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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat Dealer

In the 7 days ending Sep 30:

activity # timemileskm+mload
  Running6 3:38:41 27.41(7:59) 44.12(4:57) 46568.1
  Orienteering1 52:10 4.99(10:27) 8.03(6:30) 21628.2
  Total7 4:30:51 32.4(8:22) 52.15(5:12) 68196.3

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Monday Sep 30 #

5 PM

Running 21:31 intensity: (1:23 @2) + (18:38 @3) + (1:30 @4) 3.14 mi (6:51 / mi) +5m 6:49 / mi
ahr:149 max:174

Afternoon Run
Super short today because I have a ton of work :(

Sunday Sep 29 #

11 AM

Orienteering 52:10 intensity: (8 @1) + (9 @2) + (9:49 @3) + (42:04 @4) 8.03 km (6:30 / km) +216m 5:44 / km
ahr:165 max:178

DVOA Warwick County Park Red
6.7 km (7:47 / km) +200m 6:46 / km
Map
Not a great race, lots of frustrating small mistakes and 2 large mistakes cost me quite a lot of time. On the bright side physically I felt decent and I wore a heart rate monitor just to see how much I actually physically exert myself when orienteering. The small mistakes on the course can be summarized with either getting stuck in some green, or not seeing the control and slowing down to look for it in the immediate area. On #3 I also saw a control on the line right before my control and veered off to hit it which cost me at least 30s. The first large mistake was on #14. I'm pretty upset on this one, as I was just not thinking. I was trying to read the curves in the trail instead of the very obvious junction between #14 and #17 and went off the trail very early, luckily I hit #17 and knew I made a mistake quickly, but I still ended up losing over 2 minutes on this. I think the mistake mostly came from transitioning from short controls to a longer leg so I felt the urge to get off the trail quickly. The other large mistake was at #16. This was also a very frustrating mistake as I already found this control once, and I ran right past it. I somehow just did not see the control even though I was ridiculously close to it. I think I was just not as focused as I should have been in this area, and ended up losing about another 2 minutes. Both of these mistakes were very avoidable and the main problem was a lack of focus, but I was very happy to go out on an event like this with some pretty technical controls and low visibility. Hopefully will kick start my brain into orienteering mode for the upcoming Highlander.

Saturday Sep 28 #

6 PM

Running 47:47 intensity: (14 @1) + (4:28 @2) + (43:05 @3) 5.87 mi (8:09 / mi) +1m 8:09 / mi
ahr:144 max:155

Evening Run
No long run today, legs hurt a bit and I want to rest them

Friday Sep 27 #

4 PM

Running 41:48 intensity: (1:24 @1) + (18:18 @2) + (22:06 @3) 4.87 mi (8:35 / mi) +34m 8:24 / mi
ahr:140 max:157

Afternoon Run
Nice and easy run followed by 2 hours of nitroball!

Thursday Sep 26 #

6 PM

Running 37:14 intensity: (2:03 @1) + (12:05 @2) + (9:18 @3) + (13:48 @4) 3.6 mi (10:21 / mi) +420m 7:35 / mi
ahr:147 max:179

Hill Run (Treadmill)
5 min warm up
10 min on 15 degree incline at 12 min per mile
5 min easy
10 min on 15 degree incline at 11 min per mile
5 min cool down
Felt pretty solid during this. The first round of hills was a lot easier than I expected so I bumped up the speed. Pretty cool to see that this workout felt easier than it did 6 months ago.

Wednesday Sep 25 #

6 PM

Running 30:00 intensity: (3 @1) + (23 @2) + (26:03 @3) + (3:31 @4) 4.22 mi (7:07 / mi) +2m 7:06 / mi
ahr:156 max:173

Evening Run

Tuesday Sep 24 #

6 PM

Running 40:21 intensity: (24 @2) + (35:47 @3) + (4:10 @4) 5.72 mi (7:03 / mi) +3m 7:03 / mi
ahr:155 max:175

Evening Run
When your easy run is faster than yesterday's tempo workout run... just Peter things. Also it looks like I lost a decent chunk of speed over the last two weeks so adding 20 seconds of sprints to the end of easy runs. They felt pretty fun today!

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