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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jan 1, 2019:

activity # timemileskm+mload
  Mapping2 6:24:23 8.0(48:03) 12.88(29:51) 24053.6
  Road running4 2:43:42 18.56(8:49) 29.87(5:29) 9933.8
  Stretching7 1:36:519.7
  Orienteering1 1:17:14 5.06(15:16) 8.14(9:29) 10618c15.5
  Trail running2 53:20 3.36(15:54) 5.4(9:52) 13014.6
  Core!8 52:26 0.23 0.38 416.6
  Cycling2 31:45 8.23(15.6/h) 13.24(25.0/h)7.6
  Control clearing/setup1 31:22 2.07(15:09) 3.33(9:25) 455c6.1
  Total19 14:51:03 45.51 73.24 62223c157.5
  [1-5]19 14:40:52

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WeThFrSaSuMoTu

Tuesday Jan 1, 2019 #

1 PM

Orienteering race 1:17:14 intensity: (29:00 @1) + (29:57 @2) + (17:20 @3) + (57 @4) *** 8.14 km (9:29 / km) +106m 8:54 / km
ahr:129 max:155 18c shoes: Inov-8 200s

Meet 1 Race 1
New Year's at Rentchler

Control clearing/setup 31:22 intensity: (15:02 @1) + (7:16 @2) + (9:04 @3) 2.07 mi (15:09 / mi) +45m 14:12 / mi
ahr:121 max:150 5c


OCIN_Rentschler_Jan_2019_6 Red - Splits

Monday Dec 31, 2018 #

Note

Only stretching left to go but saved most of my yearly goals in December.
I don't know how to find old goals, so for posterity here was 2018's targets

Road,trail, treadmill, walk, jog, hike, track, control clear/set, warmup/down (i.e. running that is not o) 800 mi/140 hr missed with 634 mi in 118:26 h (79, 84%). Spring then fall injuries and no long race plans deep sixed this goal. The distance is probably a stretch, 750 might be better. Nevertheless, next year, same target.

Hit on orienteering 1000 c/ 280 mi/ 90 h with 1002 c/357 mi/106:38 h (100/127/118% of target). This is always hard to get since I don't count control pickup/set up and most of the controls come from meets. Same target next year.

Cycling, check! 425 mi with a 400 mi goal. Next year 450 mi goal.

Stretching and core, weights, warm-up/down, climbing: first time ever meeting this very meager goal, thanks physio!! 20h35 min with a 20 h goal. Next year, 25 h. As I think I may be learning, this one I should hit if I ever want to get close on the running goal.

Annual, 1h/day. Still no go: 318 h. This apparently IS a lot of time and I need to layer more lower impact activities in. Amping up cycling, maybe swimming a bit, and more mapping/hiking/canoeing will help. Next summer, there should be a solid canoe trip, so that will help.

A year to be very happy with; lemons to lemonade.

Note

Only ran 45 O-races this year. I didn't count the trainings in Denmark that would have got me (nearly) to 50. Feels like I put in a similar racing effort to 2017 even if the numbers are a bit shifted. Not sure how many more 50 race years, I can hit but I need to give it a go again in 2019. Bring it on!
10 AM

Road running 1:00:46 intensity: (2:10 @0) + (16:06 @1) + (36:43 @2) + (5:47 @3) 6.57 mi (9:15 / mi) +31m 9:07 / mi
ahr:129 max:144 shoes: Saucony Guide 2018

The gods of the atmosphere left a dry spot for this one. It will rain a ton today so I was expecting non-stop drenching. Woo!
11 AM

Cycling (indoor) 17:45 [3] 5.13 mi (17.3 mph)

12 PM

Core! 7:00 [3]

repeat yesterday's

Stretching 9:00 [1]

Sunday Dec 30, 2018 #

Core! 7:00 [2]

4 planks, back bridge and sits

Stretching 19:30 [1]

6 PM

Road running 30:00 intensity: (1:27 @0) + (23 @1) + (21:01 @2) + (7:02 @3) + (7 @4) 3.55 mi (8:27 / mi) +19m 8:19 / mi
ahr:131 max:155 shoes: Saucony Guide 2018

Saturday Dec 29, 2018 #

Core! 4:30 [2]

Stretching 19:20 [1]

9 AM

Road running 45:06 intensity: (6:04 @0) + (2:23 @1) + (26:09 @2) + (10:30 @3) 5.13 mi (8:47 / mi) +36m 8:36 / mi
ahr:129 max:147 shoes: Saucony Guide 2018

Slow start but negative split it from there.

Friday Dec 28, 2018 #

1 PM

Mapping 3:52:36 [1] 4.27 mi (54:28 / mi) +133m 49:40 / mi
shoes: Inov-8 200s

A first look at a northern block for Cataract Void. Some nice open forests, an unexpected cliff and some rocks, and some well mapped, useful shallow reentrants. Also some patches of heinous greenbriars and rose. Probably should map them ;)

Trail running 15:55 [3] 1.61 mi (9:53 / mi) +30m 9:21 / mi
shoes: Inov-8 200s

7 PM

Core! 6:27 [3] 0.06 mi (1:47:01 / mi)

back to 1 min planks and 35 sits

Stretching 18:00 [1]

Thursday Dec 27, 2018 #

Core! 1:30 [3]

Stretching 12:00 [1]

10 AM

Core! 14:39 [3] 0.12 mi (1:59:05 / mi) +2m 1:52:16 / mi

6 PM

Cycling 14:00 [1] 3.1 mi (13.3 mph)

Road running 27:50 intensity: (30 @0) + (2:14 @1) + (14:02 @2) + (11:04 @3) 3.31 mi (8:25 / mi) +13m 8:18 / mi
ahr:136 max:149 shoes: Saucony Guide 2018

needed to stop and stretch halfway to pull this off. Much more pleasant on the return
8 PM

Core! 5:36 [3]

10 PM

Stretching 5:40 [1]

Wednesday Dec 26, 2018 #

Trail running 37:25 intensity: (27:25 @2) + (10:00 @3) 2.81 km (13:19 / km) +100m 11:18 / km
shoes: Inov-8 200s

A chunk of trail at the end, done with few mapping stops.
1 PM

Mapping 2:31:47 [2] 3.73 mi (40:41 / mi) +107m 37:22 / mi
shoes: Inov-8 200s

A bit of dabbling beside the existing map
7 PM

Core! 5:44 [3] 0.05 mi (1:55:20 / mi) +1m 1:47:17 / mi

8 PM

Stretching 13:21 [1]

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