Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Jul 31, 2020:

activity	#	time	miles		km		+m
swim	7	5:56:54	5.97	(59:50)	9.6	(37:11)
bike	10	4:33:32	47.28	(5:47)	76.09	(3:36)	185
Orienteering	4	4:12:12	13.58	(18:35)	21.85	(11:33)	229	52c
run	6	3:41:51	18.07	(12:17)	29.08	(7:38)	31
walk	5	3:28:44	11.33	(18:26)	18.23	(11:27)	41
trail run	2	1:39:19	6.51	(15:15)	10.48	(9:29)	120
core/stretch	5	55:11	0.07		0.11
core/strength/stretch	1	35:41
warm up/cool down	5	28:26	1.33	(21:26)	2.13	(13:19)	2
Total	31	25:31:50	104.12		167.57		607	52c

1:59

0:00

» now

Wednesday Jul 29, 2020 #

5 PM

bike 9:54 [3] 1.49 mi (6:39 / mi) +17m 6:25 / mi

commute to Y

6 PM

swim 59:36 [3] 1.6 km (37:15 / km)

MF swim in warm outdoor pool; 100 m wu; 2x125 @ 3:30; 2x100 @ 3:30; 2x100 @ 3:20; 350 m @ 10:00; 3x50m @ 1:40; 250 m @ 8:00; 100 m cd.

7 PM

bike 7:43 [2] 1.43 mi (5:24 / mi) +2m 5:22 / mi

commute home

Tuesday Jul 28, 2020 #

5 PM

bike 9:51 [3] 1.6 mi (6:09 / mi) +17m 5:58 / mi

commute to Y

6 PM

run 7:14 [3] 0.64 mi (11:18 / mi)
shoes: NB880v10

MF warm-up run to Windcombe ladder

walk 22:15 [3] 1.9 mi (11:43 / mi)
shoes: NB880v10

MF ladder fartleks; quick on short N/S sides and recover (30 sec walk then jog) on long sides. Hot evening especially in the sun.

walk 11:43 [3] 0.79 mi (14:50 / mi)
shoes: NB880v10

easier and shorter ladder with Beau; jog on short sides and walk on long sides

walk 8:46 [3] 0.64 mi (13:39 / mi) +7m 13:13 / mi
shoes: NB880v10

7 PM

warm up/cool down 3:02 [2] 0.12 mi (25:18 / mi)
shoes: NB880v10

core/strength/stretch 35:41 [1] 0.0 mi

stretch and core at home

Monday Jul 27, 2020 #

8 PM

walk 33:54 [3] 2.01 mi (16:54 / mi) +18m 16:27 / mi

Saturday Jul 25, 2020 #

11 AM

Orienteering race 39:22 [3] ** 2.38 mi (16:32 / mi) +146m 13:54 / mi
15c shoes: Pink X-Talon 212

OCIN QCARS meet at Pyramid Hill Sculpture Park in Hamilton, OH with courses set by Pat Meehan. Lots of hills mostly in open grassland on another hot day. The long course (3.5 km) was definitely a runners course with only a couple of off trail route courses. I was really happy with my run. I got caught by a less-passable-than mapped trail from the rough open to C10 and lost about 1.5 minutes - the only control with lost time according to Attackpoint.

12 PM

Orienteering 28:08 [3] ** 1.42 mi (19:49 / mi) +59m 17:33 / mi
9c shoes: Pink X-Talon 212

Short course (1.7 km). I didn't take much of a break after the first course and once I realized by legs didn't have much in them, decided to walk this course between S and C1. Vegetation mapping is a bit off with a lot of the white forest really rough open with scattered trees, especially between C1 and C2, and down the hill from C3. I intended to walk down the open with scattered trees hill from C3 to the building with C4 but decided it was to grown up for shorts and backtracked to get to the cart trail from the open. Went through the woods from cart track N of building between C4 and C5 to the north track - although this was more direct, it probably would have been faster to use the trail. I lost most of my time on C6 - went N from C5 through the woods and got pulled to the interesting glass pyramid and tower without looking closely enough at the map and lost about a minute and a half.

OCIN_QCARS_4_Pyramid_Hill_July_2020_Long - Splits

OCIN_QCARS_4_Pyramid_Hill_July_2020_Short - Splits

Friday Jul 24, 2020 #

6 PM

bike 12:16 [2] 1.47 mi (8:21 / mi) +17m 8:03 / mi

commute to the Y for a swim with R

7 PM

bike 12:00 [2] 1.4 mi (8:34 / mi) +1m 8:33 / mi

Commute back home without the swim since the indoor pool was closed for the day for repairs and someone had thrown up in the outdoor pool.

