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Sunday Sep 27, 2020 #

1 PM

Orienteering 29:53 intensity: (26 @1) + (20 @2) + (37 @3) + (28:30 @4) *** 4.5 km (6:38 / km) +215m 5:22 / km
ahr:106 max:136 11c

EWOC event on a new map at Saltese Uplands. Nice to find some real controls! Watch died. Lots of climbing and side-hilling, but I felt pretty good moving up and down the steep open grassy slopes.

We went back to Fishtrap in the AM before the event and Alli and Boris did some more orienteering; I was impressed by their commitment and was happy just to hang out instead of running.

Saturday Sep 26, 2020 #

Event: Spokane B-Meet
 
2 PM

Orienteering 42:59 intensity: (10:37 @3) + (32:22 @4) 7.6 km (5:39 / km) +44m 5:30 / km
ahr:165 max:179

QR

I acquired some hot pink Duck Tape® duct tape at a JoAnn Fabrics & Crafts in Moses Lake, then hustled to Fishtrap to set a course for Alli, Boris, and my dad. I was running a bit later than I had hoped, so everyone was there when I got back from setting, but they didn't have to wait too long. After doing that I went and ran a course of my own. Felt pretty beat after SLS the previous evening and doing the course setting just beforehand.

Friday Sep 25, 2020 #

6 PM

Running warm up/down 10:50 intensity: (1 @1) + (27 @2) + (10:22 @3) 1.23 mi (8:48 / mi) +47m 7:52 / mi
ahr:128 max:154

Orienteering 47:14 intensity: (12 @2) + (35:16 @3) + (11:46 @4) 5.38 km (8:46 / km) +181m 7:31 / km
ahr:152 max:175

QR

Salmon la Sac training. This was supposed to be chill but instead it beat the crap out of me because I forgot that even the lower part of Salmon la Sac is pretty gnarly.

Sunday Sep 20, 2020 #

2 PM

Hiking 1:44:31 intensity: (14:18 @1) + (21:31 @2) + (1:08:42 @3) 3.97 mi (26:21 / mi) +1066m 14:22 / mi
ahr:124 max:158

Strength 5:01 intensity: (4:51 @1) + (10 @2)
ahr:93 max:101

Hiking 1:36:05 intensity: (26:46 @1) + (51:01 @2) + (18:18 @3) 4.23 mi (22:43 / mi) +286m 18:47 / mi
ahr:106 max:157

Wednesday Sep 16, 2020 #

7 AM

Cycling 18:13 intensity: (15:11 @2) + (3:02 @3) 5.06 mi (16.7 mph) +46m
ahr:63 max:134

4 PM

Cycling 19:18 intensity: (38 @1) + (1:53 @2) + (13:57 @3) + (2:50 @4) 5.5 mi (17.1 mph) +105m
ahr:138 max:167

C • Of course, I’m kilometers e... 5
5 PM

Strength 5:00 [3]

Monday Sep 14, 2020 #

7 AM

Cycling 18:43 intensity: (12 @0) + (6:40 @1) + (3:20 @2) + (8:31 @3) 5.06 mi (16.2 mph) +78m
ahr:107 max:150

2020 came for orienteering, came for refereeing, came for attending sports, came for social activities. Now it's coming for any and all remaining outdoor activities. The only thing I had left.
3 PM

Cycling 20:18 intensity: (5:05 @1) + (3:26 @2) + (10:33 @3) + (1:14 @4) 5.5 mi (16.3 mph) +105m
ahr:124 max:166

Sunday Sep 13, 2020 #

8 PM

Strength 5:00 [3]

Friday Sep 11, 2020 #

9 AM

Strength (bote riding) 1:26:05 intensity: (2:42 @1) + (1:36 @2) + (1:15:20 @3) + (6:27 @4) 4.17 mi (20:39 / mi) +3m 20:36 / mi
ahr:143 max:176

Kayak to Bull Island. Water was a bit choppy and there was a light wind from the north, so I was a bit apprehensive about how things would go, but it turned out fine. It's funny that GPS registered 3m of "climb" which I guess must be the cumulative total of bobbing up and down many small waves.
12 PM

Strength (bote riding) 1:02:11 intensity: (6 @1) + (11:34 @2) + (38:18 @3) + (12:11 @4) + (2 @5) 4.26 mi (14:36 / mi)
ahr:143 max:182

I wandered around a bit and climbed to the highest point on the island to eat my two pieces of pizza that I brought, then headed out. Much calmer water on the way back. Smooth sailing, as we say in the biz. A very enjoyable outing all in all.
C • Avoiding the Smoke? Very cl... 2
7 PM

