Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JayXC

In the 7 days ending Nov 5, 2017:

	activity	#	time	miles		km		+ft		load
	Swimming	3	3:25:00	4.6	(44:35)	7.4	(27:42)			82.5
	Orienteering	3	2:13:38	11.52	(11:36)	18.54	(7:12)	1756	48c	44.1
	Road Bike	2	2:07:47	36.75	(17.3/h)	59.15	(27.8/h)	1268		16.3
	Mtn Bike	1	1:58:07	17.34	(8.8/h)	27.91	(14.2/h)	920		14.4
	Run	2	1:28:35	11.82	(7:30)	19.02	(4:39)	496		29.3
	Total	11	11:13:07	82.03	(8:12)	132.01	(5:06)	4440	48c	186.6
averages - sleep:7.8

2:44

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Sunday Nov 5, 2017 #

9 AM

Orienteering 1:35:54 7.54 mi (12:43 / mi) +1298ft 10:56 / mi
ahr:151 max:171 21c slept:9.0 shoes: Salomon Speedcross- black

Not bad thru 6. I was a little undecided about route to 7 going around vs over the top. Chose the straighter route but soon lost the trail and wandered a bit ultimately just trusting my bearing. Saw Joe punch it as I was approaching. Ran into KDU at our 11 nowhere near any of her controls so she wasn’t having a good day. Traveled in a loose pack of runners between 11-15 which made them relatively easy. Not sure what happened leaving 19 but I went straight to 21 only realizing my mistake when I saw the code and it wasn’t the one I was looked my for.

C • result 2

Mount Penn - Long Red - Splits

Saturday Nov 4, 2017 #

Event: DVOA National Event Nov 4-5

9 AM

Orienteering 22:57 2.19 mi (10:29 / mi) +318ft 9:13 / mi
ahr:156 max:171 13c slept:8.5 shoes: Salomon Speedcross- black

Tough time identifying the control numbers due to their color on this map.
Decent nav through 9 but slow due to rocky terrain covered in leaves. Long route to 10 including a quick stop to show a jr where he was. Screwed up going to 12 with a poor route that was executed even worse including a double-back.

2 PM

Orienteering 14:47 1.79 mi (8:15 / mi) +140ft 7:41 / mi
ahr:171 max:180 14c

Confidence in footing allowed for much faster running and I kept the mistakes to a minimum. Not sure I’m much better than this right now. Need to work on reading ahead.

Hawk Mountain - Sprint 1 Red - Splits

Penn State Berks - Sprint 2 Red - Splits

Friday Nov 3, 2017 #

6 AM

Swimming 1:05:00 [3] 2.1 km (30:57 / km)
slept:7.0

8x25 fr w/ 3, 2, 1, 0 breaths per length
4x125 as 75 fr, 50 ba on 2:30
8x25 odds fly, evens fr on :40
4x75 50 fr, 25 ba on 1:20
8x50 1-4 ba/br, 5-8 br/fr on 1:15. 50% success rate on new ba/br flip turn.
20x25 odds kick, evens fr on :40
100 fr cd

Thursday Nov 2, 2017 #

12 PM

Run 46:00 6.0 mi (7:40 / mi) +379ft 7:14 / mi
ahr:148 max:188 slept:8.0 shoes: Hoka Bondi 4 (#2)

6 PM

Mtn Bike 1:58:07 17.34 mi (8.8 mph) +920ft
ahr:108 max:159

Typical Thursday Loop

Wednesday Nov 1, 2017 #

6 AM

Swimming 1:10:00 [3] 2.95 km (23:44 / km)
slept:7.0

200 fr wu
6x75 as 25 drill, 50 fr on 1:30
20x25 kick w/ fins on :35
2x250 fr 2 strokes before wall and after flip without breathing on 4:30
12x50 odds fly/ba, evens br/fr on 1:10
20x25 build on :40, odd sets of 4 fr, evens ba.
200 fr cd

Tuesday Oct 31, 2017 #

12 PM

Run 42:35 5.82 mi (7:19 / mi) +117ft 7:11 / mi
ahr:151 max:177 slept:8.0 shoes: Hoka Bondi 4 (#2)

6x15 sec strides

6 PM

Road Bike 1:05:05 18.68 mi (17.2 mph) +659ft
ahr:124 max:163

Monday Oct 30, 2017 #

6 AM

Swimming 1:10:00 [4] 2.35 km (29:47 / km)
slept:6.75

3x100 as 75 fr, 25 stroke in IM order on 2:15
4x25 tennis ball drill
3x200 fr on 3:30
4x25 tennis ball drill
6x50 br/fr on 1:15
16x25 kick with fins throwing/juggling a tennis ball. So now I have that skill.
2x100 IM on 2:15, 4x25 sprint ba on :45
100 IM on 2:15, 2x25 sprint ba on :45
100 fr cd

6 PM

Road Bike 1:02:42 [1] 18.07 mi (17.3 mph) +609ft
ahr:113 max:121 (rest day)

30 minute blank stare while I waited for Zwift to update.

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