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Training Log Archive: dhdh

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Orienteering11 13:52:00 44.74 72.0 847
  Running5 4:46:38 24.86(11:32) 40.01(7:10) 383
  MTB1 2:13:29 10.79(12:23) 17.36(7:41) 267
  Total17 20:52:07 80.38 129.36 1497
  [1-5]13 13:09:02

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Friday Aug 24, 2018 #

10 AM

Orienteering 58:42 intensity: (3:01 @0) + (8:58 @1) + (28:59 @2) + (17:44 @3) 5.7 km (10:17 / km) +12m 10:11 / km
ahr:137 max:155

COC middle

COC Middle - C-9 - Splits

Thursday Aug 23, 2018 #

12 PM

Orienteering 1:51:28 intensity: (1:02 @0) + (10:27 @1) + (36:52 @2) + (59:26 @3) + (3:41 @4) 10.54 km (10:35 / km) +188m 9:43 / km
ahr:143 max:161

COC long

COC Long - C-9b - Splits

Tuesday Aug 21, 2018 #

Orienteering 25:13 [3]

NAOC / COC sprint
2 PM

Orienteering 27:27 intensity: (54 @0) + (11:33 @3) + (15:00 @4) ** 3.34 km (8:13 / km) +8m 8:08 / km
ahr:154 max:164

HPP Thomass event

NAOC Sprint - C-6b - Splits

Monday Aug 20, 2018 #

10 AM

Orienteering race 13:18 intensity: (25 @0) + (5 @1) + (30 @2) + (8:58 @3) + (3:20 @4) ** 2.13 km (6:14 / km) +1m 6:13 / km
ahr:153 max:163

NAOC relay - leg 1. Good race.

Relay - Advanced 1 & 2 - Splits

Sunday Aug 19, 2018 #

12 PM

Orienteering 59:44 intensity: (1:07 @0) + (5:18 @1) + (20:16 @2) + (33:03 @3) 5.49 km (10:53 / km) +92m 10:02 / km
ahr:142 max:156

NAOC middle

NAOC Middle & WRE - C-9 - Splits

Saturday Aug 18, 2018 #

11 AM

Orienteering 2:08:38 intensity: (3:16 @0) + (4:05 @1) + (30:41 @2) + (1:07:54 @3) + (22:42 @4) **** 12.38 km (10:23 / km) +171m 9:43 / km
ahr:147 max:166 shoes: VJ O-shoes 10.5

NAOC long -

NAOC Long & WRE - C-9b - Splits

Friday Aug 17, 2018 #

Event: NAOC 2018
 

Wednesday Aug 15, 2018 #

1 PM

Running 1:08:02 intensity: (5:18 @0) + (7:51 @1) + (16:22 @2) + (27:21 @3) + (11:10 @4) 8.88 km (7:40 / km) +59m 7:25 / km
ahr:142 max:166 shoes: Asics gel

24 HOL out (plus the extension) and then 2 X 5 X 1 min on 1 min off intervals. Wanted to do one last hard run before the NAOC, but knee was bugging me so didn't go as long as I had planned.

Monday Aug 13, 2018 #

6 PM

Orienteering 54:28 intensity: (11 @0) + (41 @1) + (4:21 @2) + (37:43 @3) + (11:32 @4) *** 6.31 km (8:38 / km) +73m 8:09 / km
ahr:152 max:164 shoes: VJ O-shoes 10.5

Training on the course that I set yesterday. Had to get back to get sauna going so skipped the last 7 controls and just ran back on the trail.

Felt pretty good, had mostly pretty good legs but a couple were really bad and would have been a disaster if there had not been other features to set me right or catching features. Have more problems down than up, although nailed 9 to 10.

At this point in a race need to be careful up, very careful down - so much so that going straight down and then across would be a safer option if at all possible with the terrain.

Sunday Aug 12, 2018 #

2 PM

Orienteering 2:15:30 intensity: (1:15:47 @0) + (37:41 @1) + (18:53 @2) + (3:09 @3) 8.81 km (15:22 / km) +130m 14:19 / km
ahr:112 max:151 shoes: VJ O-shoes 10.5

Setting out training flags for Monday night training - low intensity.

Saturday Aug 11, 2018 #

10 AM

MTB 2:13:29 [0] 17.36 km (7:41 / km) +267m 7:08 / km
shoes: StumpJumper

Slow bike with Siya, doing the sweep of the triathlon and picking up flags. Probably mostly Zone 1-2.
6 PM

Orienteering 2:02:37 [0] ** 6.34 km (19:19 / km) +101m 17:54 / km
shoes: VJ O-shoes 10.5

Low intensity O-run with Gwenn and Laurent to introduce them to a Yukon map example. Ran legs from the Mt Mac May event that I had a bunch of maps for still.

Friday Aug 10, 2018 #

2 PM

Orienteering 1:34:55 intensity: (1:52 @0) + (6:00 @1) + (20:09 @2) + (42:57 @3) + (23:57 @4) *** 10.94 km (8:41 / km) +71m 8:24 / km
ahr:149 max:167 shoes: VJ O-shoes 10.5

Monday night training at the research forest, 7.4 km - lots of long legs, and lots of trails. Not a bad run but didn't pay enough attention on a few controls in vague terrain which cost 10 minutes on one mistake and didn't pay enough attention to the topography (too much focus on the trails) in some detailed terrain.

Wednesday Aug 8, 2018 #

7 PM

Running 50:00 intensity: (56 @0) + (2:12 @1) + (11:59 @2) + (24:48 @3) + (9:53 @4) + (12 @5) 7.18 km (6:58 / km) +42m 6:46 / km
ahr:147 max:171 shoes: Asics gel

Out 24 HOL and then 1 minute intervals back along the snowmobile trail

Tuesday Aug 7, 2018 #

7 PM

Running 58:01 intensity: (2:35 @0) + (4:34 @1) + (20:00 @2) + (29:58 @3) + (41 @4) + (13 @5) 7.9 km (7:20 / km) +172m 6:37 / km
ahr:142 max:190 shoes: Asics gel

Travelling for several days - really wasn't feeling it.

Saturday Aug 4, 2018 #

11 AM

Running 45:08 [0] 7.42 km (6:05 / km) +97m 5:42 / km
shoes: Asics gel

Tired from the run yesterday after being at sea and big night out the previous evening. Any run at all was an achievement ...

Friday Aug 3, 2018 #

10 AM

Running 1:05:27 [0] 8.62 km (7:36 / km) +13m 7:32 / km
shoes: Asics gel

Fairly fast run - been at sea for a few weeks so actually felt pretty good all things considering.

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