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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dhdh

In the 31 days ending Dec 31, 2017:

activity # timemileskm+m
  Running9 7:52:43 43.12(10:58) 69.39(6:49) 814
  Orienteering4 6:28:12 21.23(18:17) 34.17(11:22) 111312 /23c52%
  Total13 14:20:55 64.35(13:23) 103.56(8:19) 192712 /23c52%
  [1-5]12 12:52:57

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Sunday Dec 31, 2017 #

1 AM

Orienteering 1:10:22 intensity: (7:16 @0) + (7:57 @1) + (32:24 @2) + (22:45 @3) **** 5.77 km (12:12 / km) +247m 10:03 / km
ahr:140 max:158 spiked:12/16c shoes: VJ O-shoes 10.5

Middle distance of the big 5-O at Iron Crown. Course was 4.3 km with 160 m of climb.

Some of the time was warm-up, total race time is 56:02.

It was a good race overall, orienteering went well, but feeling tired from yesterday's long. Or the altitude. Or both.

A few errors here and there. Should have aimed off a little low (left) on the first control, lost a minute or two there. Bad route choice to 7, would have been safer (and just as fast) to follow the forest edge, while I tried to follow the 20% green boundary but didn't recognize the green hash which were short trees - I thought that was the 20% green boundary. Biggest mistake, lost a few minutes. On the way to 10 didn't recognize that there were three knolls - should have aimed off low to the left and then climbed the ridge. Had a decent attackpoint but didn't recognize I was at the wrong knoll.



M45 - Splits

Saturday Dec 30, 2017 #

1 AM

Orienteering race 2:41:33 intensity: (15:49 @0) + (13:54 @1) + (1:23:18 @2) + (48:32 @3) 13.04 km (12:23 / km) +644m 9:56 / km
ahr:140 max:162 shoes: VJ O-shoes 10.5


M45 - Splits

Friday Dec 29, 2017 #

9 AM

Orienteering race 1:47:31 intensity: (10:22 @0) + (1:55 @1) + (20:25 @2) + (1:09:24 @3) + (5:25 @4) **** 11.96 km (8:59 / km) +76m 8:43 / km
ahr:150 max:168 shoes: VJ O-shoes 10.5


M45 - Splits

Thursday Dec 28, 2017 #

8 AM

Orienteering 48:46 [0] *** 3.4 km (14:21 / km) +146m 11:49 / km
7c shoes: VJ O-shoes 10.5

Training map for big 5 O. Ran out of daylight ...

Tuesday Dec 26, 2017 #

8 AM

Running 31:53 intensity: (2 @0) + (2:00 @1) + (8:30 @2) + (18:59 @3) + (2:22 @4) 5.17 km (6:10 / km) +75m 5:45 / km
ahr:152 max:172 shoes: Asics gel

Another light short "Loosen up" run with a few intervals of 100 m X accelerations out of Malendela's, in Swaziland.

Saturday Dec 23, 2017 #

7 AM

Running 33:36 intensity: (37 @0) + (4:38 @1) + (8:21 @2) + (20:00 @3) 5.14 km (6:32 / km) +79m 6:04 / km
ahr:149 max:164 shoes: Asics gel

Light short "Loosen up" run with a few intervals of 100 m X accelerations out of Malendela's, in Swaziland.

Felt good but back is sore ...

Tuesday Dec 19, 2017 #

9 PM

Running 40:56 intensity: (54 @1) + (9:02 @2) + (17:19 @3) + (13:41 @4) 6.0 km (6:49 / km) +89m 6:21 / km
ahr:157 max:173 shoes: Asics gel

Finally feeling like I could be ready for the Big5. Recovery from 15 km run yesterday was good and did some interval work today (4 intervals, waited until heart rate was below 145 before continuing).

There was a 1 km warm up that is not part of this as watch took a long time to get satellites.

Monday Dec 18, 2017 #

9 PM

Running 1:44:45 intensity: (51 @0) + (6:50 @1) + (27:14 @2) + (1:09:50 @3) 15.1 km (6:56 / km) +123m 6:40 / km
ahr:149 max:162 shoes: Asics gel

1 km warm up,
Went to the lighthouse and ran on the beach for 10-11 km. Low(ish) tide so the sand was pretty firm for running. Quite a headwind on the way out.

Kept it low key, heart rate down - felt OK.

Sunday Dec 17, 2017 #

6 AM

Running 49:25 intensity: (4 @0) + (6 @1) + (7:22 @2) + (26:14 @3) + (15:39 @4) 7.22 km (6:51 / km) +71m 6:31 / km
ahr:159 max:170 shoes: Asics gel

Run at Sodwana Bay - some beach running. Not too hard. Not too hot, but pretty hot!

About 1-1.5 km on the beach, but was high tide and sand was pretty soft so gave up on that idea.

Thursday Dec 14, 2017 #

11 PM

Running 1:10:00 intensity: (53 @0) + (5:06 @1) + (9:04 @2) + (38:20 @3) + (16:37 @4) 10.27 km (6:49 / km) +119m 6:27 / km
ahr:156 max:168 shoes: Asics gel

Longer run, really paid attention to keeping the intensity down so could get a few km in. Certainly felt like I was building on the last few runs. Is it the elevation that is making me feel pokey? Felt like I should have had more left after only 10 km.

Wednesday Dec 13, 2017 #

5 AM

Running 52:27 intensity: (1:13 @0) + (1:21 @1) + (8:05 @2) + (16:11 @3) + (24:13 @4) + (1:24 @5) 7.77 km (6:45 / km) +101m 6:20 / km
ahr:160 max:177 shoes: Asics gel

1 km warm up (or close to), then a 6 km run. felt not bad and heart rate not as crazy as the last couple but really really done at the end, could not even manage much of a warm down, had to walk back to the car. It was hot and I got very very thirsty - felt much better once I got some water in me at the car. So probably should have carried some.

Monday Dec 11, 2017 #

12 AM

Running 39:30 intensity: (37 @0) + (1:37 @1) + (5:30 @2) + (11:25 @3) + (15:39 @4) + (4:42 @5) 6.01 km (6:34 / km) +76m 6:11 / km
ahr:161 max:180 shoes: Asics gel

1 km warm up, 1 km warm down
4 km run in the middle that didn't feel that fast but I was pretty done by the end of it and my heartrate was through the roof.

Not sure best strategy to prepare for big5. Am I still recovering from cold? Do I need to cram some kms on?

Friday Dec 8, 2017 #

11 PM

Running 50:11 intensity: (1:28 @0) + (1:30 @1) + (6:22 @2) + (21:12 @3) + (19:39 @4) 6.71 km (7:29 / km) +81m 7:03 / km
ahr:158 max:171 shoes: Asics gel

First physical activity in a long time because of long low grade cold /flu, too much work, and recently travelling to south africa. Certainly felt like it had been a long time, i.e. felt pretty lousy

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