Attackpoint - performance and training tools for orienteering athletes

Training Log: ernst

In the last 7 days:

activity	#	time	miles		km		+m
Running	3	2:36:05	14.93	(10:27)	24.03	(6:30)	887
Trail running	2	1:53:11	11.57	(9:47)	18.62	(6:05)	196
Orienteering	2	1:50:22	6.07	(18:11)	9.77	(11:18)	258	8 /	10c	80%
jogging	2	58:04	3.39	(17:07)	5.46	(10:38)	65
Mowing	1	34:41	0.72	(47:52)	1.17	(29:45)
Total	10	7:52:23	36.69	(12:53)	59.04	(8:00)	1406	8 /	10c	80%
[1-5]	10	7:16:38

2:00

0:00

Thursday Apr 18 #

9 AM

jogging 23:47 1.79 mi (13:17 / mi) +32m 12:36 / mi
ahr:92 max:115 shoes: Topo Terraventure

Morning Dog jog around the hole

10 AM

Trail running 1:21:06 8.15 mi (9:57 / mi) +128m 9:29 / mi
ahr:131 max:156 shoes: Topo Terraventure

CW loop my usual
Comfortable pace to mile 5, then a bit of an acceleration. Legs feel strong but a bit slower post Mt training.

Wednesday Apr 17 #

10 AM

Running intervals 2:00:02 12.04 mi (9:58 / mi) +681m 8:29 / mi
ahr:126 max:160 shoes: Altra Torin 7

5 x Up and Down Saddleback
A good workout - perfect morning for it - in the 50's, light breeze. Had a nice chat with the owner of the very last house, just below the TV tower.

Tuesday Apr 16 #

7 AM

jogging 34:17 1.6 mi (21:25 / mi) +33m 20:07 / mi
ahr:81 max:101

2 PM

Mowing 34:41 0.72 mi (47:52 / mi)
ahr:85 max:101

5 PM

Trail running 32:05 3.42 mi (9:23 / mi) +68m 8:50 / mi
ahr:131 max:152 shoes: Altra Tmp 5

A shorty with a bit of a pickup

Sunday Apr 14 #

9 AM

Running warm up/down 19:17 1.54 mi (12:31 / mi) +157m 9:31 / mi
ahr:125 max:140 shoes: VJ Falcon w spikes

Run to Start of WP Day 2.

Nice opp to get a bit of vertical. Most competitors took the bus to the junction.

11 AM

Orienteering 47:06 [3] 3.04 mi (15:30 / mi) +83m 14:17 / mi
ahr:132 max:150 shoes: VJ Falcon w spikes

Westpoint Day 2

From control 5 to finish. (First mile not included in trace : forgot to start my watch at the Start). Nice course with challenging navigation. Lots of rock features and some rugged scrambling up and down to control locations. About 4 minutes of mistakes including not seeing an indistinct trail. Ended up 2nd combined (day 1 and 2) in the M70+ age class. Not bad since I have been neglecting to train navigation for O and have gone to very few events. Nice to have fierce competition on today's course with top 2 - 8(me) within 3 minutes.

Brown X - Splits

Saturday Apr 13 #

Event: West Point 44th NRE

9 AM

Running warm up/down 16:46 1.35 mi (12:25 / mi) +49m 11:10 / mi
ahr:119 max:143

Warmup/ jog to start.

10 AM

Orienteering race 1:03:16 *** 3.03 mi (20:53 / mi) +174m 17:43 / mi
ahr:131 max:149 spiked:8/10c shoes: VJ Falcon w spikes

West Point National Event

Running in M70+, Brown-X course with a nice (enlarged!) 1:7500 map! Like several others, could not find control #1, because of un-mapped cliffs behind the boulder where the flag was hidden. Only when a racer emerged from behind the rock did I realize: That is a boulder ?! Took it slowly for the rest trying to be "in control" at all times. No major mistakes until the finish. Nice to be back with the sport and the great community of orienteers.

Brown-X - Splits

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