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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Faceplant

In the 7 days ending Nov 14, 2023:

activity # timemileskm+m
  Running5 4:17:56 33.98(7:35) 54.68(4:43) 428
  Orienteering1 2:29:02 16.04(9:17) 25.82(5:46) 46825 /25c100%
  Strength3 1:15:00
  Biking1 10:00
  Total9 8:11:58 50.02 80.5 89625 /25c100%

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WeThFrSaSuMoTu

Tuesday Nov 14, 2023 #

4 PM

Running warm up/down 18:28 [3] 3.44 km (5:22 / km) +67m 4:54 / km
ahr:141 max:155 shoes: New Balance M880W13

Running tempo 20:00 [4] 5.58 km (3:35 / km) +22m 3:31 / km
ahr:157 max:167 shoes: New Balance M880W13

20 min up and down Radial. Felt pretty bad but got it done.
C • Debatable 2

Running warm up/down 7:04 [3] 1.34 km (5:16 / km) +2m 5:14 / km
ahr:142 max:152 shoes: New Balance M880W13

Monday Nov 13, 2023 #

11 AM

Strength 50:00 [3]

Legs at the gym with Eric, going to make this a weekly thing. Preferably on Sundays.

Sunday Nov 12, 2023 #

Event: Raid the Hammer Adventure Run
 
9 AM

Orienteering race (Raid the Hammer) 2:29:02 [4] *** 25.82 km (5:46 / km) +468m 5:18 / km
ahr:161 max:201 spiked:25/25c shoes: Saucony Peregrine 11

Physically- not my best. Tried to push a bit but after doing 2 of B's I really started to feel it. Occasionally on the flat I was able to bring the pace back but even a slight incline would have me dying. Maybe it was that I did no prep for a long race or just not enough fuel during and/or before. Was still fun to put up a fight against Ottawa and run with Andrew. Also prob the worst I have felt after a race, you live you learn.
At least I hit 80km this week, hopefully gonna be able to continue hitting 80s.
C • 80s 4

Saturday Nov 11, 2023 #

11 AM

Running 53:47 [3] 11.02 km (4:53 / km) +78m 4:43 / km
ahr:151 max:170 shoes: New Balance M880W13

Spring Creek and Radial with Andrew. Legs are a little tired, hopefully they'll wake up for tmr.

Friday Nov 10, 2023 #

3 PM

Running 47:14 [3] 10.3 km (4:35 / km) +149m 4:17 / km
ahr:139 max:156 shoes: New Balance M880W13

Loop up Keddy and then back around Chedoke. Getting a better feel of the kicks (even though it’s my fifth pair of this model) and continuing to work on my stride. Right when I get into the stride my pace increases. I had one split at 4:03 and it felt easy, was downhill tbf. I can feel that my core and legs need to get stronger to maintain the stride for longer though. Tried to go for a segment on Radial but started it a little too late. Also did three strides towards the end.
C • New Strava Profile Pic 3
4 PM

Strength 15:00 [3]

Core

Thursday Nov 9, 2023 #

3 PM

Running warm up/down 21:21 [3] 4.43 km (4:49 / km) +8m 4:47 / km
ahr:146 max:157 shoes: New Balance M880W13

Run one and the all whites are already muddy. This purchase may have been a mistake.

Running intervals 28:49 [4] 6.19 km (4:39 / km)
ahr:160 max:177 shoes: New Balance 1400 v6

(2 x 800m, 6 x 400m, 2 x 800m)/75”
Had some geese and strong winds defending the far turn which was a little annoying. Pleased with the 4s at about 3min pace, which was my goal but the 8s were a little slower than what I would have wanted. Definitely needed a training partner today to get me to dig even deeper.
2:30, 2:35 - 70, 73, 73, 73, 73, 72 - 2:39, 2:33
avg/km: 800m: 3:10, 400m: 3:03

Running warm up/down 23:33 [3] 4.68 km (5:02 / km) +50m 4:47 / km
ahr:166 max:177 shoes: New Balance M880W13

Zausted. Three decels.
4 PM

Strength 10:00 [2]

Plyo.

Biking 10:00 [1]

Flush.

Wednesday Nov 8, 2023 #

4 PM

Running 37:40 [3] 7.7 km (4:54 / km) +52m 4:44 / km
ahr:139 max:155 shoes: New Balance M880H12

Little loop in the rain, one segment attempt and four strides.

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