Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: possum

In the 7 days ending Nov 2, 2019:

activity	#	time	miles		km		+m
Orienteering	4	9:12:46	14.77	(37:26)	23.76	(23:16)	694	11 /	11c	100%
9Round	5	5:49:09	2.17		3.5		98
Yoga	2	2:00:00
Workout	1	1:00:00
Slogging	1	10:21	0.34	(30:51)	0.54	(19:10)	58
Total	12	18:12:16	17.28		27.8		850	11 /	11c	100%

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Saturday Nov 2, 2019 #

10 AM

Slogging 10:21 [3] 0.54 km (19:10 / km) +58m 12:28 / km
ahr:105 max:131 shoes: INOV-8 X-Talon 212

The hike up the hill from registration to the start triangle. I also make four round trips between parking and registration, but didn't track them.

11 AM

Orienteering race 1:58:00 [4] *** 5.42 km (21:46 / km) +202m 18:21 / km
ahr:105 max:145 spiked:11/11c

I'm not sure what the straight line distance really was, because I took the short option to the long race. I was much happier with my navigation than usual, and made no stupid mistakes. The ground was very steep and rocky, so footing was the most difficult part. I could read the contours well thanks to my eye doctor and recent cataract surgeries. I am seeing much better. Between 14 and 15 and followed the contour line perfectly. I don't think that has happened much previously. A good time.

I did fall down once on the leg between 14 and 15 and this is probably where I lost my punch card. I was either going up, going down, or, when contouring, with my leg up higher and one down lower, all on loose rocks.

Thursday Oct 31, 2019 #

10 AM

9Round 32:00 [4]
ahr:110 max:145 shoes: INOV-8 Alltrain 215

I had to recover the car this morning from all the ice & snow, then do a couple of errands, so I was at 9Round later than usual. A few modifications, but a really good workout. My wrist feels significantly better today.

4 PM

Yoga 1:00:00 [2]
ahr:87 max:107

Fierce & Flexible

Wednesday Oct 30, 2019 #

3 PM

9Round 2:03:47 [3]
ahr:85 max:139

4 PM

Workout 1:00:00 [3]
ahr:100 max:135 shoes: INOV-8 Roclite 270

Back to somewhat heavier weights, but still a bit ouchy in the wrist. Finished by pulling the sled (100 lb) across the gym while tethered to me, then pulling backwards, still tethered to the start. Three trips out and back. The backwards ones are really a quad burner.

Tuesday Oct 29, 2019 #

9 AM

9Round 32:00 [3]
ahr:105 max:125 shoes: INOV-8 Alltrain 215

Only needed a few modifications.

3 PM

9Round 1:24:38 [3]
ahr:80 max:131

4 PM

Yoga 1:00:00 [2]
ahr:90 max:131

Fierce & Flexible. Tonigh one of our HIIT was plank position. Hold plank 20 seconds, rest 7 seconds, and repeat 8 times. I kept my weight on the finger area instead of the heel of the hand during down dog. Otherwise, no modifications necessary.

Monday Oct 28, 2019 #

8 AM

Orienteering 2:44:01 [3] 4.15 mi (39:33 / mi) +204m 34:19 / mi
ahr:90 max:150

9 AM

Orienteering 2:59:01 [3] 7.17 km (24:58 / km) +180m 22:11 / km
ahr:90 max:150 shoes: INOV-8 X-Talon 212

Finished putting out tapes at Heartland. Thought I'd got a bit turned around, so I followed a creek and realized I was where I wanted to be. Moved a couple of control locations. When I updated the map yesterday, I changed a couple of legs. I'm pretty tired because the vegetation is still very thick.

Sunday Oct 27, 2019 #

10 AM

Orienteering 1:31:44 [4] 4.5 km (20:23 / km) +108m 18:12 / km
ahr:114 max:158 shoes: INOV-8 X-Talon 212

Put out flagging at Heartland for December's meet. Only six control points left to flag.

9Round 1:16:44 [3] 2.17 mi (35:18 / mi) +98m 30:58 / mi
ahr:114 max:157

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