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

Training Log Archive: mintore

In the 7 days ending Jun 24, 2016:

activity # timemileskm+mload
  Mapping2 5:45:00 4.0(1:26:14) 6.44(53:35)34.5
  Orienteering2 1:51:19 9.93(11:13) 15.98(6:58) 11941 /51c80%52.2
  Road running5 1:48:14 12.75(8:29) 20.52(5:17) 13843.0
  Warmup-down4 37:53 1.93(19:38) 3.11(12:12) 474.5
  Trail running1 18:39 1.59(11:44) 2.56(7:17) 376.5
  Stretching1 15:031.5
  Total10 10:36:08 30.2 48.6 34141 /51c80%142.3
  [1-5]10 10:11:16

«»
4:55
0:00
» now
SaSuMoTuWeThFr

Friday Jun 24, 2016 #

10 AM

Road running 14:31 intensity: (1:13 @0) + (1:16 @1) + (3:22 @2) + (7:33 @3) + (1:07 @4) 1.7 mi (8:33 / mi) +81m 7:27 / mi
ahr:133 max:159

Warmup-down 8:48 intensity: (3:21 @0) + (5:27 @3) 0.23 mi (38:17 / mi) +4m 36:13 / mi
ahr:89 max:114

3 PM

Road running 13:11 [3] 1.5 mi (8:47 / mi) +5m 8:42 / mi

Thursday Jun 23, 2016 #

Event: MNOC Summer Sprint Series, Week 3
 
11 AM

Trail running 18:39 [3] 1.59 mi (11:44 / mi) +37m 10:56 / mi
shoes: Saucony Guide 8 - 2016

5 PM

Orienteering race 50:58 [3] ** 3.78 mi (13:29 / mi) +114m 12:20 / mi
spiked:9/15c shoes: Saucony Guide 8 - 2016


LONG SPRINT - Splits

Wednesday Jun 22, 2016 #

5 PM

Road running 35:16 intensity: (17 @0) + (59 @1) + (7:56 @2) + (25:40 @3) + (24 @4) 3.93 mi (8:58 / mi) +28m 8:47 / mi
ahr:141 max:154 shoes: Saucony Guide 8 - 2016

Humid but less warm. Worked hard to keep the av heart rate down to get a run that was lower intensity in the hopes of having a more intentional and varied set of workouts during the week. It was definitely an effort to keep resetting our pace lower when we were passed by a tempting faster runner.

Warmup-down 11:18 intensity: (6:30 @0) + (1:40 @1) + (14 @2) + (2:54 @3) 0.88 mi (12:51 / mi)
ahr:101 max:139 shoes: Saucony Guide 8 - 2016

cool down (edited out the blackberry picking)

Stretching 15:03 [1]

plus a bit of core

Tuesday Jun 21, 2016 #

8 PM

Road running 27:54 intensity: (23 @0) + (12 @1) + (56 @2) + (7:17 @3) + (19:06 @4) 3.43 mi (8:08 / mi) +12m 8:03 / mi
ahr:153 max:164 shoes: Saucony Guide 8 - 2016

school lap

Warmup-down 9:51 intensity: (4:42 @0) + (29 @1) + (2:20 @2) + (2:20 @3) 0.5 mi (19:42 / mi) +41m 15:43 / mi
ahr:100 max:125 shoes: Saucony Guide 8 - 2016

Monday Jun 20, 2016 #

Mapping 1:15:00 [1] 2.0 mi (37:30 / mi)

>90% completion of Holliday Park updates

Sunday Jun 19, 2016 #

Event: North Central Sprint Event II
 
11 AM

Orienteering race 30:20 intensity: (13 @0) + (9 @1) + (14 @2) + (5:48 @3) + (23:53 @4) + (3 @5) ** 3.3 mi (9:11 / mi) +3m 9:10 / mi
ahr:155 max:165 spiked:16/18c shoes: Saucony Guide 8 - 2016

NC Sprints, Advanced 1 3.7 km
Meet 19, course 25

First run, OK at the beginning but by the end the open sunny running was on to me. Kept pushing but pumped out.

Orienteering race 30:01 intensity: (11 @0) + (8 @1) + (8 @2) + (4:57 @3) + (20:47 @4) + (3:50 @5) ** 2.85 mi (10:32 / mi) +2m 10:30 / mi
ahr:160 max:170 spiked:16/18c shoes: Saucony Guide 8 - 2016

NC Sprints, Advanced 2 3.6 km
Meet 19, course 26

Last run of the day, hot and it felt not so great. Mapper needs to use a more realistic shade of green in the honeysuckle; fight is 0-20% and the one hillside is no better than this. Probably, liked this course the best of the two but it was all fun. Lost a ton of time getting to and away from the creekside tree.

Advanced Course 1 - Splits

Advanced Course 2 - Splits

Saturday Jun 18, 2016 #

Event: Nitrogaine II
 

Mapping 4:30:00 [1] 2.0 mi (2:14:59 / mi)

updates with Aragorn at Holliday Pk, last major group before a bunch of double-checking
7 PM

Road running 17:22 intensity: (18 @0) + (11 @1) + (27 @2) + (3:05 @3) + (13:21 @4) 2.19 mi (7:56 / mi) +12m 7:48 / mi
ahr:153 max:164

A bit more than a shakeout

Warmup-down 7:56 intensity: (7:44 @0) + (11 @1) + (1 @3) 0.32 mi (24:47 / mi) +2m 24:18 / mi
ahr:105 max:118

« Earlier | Later »