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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 31 days ending May 31, 2017:

activity # timemileskm+m
  Orienteering8 7:00:44 25.76(16:20) 41.45(10:09) 30312c
  MTB2 1:43:53 9.86(10:32) 15.87(6:33) 210
  Running1 49:53 4.94(10:06) 7.95(6:17) 41
  Total11 9:34:30 40.56(14:10) 65.27(8:48) 55412c
  [1-5]11 8:53:11

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Wednesday May 24, 2017 #

7 PM

Orienteering 30:40 intensity: (22 @0) + (18 @1) + (53 @2) + (25:54 @3) + (3:13 @4) 5.28 km (5:49 / km) +21m 5:42 / km
ahr:160 max:168

Downtown B-meet (long sprint). Mispunched at the end because went straight to finish and missed the last two controls. Went back to the last control where I messed up and redid the last ones so total time should be 32:51.

Felt good, only a few mistakes of not so many seconds.

Monday May 22, 2017 #

7 PM

Orienteering 42:25 intensity: (18 @0) + (22 @1) + (10:40 @2) + (31:05 @3) *** 5.26 km (8:04 / km) +29m 7:51 / km
ahr:151 max:164

WCOC course at Research Forest - did an easier course. Went really well.

Saturday May 20, 2017 #

8 AM

Orienteering 1:21:54 intensity: (2:08 @0) + (32:29 @1) + (42:55 @2) + (4:22 @3) **** 6.08 km (13:28 / km) +54m 12:53 / km
ahr:136 max:155

Same corridor exercise as last week - but had a cheater map case I got lost. Did a much better orienteering job of it this time around

Thursday May 18, 2017 #

7 PM

Orienteering 41:38 intensity: (7:57 @0) + (17:52 @1) + (15:07 @2) + (42 @3) 3.04 km (13:43 / km) +15m 13:23 / km
ahr:128 max:153

Corridor training - went really badly. Got lost after first control and couldn't relocate for ages

Sunday May 14, 2017 #

12 PM

MTB 1:04:11 [1] 7.68 km (8:21 / km) +39m 8:09 / km

24 HOL with Tracey and the girls. Low intensity.

Friday May 12, 2017 #

8 PM

Running 49:53 intensity: (23 @0) + (1:15 @1) + (17:16 @2) + (13:55 @3) + (17:04 @4) 7.95 km (6:17 / km) +41m 6:07 / km
ahr:155 max:170

Warm up
24 HOL loop (south and then north). Went hard - new PR!

Thursday May 11, 2017 #

6 PM

Orienteering (Stinky Lake practice) 1:06:47 intensity: (25:43 @0) + (31:56 @1) + (9:08 @2) 4.17 km (16:02 / km) +31m 15:27 / km
ahr:118 max:145

Compass and distance estimate exercise. Low intensity

Wednesday May 10, 2017 #

7 PM

Orienteering race (Mt Lorne B meet) 1:09:40 intensity: (34 @1) + (10:36 @2) + (50:56 @3) + (7:34 @4) *** 8.69 km (8:01 / km) +30m 7:53 / km
ahr:156 max:171 12c

5.4 km course.

Had a few bad attack points,and a few poor executions and one major mistake (the 180 south=north mistake). But most legs felt pretty good, Didn't run too hard.

Quickroute map made

Monday May 8, 2017 #

6 PM

Orienteering (Attack point practice) 1:04:58 [2] **** 5.13 km (12:40 / km) +72m 11:50 / km

Monday evening session, attack points. 3 X 1 km loop.

Friday May 5, 2017 #

6 PM

MTB 39:42 intensity: (4:20 @0) + (13:57 @1) + (7:34 @2) + (10:44 @3) + (3:07 @4) 8.19 km (4:51 / km) +171m 4:23 / km
ahr:139 max:166 shoes: StumpJumper

Short bike with Siya - up rebirth, down Calypso and back

Thursday May 4, 2017 #

6 PM

Orienteering 22:42 intensity: (8 @0) + (54 @1) + (1:44 @2) + (14:44 @3) + (5:12 @4) *** 3.82 km (5:57 / km) +51m 5:34 / km
ahr:159 max:171

Reading ahead exercise - working in pairs, took turns reading the next leg(s) ahead while following and then leading the leg without looking at the map. Used Takhini sprint map, same course as the Westerns in 2015

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