Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rosstopher

In the 31 days ending Aug 31, 2013:

activity	#	time	miles		km		+m
biking	14	11:04:11	58.12		93.54		401
Trail run	5	4:13:01	27.42	(9:14)	44.13	(5:44)	358
orienteering	3	3:14:20	17.67	(11:00)	28.44	(6:50)	400
Road run	4	2:33:14	18.13	(8:27)	29.18	(5:15)	221
Track	2	21:31	2.62	(8:12)	4.22	(5:06)	51
Total	23	21:26:17	123.98		199.53		1431
[1-5]	16	15:19:52

1:52

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Friday Aug 30, 2013 #

10 PM

biking 1:33:57 [0] 11.52 km (8:09 / km) +98m 7:49 / km

Wednesday Aug 28, 2013 #

6 PM

biking 5:24 [0] 0.56 km (9:34 / km) +6m 9:05 / km

Tuesday Aug 27, 2013 #

6 PM

Road run 7:14 0.68 km (10:36 / km)
ahr:141 max:147

biking 22:17 3.79 km (5:52 / km) +11m 5:47 / km
ahr:152 max:152

Road run 5:25 [0] 1.26 km (4:18 / km) +2m 4:16 / km

Sunday Aug 25, 2013 #

10 AM

biking 1:22:22 [0] 14.3 km (5:46 / km) +78m 5:36 / km

Saturday Aug 24, 2013 #

12 PM

biking 37:56 [0] 6.11 km (6:13 / km) +26m 6:05 / km

Thursday Aug 22, 2013 #

6 PM

biking 42:00 [0] 7.63 km (5:30 / km) +84m 5:13 / km

Wednesday Aug 21, 2013 #

6 PM

biking 11:04 [0] 1.74 km (6:22 / km) +48m 5:36 / km

biking 15:34 [0] 2.64 km (5:53 / km) +6m 5:49 / km

biking 33:11 [0] 4.28 km (7:46 / km) +12m 7:39 / km

Tuesday Aug 20, 2013 #

6 PM

biking 16:38 [3] 5.01 km (3:19 / km)

Monday Aug 19, 2013 #

11 AM

biking 2 [3]

Trail run 19:41 [3] 4.08 km (4:49 / km)

Road run 17:47 [3] 4.06 km (4:23 / km)

biking 4:04 [3] 0.15 km (26:24 / km)

Sunday Aug 18, 2013 #

9 AM

biking 5:33 [3] 0.03 km (3:33:28 / km)

biking 7:43 [3] 1.38 km (5:34 / km)

biking 1:36:33 [3] 12.5 km (7:44 / km)

Saturday Aug 17, 2013 #

2 PM

biking 1:26:54 [3] 6.21 km (13:59 / km)

Friday Aug 16, 2013 #

6 PM

biking 16:53 [3] 2.96 km (5:42 / km)

biking 26:17 [3] 4.8 km (5:29 / km)

biking 17:29 [3] 3.25 km (5:23 / km)

Thursday Aug 15, 2013 #

Note

Emptied out my Garmin. Had sessions from June in there. I wasn't great about updating my log this year I guess is the take home message there. Well, I'll strive to be better, moving forward.

11 AM

Track 13:28 [5] 2.56 km (5:16 / km) +25m 5:01 / km

Headed down to the track at lunch time to get a couple of 400s in. Standard workout with a warmup jog, some drills, and then 400s on a 2 minute cycle. Running with Sam tonight, so not feeling so guilty about only running 4. Track was windy today, and times reflected that a bit. Pleased with getting a second small workout in today.

67-69-71-70

6 PM

Trail run 1:39:27 [2] 14.73 km (6:45 / km) +105m 6:31 / km

Joined Sam for a hittaut long run. I have already gotten all the points so far, so I took the luxury of not bringing anything with me, and just followed Sam around, helping (?) her remember the letters. Delightful Godzillas Panicked Lately. Outrageous Barracudas Reciprocate Periodically. Haberdashery. Quark. Beautiful weather, beautiful running partner.