Thursday Jul 23, 2020 #

5 PM

bike 23:16 [3] 4.51 mi (5:10 / mi) +35m 5:02 / mi

commute to Central Park for MF workout

6 PM

run 52:45 [3] 4.31 mi (12:14 / mi) +6m 12:11 / mi
shoes: NB880v10

MultiFit interval workout; 15 min wu then 5 min marathon pace, 4 min half marathon pace, 3 min 10 K pace, 2 min 5 K pace, 1 min 1 mile pace with 1 min walking rest between then easy back. My wu was too fast and there seemed to be a lot of allergens so I struggled with the easy back.

core/stretch 13:31 [1] 0.07 mi (3:12:30 / mi)

7 PM

bike 27:05 [3] 4.48 mi (6:03 / mi)

commute back home

Wednesday Jul 22, 2020 #

6 PM

swim 1:00:51 [3] 1.7 km (35:48 / km)

MF swim started outside but thunder closed the outdoor pool so went to the indoor pool about 15 min into the workout. 100 m wu, 3x50 m at 1:30 drill (go inside), 3x150m at 4:30, 5x100m at 3:15, 6x75 at 2:15, 50 m cd.

Saturday Jul 18, 2020 #

11 AM

Orienteering 1:59:21 [3] 6.02 mi (19:50 / mi)

OCIN_Twisted_Run_Oxbow_July_2020_Long-O - Splits

Friday Jul 17, 2020 #

7 PM

swim 38:56 [3] 1.0 km (38:56 / km)

swim with R

Thursday Jul 16, 2020 #

6 PM

trail run 57:19 [3] 3.71 mi (15:27 / mi) +56m 14:45 / mi
shoes: NB880v10

MF trail run on Lawrence Creek trail at Fort Ben

core/stretch 19:18 [1]

Tuesday Jul 14, 2020 #

5 PM

bike 23:48 [3] 4.53 mi (5:15 / mi) +35m 5:08 / mi

commute to MF workout

run 50:30 [3] 4.19 mi (12:03 / mi)
shoes: NB880v10

MF interval ladder wo on hot evening; ~ 16 min wo then 1, 2, 3, 4, 3, 2, 1 min Z4 with 2 min recovery between each and easy finish. 4.2 miles!

warm up/cool down 6:03 [2] 0.34 mi (17:48 / mi) +2m 17:33 / mi
shoes: NB880v10

core/stretch 10:25 [1]

bike 24:41 [3] 4.4 mi (5:37 / mi)

commute home

Monday Jul 13, 2020 #

7 PM

walk 48:14 [2] 2.69 mi (17:56 / mi) +16m 17:36 / mi
shoes: NB860v8

Neighbourhood walk with R

Saturday Jul 11, 2020 #

11 AM

Orienteering 41:08 [3] 2.42 mi (17:00 / mi) +24m 16:30 / mi
15c shoes: Pink X-Talon 212

OCIN QCARS meet at England-Idlewild with courses set by Ben Hart. Long course (3 km) was in the open areas of the park. I lost time on C4 going across the woods rather than running on the road, on C9 since the rides were mowed a bit differently than mapped, and on C10 trying to figure out how the rides and creek were mapped.

Orienteering 24:13 [2] 1.34 mi (18:04 / mi)
13c shoes: Pink X-Talon 212

Walked the 1.0 km short course. Lost some time on C9 because the control circle wasn't cut over the trail so I was a bit confused and on C10 as I was drawn by the decoy control further N on the open woods strip.

OCIN_QCARS_3_England-Idlewild_July_2020_Long - Splits

OCIN_QCARS_3_England-Idlewild_July_2020_Short - Splits

Friday Jul 10, 2020 #

7 PM

swim 35:05 [3] 1.0 km (35:05 / km)

Friday evening swim with R in the indoor pool. He is getting faster so I need to work harder on these swims.

Thursday Jul 9, 2020 #

6 PM

trail run 42:00 [3] 2.8 mi (15:00 / mi) +64m 14:00 / mi
shoes: NB880v10

MF trail run at Fort Ben. GPS track messed up

core/stretch 6:57 [1] 0.0 mi

warm up/cool down 11:00 [2] 0.5 mi (21:59 / mi)
shoes: NB880v10

Wednesday Jul 8, 2020 #

6 PM

swim 57:24 [3] 1.5 km (38:16 / km)

MF swim anaerobic work out in the indoor pool since the outdoor pool was closed because of thunder: 200 m warm-up then 6 x 100 @4:00 (odds drill and evens Fast), 8:00 pull (300 m), 6 x 50 m fast, and 100 m cool down. 1.5 km!