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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Oct 31, 2020:

activity # timemileskm+mload
  Running5 2:06:54 15.4(8:14) 24.78(5:07) 378213.4
  Orienteering2 1:31:37 5.95 9.57 10414 /19c73%133.2
  Cycling (Road)3 1:11:24 17.51(14.7/h) 28.18(23.7/h) 26395.4
  Stretching3 31:11
  Strength1 14:59
  Total10 5:36:05 38.86 62.53 74514 /19c73%442.0
  [1-5]8 4:19:35

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SuMoTuWeThFrSa

Saturday Oct 31, 2020 #

8 AM

Running 32:06 intensity: (3:05 @0) + (16:01 @1) + (12:42 @2) + (18 @3) 6.15 km (5:13 / km) +182m 4:33 / km
ahr:144 max:180 shoes: Saucony Excursion TR 12

hill really kicked my butt since my quads were kinda tired
1 PM

Running 3:05 intensity: (27 @0) + (19 @1) + (2:18 @2) + (1 @3) 0.53 km (5:47 / km) +19m 4:55 / km
ahr:147 max:165 shoes: Saucony Excursion TR 12

Running 17:50 intensity: (20 @0) + (45 @1) + (16:25 @2) + (20 @3) 3.31 km (5:24 / km) +98m 4:42 / km
ahr:157 max:172 shoes: Saucony Excursion TR 12

Friday Oct 30, 2020 #

1 PM

Cycling (Road) 45:24 intensity: (42 @0) + (33:02 @1) + (11:40 @2) 18.46 km (24.4 kph) +151m
ahr:145 max:170

very windy so not going to far

Stretching 10:00 [0]
ahr:77 max:98

3 PM

Orienteering (map reading) 19:00 [0]

Thursday Oct 29, 2020 #

9 AM

Cycling (Road) 12:00 intensity: (6:00 @1) + (6:00 @2) 4.86 km (24.3 kph) +36m

didn't record so these are approximate
3 PM

Cycling (Road) 14:00 intensity: (7:00 @1) + (7:00 @2) 4.86 km (20.8 kph) +76m

Wednesday Oct 28, 2020 #

4 PM

Running warm up/down 10:42 intensity: (35 @0) + (5:20 @1) + (4:47 @2) 2.0 km (5:22 / km)
ahr:145 max:163 shoes: Brooks Glycerin 18

Running intervals 23:44 intensity: (8 @0) + (1:37 @1) + (13:35 @2) + (5:57 @3) + (2:27 @4) 5.28 km (4:30 / km) +24m 4:24 / km
ahr:165 max:186 shoes: Brooks Glycerin 18

4 x 1km @ ~4:00mpk w/ 2min light jog between.
haven't done intervals in a while but these went much better than the last ones. HR was kinda low for some reason which has been happening a lot lately, not sure if it's the watch or me. might run with an actual HR monitor just to check its not my watch.
paces were: 3:57, 3:56, 3:58, 3:52

Running warm up/down 5:45 intensity: (1 @0) + (31 @1) + (5:03 @2) + (10 @3) 1.0 km (5:45 / km)
ahr:164 max:171 shoes: Brooks Glycerin 18

Stretching tempo 11:00 [0]

Tuesday Oct 27, 2020 #

5 PM

Strength 14:59 [0]
ahr:93 max:129

had to get a flu shot today so no running

Monday Oct 26, 2020 #

4 PM

Running 31:19 intensity: (22 @0) + (15:08 @1) + (15:13 @2) + (36 @3) 6.18 km (5:04 / km) +55m 4:51 / km
ahr:151 max:180 shoes: Saucony Excursion TR 12

Finally some nicer weather! a few harder efforts on some segments but going pretty easy most of the time as well as trying to up my cadence.
wanted to do 7k but cut it short since my calves were tightening up

Stretching 10:11 [0]
ahr:88 max:104

Sunday Oct 25, 2020 #

9 AM

Orienteering (setting out controls) 37:36 intensity: (4:28 @0) + (11:49 @1) + (20:28 @2) + (51 @3) **** 4.21 km (8:56 / km) +51m 8:25 / km
ahr:147 max:176 shoes: Saucony Koa ST

had a bit of trouble finding the right place for a few controls with all the snow

Running warm up/down 2:23 intensity: (39 @0) + (1:42 @1) + (2 @2) 0.34 km (6:56 / km)
ahr:129 max:150 shoes: Saucony Koa ST

bit of a warm-up to get muscles warm again before starting

Orienteering 35:01 intensity: (33 @0) + (2:30 @1) + (20:39 @2) + (11:10 @3) + (9 @4) *** 5.36 km (6:32 / km) +53m 6:13 / km
ahr:165 max:190 spiked:14/19c shoes: Saucony Koa ST

pretty slow in the cold and snow today. some issues with traction and finding trails on the hillside, but did pretty well I think other than a few small errors due to not paying close enough attention to the map and just kinda running in the direction or following trails. probably because I haven't done much forest orienteering lately and didn't adjust my mindset accordingly.
1 - wasn't paying enough attention to the veg and was off a bit. (20s loss)
5 though I was at the bottom of the hill but after a little traversing I had to go down further. (10s loss)
14 - bad route choice, the path was less tracked so a little slower and also longer (10s)
16 - good route choice if it wasn't for the snow, but had to slow down to almost a crawl for the last bit as it was a very slippery side hill (24s loss)
finish - no finish shute for some reason, decided to b-line to the path and but I guess it was faster just to go straight (10s loss)
lost some more time from either just going slow in the snow or taking the path the long way around 1:52 overall loss

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