Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Mar 21, 2016:

activity # timemileskm+mload
  Orienteering2 2:21:57 9.73(14:35) 15.66(9:04) 31834 /45c75%53.2
  Jog2 1:13:06 7.84(9:19) 12.62(5:48) 2614.6
  Trail running1 33:13 3.85(8:38) 6.19(5:22) 1411.6
  Cycling1 15:20 3.11(12.2/h) 5.0(19.6/h)1.5
  Stretching1 5:000.5
  Total6 4:28:36 24.52 39.46 35834 /45c75%81.5

«»
1:17
0:00
» now
TuWeThFrSaSuMo

Sunday Mar 20, 2016 #

1 PM

Orienteering race 1:04:06 intensity: (10:00 @2) + (34:06 @3) + (20:00 @4) ** 7.47 km (8:35 / km) +149m 7:48 / km
spiked:18/22c (sick) shoes: Luath Blue XTalon 212s

Gov Bebb Red 5.7 km
Meet 12, course 15

Nicely set by Ben H., had some legs that involved new route choices in a park that many of us feel like is home. I was a bit slow on 1 drifting a bit low, lost only a few seconds on 3 and 6 (both were challenging to hit dead on), overran 7 to the next reentrant (let legs run without a brain but at least knew how it was messed up right away). The leg that was the biggest issue for me was 16 where the bag was in a very small and more subtle low reentrant than I had pictured. I went whippin' past high and then was very confused. On review my route choice to 17 could have been tighter to the line.

Feeling off today and it would take the week to improve. Congrats to Aragorn on both the Green and Red TROL competitions!

Saturday Mar 19, 2016 #

12 PM

Orienteering race 1:17:51 [3] **** 8.19 km (9:31 / km) +169m 8:37 / km
spiked:16/23c shoes: Luath Blue XTalon 212s

Germantown MetroPark East, 6.1/350
Meet 11, course 14

Muddy and green but technically more challenging than most local meets. I had a good time on this but never felt like I could run particularly fast except on the couple of road-rich segments. Messed up one leg (11) by misreading the creek fork. Slow on 6 in the complex reentrants (needed some way to simplify this further; lost a minute or two on 12 (vegetation boundary has moved east). Some how got crushed on 18 and the finish split by Aragorn. He went back to the trail on 18 and I followed the S side of the fence (Could I have fallen asleep?)

Climb felt hard where it was but estimate was definitely high.

Friday Mar 18, 2016 #

Note

Wrap-up: Looks like my race was 27.4 miles and 1140ish climb with about 13 min waiting at shuttle points. Pace was 10:40/k; as a team and with shorter times at the shelter, I could have probably pushed on for 10/k but I am definitely good with this!

Thursday Mar 17, 2016 #

6 PM

Trail running 33:13 [3] 3.85 mi (8:38 / mi) +14m 8:32 / mi
shoes: Saucony Guide 8 - 2016

Dragged through the XC course by Aragorn. Still waiting for some speed to return; its time for a rest day.

Wednesday Mar 16, 2016 #

Cycling 15:20 [1] 5.0 km (19.6 kph)

warmup

Stretching 5:00 [1]

6 PM

Jog 41:17 [2] 4.48 mi (9:13 / mi) +10m 9:09 / mi
shoes: Saucony Guide 8 - 2016

recuperating jog #2. Slow but feeling better

Tuesday Mar 15, 2016 #

7 PM

Jog 31:49 [2] 3.36 mi (9:28 / mi) +16m 9:20 / mi
shoes: Saucony Guide 8 - 2016

recuperating jog #1. Super stiff but tried to slowly work into it. Nothing seems damaged beyond wear and tear.

« Earlier | Later »