Wednesday Aug 14, 2013 #

5 PM

Trail run 5:11 [2] 0.73 km (7:06 / km) +1m 7:03 / km

Jogging over to the clubhouse to meet up with everyone and then from there to the start of the o-tervals. Some of it I even recorded on the Garmin. A lot of people tonight, which was fun.

orienteering 36:37 [5] 5.72 km (6:24 / km) +33m 6:14 / km

Johan counted wrong and we were one map short on the starting line. I offered to give up my map and just run along behind Johan, and we settled on taking turns navigating and following. We mass started on the first interval, and I navigated fairly cleanly which meant that when I passed the map off to Johan we were in with the fast group (we totaled 9, though I was always near the back of the pack)

On the odd intervals, I was chasing Johan, and trying my best to keep up with him but even without the challenge of navigating, it is hard to stick with him in the swamps of Nåsten. He's just impressive. I couldn't always keep him in sight, but I could generally follow along with the pack of runners and follow the sounds of him crashing though the woods.

Had some difficulty on the last control, misreading the reentrants in the circle, but Johan was very patient as I figured it out.

Much more fun this way than if I had gone on my own and not been forced to push so hard.

Tuesday Aug 13, 2013 #

5 PM

Trail run 5:28 [2] 0.93 km (5:51 / km) +1m 5:49 / km
ahr:72 max:110

Trail run 21:48 [3] 3.55 km (6:08 / km) +43m 5:47 / km
ahr:139 max:156

Trail run 37:01 [5] 7.6 km (4:52 / km) +102m 4:34 / km
ahr:131 max:174

Monday Aug 12, 2013 #

6 PM

Road run 1:50:10 [2] 21.68 km (5:05 / km) +216m 4:50 / km

Sunday Aug 11, 2013 #

11 AM

orienteering 1:00:57 [5] 8.03 km (7:36 / km) +142m 6:59 / km

Saturday Aug 10, 2013 #

11 AM

orienteering 1:36:46 [5] 14.7 km (6:35 / km) +225m 6:07 / km

Friday Aug 9, 2013 #

6 PM

Road run 12:38 [2] 1.5 km (8:24 / km) +3m 8:19 / km

Track 8:03 [5] 1.66 km (4:50 / km) +26m 4:29 / km

Thursday Aug 8, 2013 #

6 PM

Trail run 16:12 [2] 2.8 km (5:48 / km) +31m 5:29 / km
ahr:136 max:154

Trail run 48:13 [5] 9.71 km (4:58 / km) +75m 4:47 / km
ahr:155 max:175

Wednesday Aug 7, 2013 #

4 PM

biking 10:29 [3]

Saturday Aug 3, 2013 #

Note

Brief note because I should be quickly off to bed. Today's middle distance could probably be summed up with the title "me vs. the green and also the heat". I was moving alright at the start, but then was tempted into cutting through the green on the way to 5 (looked okay from the trail, I was such a sucker). I was pushed way off line and climbed all the way up to 6 and then back down, losing a minute. This was the first of my misadventures in green. Also, the heat was really wearing me down, really felt empty as I headed down to control 21, and my splits tail off in the second half of the course. 40 minutes would have been a really good run from me, and would have satisfied my goal to be top 30. My mistakes don't show as much in winsplits, but I think they will be evident from the GPS tracks.

There were some good moments though, and I think I've learned a bit about how to approach this stuff for tomorrow. Really excited for the relay. Think that the added/highlighted battle with NZ will be pretty amazing. Already daydreaming about how many ice creams our team will buy when they cough up the 50 mil... mmm ice cream.

Thursday Aug 1, 2013 #

Note

Very cool stuff. We ran the model event this morning, and got to experience running in the riverside park lands. The river cutting through the map was interesting because there were only a few bridges and the edges of the river had steep earth banks and so it was a challenge to see if cutting straight across the river was faster than going around on the bridge route.

Straight through the water was always better, but there will probably be less of that going on for the official sprint race tomorrow.

The race tomorrow sounds like it will be very easy and very fast and I am really looking forward to it. We are performing for a sold-out crowd of 200 spectators tomorrow and there are 39 men and 40 women in the race.

Hope I'm not too nervous to get a good night's sleep.

C • Nice run in the sprint, loo... 4

4 PM

biking 13:21 [0] 1.33 km (10:04 / km) +11m 9:40 / km

biking 18:30 [0] 3.35 km (5:32 / km) +21m 5:22 / km

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