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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 30 days ending Jun 30, 2018:

activity # timemileskm+m
  Orienteering6 5:46:58 21.74(15:58) 34.99(9:55) 5337 /10c70%
  Running3 3:01:58 14.04(12:58) 22.59(8:03) 282
  MTB1 55:58 7.88(7:06) 12.68(4:25) 162
  warmup1 29:21 4.78(6:08) 7.69(3:49) 103
  Total11 10:14:15 48.43(12:41) 77.95(7:53) 10807 /10c70%
  [1-5]11 9:40:37

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Monday Jun 25, 2018 #

6 PM

Orienteering 1:02:46 intensity: (2:30 @0) + (6:44 @1) + (28:09 @2) + (25:13 @3) + (10 @4) *** 7.24 km (8:40 / km) +67m 8:17 / km
ahr:139 max:163 shoes: VJ O-shoes 10.5

Monday night training - flags were out.

Wednesday Jun 20, 2018 #

5 PM

warmup 29:21 intensity: (11:01 @0) + (6:14 @1) + (8:41 @2) + (3:25 @3) 7.69 km (3:49 / km) +103m 3:35 / km
ahr:120 max:153

warmup
6 PM

Orienteering 38:03 intensity: (45 @0) + (1:36 @1) + (4:31 @2) + (17:52 @3) + (13:19 @4) 4.37 km (8:42 / km) +46m 8:16 / km
ahr:152 max:167 shoes: Asics gel

Missed starting my watch on time.

Forest sprint on Hillcrest. Most legs OK, but disaster on control 10 where I lost my mind and got lost off map.

Tuesday Jun 19, 2018 #

4 PM

MTB 55:58 intensity: (1:45 @0) + (8:30 @1) + (14:48 @2) + (28:38 @3) + (2:17 @4) 12.68 km (4:25 / km) +162m 4:09 / km
ahr:142 max:160 shoes: StumpJumper

Bouncing Bunny - Collective - Can Can, Porcupine Ridge, 24 HOL loop

Sunday Jun 17, 2018 #

3 PM

Running 1:06:48 [1] 5.87 km (11:23 / km) +52m 10:54 / km
shoes: Asics gel

Low intensity run around wildlife preserve, rest of the family on bikes.
6 PM

Orienteering 1:12:26 intensity: (11:10 @0) + (18:27 @1) + (30:42 @2) + (12:07 @3) *** 5.06 km (14:19 / km) +197m 11:59 / km
ahr:131 max:155 shoes: VJ O-shoes 10.5

Part of training that Pia put together.

Not bad but ran into tree and then went the wrong way for quite a while and then decided to quit.

Not very intense.

Saturday Jun 16, 2018 #

6 PM

Running 58:59 intensity: (10 @0) + (1:58 @1) + (11:04 @2) + (35:37 @3) + (10:10 @4) 8.73 km (6:46 / km) +192m 6:05 / km
ahr:150 max:166 shoes: Asics gel

Pretty chilled run bouncing bunny, fetish, collective, upper rocky canyon, two burnt trees.

Wednesday Jun 13, 2018 #

6 PM

Orienteering 44:12 intensity: (5:09 @2) + (27:51 @3) + (11:12 @4) 4.03 km (10:59 / km) +37m 10:30 / km
ahr:152 max:167 shoes: VJ O-shoes 10.5

Wed night meet - Yukon champs middle. Forgot to start the watch until a few controls in. Total time 48:21

Monday Jun 11, 2018 #

6 PM

Orienteering 54:06 intensity: (44 @0) + (1:41 @1) + (9:25 @2) + (32:46 @3) + (9:30 @4) *** 5.55 km (9:45 / km) +64m 9:13 / km
ahr:149 max:163 spiked:7/10c shoes: VJ O-shoes 10.5

Training around Mt Mac (with flags). Went well except for overrunning 3.

Sunday Jun 10, 2018 #

1 PM

Running intervals 56:11 intensity: (2:24 @0) + (1:29 @1) + (7:28 @2) + (24:54 @3) + (19:48 @4) + (8 @5) 7.99 km (7:02 / km) +38m 6:52 / km
ahr:150 max:171 shoes: Asics gel

Out 24 HOL (14 min for the going south) and then intervals on the way back north, 1 min on and 1 min off. 11 intervals on the way back, although one of them I think was a little short - pressed stop on the watch by accident when started the lap.

Running with Brahm, knee felt good, pretty intense workout.

Friday Jun 8, 2018 #

1 PM

Orienteering race (Wed B meet (run on a Fri)) 1:15:25 intensity: (3:09 @0) + (5:10 @1) + (19:27 @2) + (45:31 @3) + (2:08 @4) *** 8.75 km (8:37 / km) +122m 8:04 / km
ahr:144 max:160 shoes: VJ O-shoes 10.5

Mt Mac Wed meet (that I ran on a Friday as was out in the bush on Wed.

Not a bad run but had a few legs where I went quite badly off. If I am going to follow a compass direction, need to follow it better than that.

There are a few places where I took the safer route compared to Forest and was slower, but that might not have been a bad decision for me to do.

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