Strength 5:01 [1]
ahr:69 max:85

Monday Sep 7, 2020 #

9 AM

Running 5:30 intensity: (37 @1) + (2:21 @2) + (2:32 @3) 0.95 km (5:48 / km)
ahr:114 max:130

Orienteering 32:19 intensity: (19 @1) + (4 @2) + (17:13 @3) + (14:43 @4) *** 5.67 km (5:42 / km) +115m 5:10 / km
ahr:156 max:171 22c

QR

For the middle distance training on the last day, Boris had the great idea of setting up a 2min interval start window with a group of seven or eight people, which was great fun and got everyone invested by giving the run something of a race feel. I started last, so got to be the administrator of the start window. I didn't sleep well at all the previous night and felt queasy/borderline nauseous all morning, so was mostly hoping just to not puke while running. I made a couple small mistakes and a bigger error at 9 after I randomly came across a woman squatting with her pants down next to a boulder.

Sunday Sep 6, 2020 #

10 AM

Running 10:23 intensity: (34 @1) + (7:08 @2) + (2:41 @3) 1.67 km (6:14 / km)
ahr:113 max:133

Orienteering 1:26:18 intensity: (17 @1) + (14 @2) + (1:14:22 @3) + (11:25 @4) *** 11.22 km (7:42 / km) +352m 6:39 / km
ahr:152 max:176 23c

QR

New map for me - not my favorite of the Laramie areas. A bit much green and hilly, but fun nonetheless. Had trouble finding some of the flagging tape early on, so gave them less credence. It seems I didn't go to 18, which is unsurprising, but I was kinda over it at that point anyway.
C • Excellent Antenna Hill Action Shot 5
3 PM

Strength 5:19 [1] 0.02 km (4:55:22 / km)
ahr:86 max:99

Saturday Sep 5, 2020 #

10 AM

Running 10:30 intensity: (56 @1) + (3:43 @2) + (5:51 @3) 1.71 km (6:08 / km) +13m 5:54 / km
ahr:120 max:146

Orienteering 56:58 intensity: (13 @1) + (4 @2) + (15:17 @3) + (41:24 @4) *** 10.01 km (5:41 / km) +148m 5:18 / km
ahr:162 max:173 24c

QR

First day of the real non-event, my best run of the weekend. Felt like I ran pretty well, though ran out of steam a bit near the end. Only real time loss was when I got confused by a grove of aspens on the way to 18 which I didn't expect to be mapped as white.
3 PM

Strength 20:00 [3]

C • Does this include 3

Friday Sep 4, 2020 #

11 AM

Running warm up/down 10:28 intensity: (46 @1) + (1:42 @2) + (8:00 @3) 1.15 mi (9:07 / mi) +10m 8:52 / mi
ahr:122 max:138

Orienteering 27:24 intensity: (14 @1) + (1:13 @2) + (21:08 @3) + (4:49 @4) 4.54 km (6:02 / km) +70m 5:37 / km
ahr:148 max:173

Picking up flags at Superfly Marsh that Boris had set out. Since I had to stop/rest for a bit at each control, I tried to do an o-terval sort of thing, pushing harder on each leg than normal.

Thursday Sep 3, 2020 #

2 PM

Orienteering 20:43 intensity: (1:59 @1) + (4:46 @2) + (13:58 @3) 2.76 km (7:31 / km) +36m 7:03 / km
ahr:126 max:159

Setting out some mini-controls for the squad.

Orienteering 48:31 intensity: (10 @1) + (44 @2) + (19:19 @3) + (28:18 @4) *** 7.97 km (6:05 / km) +136m 5:36 / km
ahr:159 max:176 17c

QR

First day in Laramie - ran an old course at Idonwannabe, which was cool since I hadn't been to that one before. Struggled with the elevation a bit, especially on the uphills.

Wednesday Sep 2, 2020 #

1 PM

Hiking 1:51:10 intensity: (55 @0) + (42:40 @1) + (1:05:09 @2) + (2:26 @3) 4.32 mi (25:44 / mi) +460m 19:20 / mi
ahr:96 max:138

Squad altitude conditioning

Tuesday Sep 1, 2020 #

10 AM

Orienteering warm up/down 27:31 intensity: (1:54 @1) + (12:53 @2) + (12:44 @3) 2.79 km (9:53 / km) +147m 7:49 / km
ahr:118 max:149

Orienteering 36:58 intensity: (12 @1) + (19 @2) + (23:52 @3) + (12:35 @4) 6.1 km (6:04 / km) +229m 5:06 / km
ahr:154 max:175

My work habit ain't no habit man I do it on purpose
I push myself to the limit so my talent will surface

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