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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Mar 15, 2020:

activity # timemileskm+m
  classic skiing2 2:22:00 9.9(14:20) 15.94(8:55) 244
  orienteering competition6 1:57:01 8.59(13:38) 13.82(8:28) 5814c
  orienteering training3 1:27:43 6.2(14:09) 9.98(8:47) 28
  Scottish country dancing2 1:00:00
  road running1 50:02 4.14(12:05) 6.67(7:30) 55
  Total13 7:36:46 28.83 46.4 38514c
  [1-5]13 6:13:32

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MoTuWeThFrSaSu

Sunday Mar 15, 2020 #

9 AM

orienteering competition race 20:09 intensity: (1:05 @0) + (6:39 @1) + (12:22 @2) + (3 @3) **** 2.28 km (8:51 / km)
ahr:142 max:158 shoes: Brooks Adrenaline

UBC "Head to Head' with Emily R. No competition...finished >3 min behind her. Energy definitely lacking. Ended up 6th in 'expert' women. Lost time on 4 controls (3,7,9,10). Some of that just due to indecision. Some areas difficult to read while running.
11 AM

orienteering competition race 18:32 intensity: (1:07 @0) + (5:49 @1) + (11:33 @2) + (3 @3) **** 2.41 km (7:40 / km)
ahr:141 max:155 14c shoes: Brooks Adrenaline

UBC 'set-up'. Better than the head to head. Ended up 4th but 2 min behind Sheila C.
1 PM

orienteering competition race 17:58 intensity: (57 @0) + (48 @1) + (15:39 @2) + (34 @3) **** 2.46 km (7:18 / km)
ahr:148 max:167 shoes: Brooks Adrenaline

UBC Chase. Mass start for all expert. I went to the right for first control. Joanne followed but not the best route. People all over the place! Managed to maintain concentration, and only 45s behind Sheila C!! Ended up 4th overall (best 4 out of 5 races - my head-to-head was dropped) Great weekend as always!

UBC Head to Head Expert Female - Splits

UBC Setup Expert Female - Splits

UBC Chase Expert Female - Splits

Saturday Mar 14, 2020 #

8 AM

orienteering competition race 27:08 intensity: (7:32 @0) + (8:32 @1) + (11:01 @2) + (3 @3) *** 2.98 km (9:07 / km) +41m 8:32 / km
ahr:134 max:158 shoes: Brooks Adrenaline

Van Dusen Gardens. Included a maze!! Which was enlarged at the side, though I initially forgot that. Very interesting gardens and fun race. I let my concentration slip and was dis-oriented a couple of times. Lost time (40s) on entry to the maze, 24s on #11 and 30s on #15. 6th but 3:46 behind Emily R.
10 AM

orienteering training 33:39 intensity: (17:21 @0) + (11:13 @1) + (5:00 @2) + (3 @3) + (2 @5) ** 3.55 km (9:28 / km) +28m 9:06 / km
ahr:124 max:178 shoes: Brooks Adrenaline

7 short loops at Oak Meadows. To practice flipping over your map and running. Walked the last one.
12 PM

orienteering competition race (relay) 16:26 intensity: (1:01 @0) + (48 @1) + (14:29 @2) + (8 @3) 1.3 km (12:39 / km)
ahr:143 max:162 shoes: Brooks Adrenaline

with Trevor S. I did legs 2 and 4. Didn't start my watch on the first loop, so added the time to intensity 2. Both times started in the wrong direction... Not as smooth as I would have liked
2 PM

orienteering competition race 16:48 intensity: (10:13 @0) + (1:46 @1) + (2:07 @2) + (1:24 @3) + (36 @4) + (42 @5) *** 2.39 km (7:02 / km) +17m 6:47 / km
ahr:117 max:224 shoes: Brooks Adrenaline

Farsta at Brittania. (HR strap slipping) Mass start. Overshot going to 6 but otherwise not too bad, though starting to feel tired. 5th, 1:20 behind Joanne W.

orienteering training 6:30 [2] *** 0.71 km (9:07 / km)
shoes: Brooks Adrenaline

4 loops - had 30 sec to decide which was the best, then run it. Could then run others to cpmare times. Only did one...!

Van Dusen Expert Female - Splits

Britannia Farsta Expert Female - Splits

Friday Mar 13, 2020 #

10 AM

classic skiing (Stake Lake) 1:25:00 [2] 9.47 km (8:59 / km) +92m 8:34 / km

Cool ski at Stake Lake. Couldn't scrape off yesterday's warm wax so just put some green on top and it worked fine. Data from Marsha as my watch was buried in the car.
5 PM

orienteering training 47:34 intensity: (5:47 @0) + (18:49 @1) + (22:52 @2) + (6 @3) 5.71 km (8:20 / km)
ahr:139 max:157 shoes: Brooks Adrenaline

4 loops on Granville Island. One tricky area with the new underpass symbol. Really interesting area.

Thursday Mar 12, 2020 #

3 PM

classic skiing (Mt MacPherson) 57:00 [2] 6.47 km (8:49 / km) +152m 7:53 / km

En route to Vancouver, stopped at Revelstoke. Warm in the parking so put on warm wax. Then as we climbed, the temps dropped and it started snowing = massive buildup on the skis. Scraped off several times, but it just built up again. Would grab going down hills. So not the best ski but looks like a nice area. Data form Marsha.

Tuesday Mar 10, 2020 #

6 PM

road running (from Gord's) 50:02 intensity: (38:11 @0) + (9:08 @1) + (2:01 @2) + (29 @3) + (5 @4) + (8 @5) 6.67 km (7:30 / km) +55m 7:12 / km
ahr:112 max:212 shoes: Brooks Adrenaline

with Jay, so walked quite a few times. He's getting over a knee injury. Was supposed to be a tempo run - didn't happen!
7 PM

Scottish country dancing 40:00 [1]

90 min class - some quite complicated dances!

Monday Mar 9, 2020 #

7 PM

Scottish country dancing 20:00 [1]

90 min beginner class.

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