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

Training Log: AndrewM

In the last 7 days:

activity # timemileskm+mload
  Orienteering5 4:21:31 20.52(12:45) 33.02(7:55) 129545 /65c69%746.3
  Running3 56:37 5.74(9:51) 9.24(6:07) 25296.8
  Strength1 31:0016.7
  Stretching1 25:00
  Total6 6:14:08 26.26 42.27 154745 /65c69%859.8
  [1-5]6 5:32:39
«
1:48
0:00
TuWeThFrSaSuMo

Sunday May 22 #

8 AM

Running warm up/down 11:55 intensity: (29 @0) + (11:15 @1) + (11 @2) 2.01 km (5:56 / km) +28m 5:33 / km
ahr:137 max:150 shoes: Mizuno Waverider 25

Orienteering 1:33:47 intensity: (11 @0) + (1:24 @1) + (36:42 @2) + (53:43 @3) + (1:42 @4) + (5 @5) **** 10.99 km (8:32 / km) +623m 6:39 / km
ahr:170 max:192 spiked:14/21c shoes: Icebug Spirit 8

Sage Stomp Long. Good to get out on some rocky maps before JWOC. Lots of cliffs and some bare rock and openness.

1 - Good, although the 1:15000 scale had me a bit concerned after seeing all the rock detail
2 - Not into the map yet so got a little messed up by what was mapped and what wasn't as well as the best areas to run. Lost 30s
3 - Mostly good but a small hesitation just before I could see the control
4 - Should have gone a bit more direct at the start since I didn't end up saving much (if any) elevation. In the circle, I saw some smaller cliffs/rocky areas that weren't mapped so small mistake <30s
5 - Noice
6 - I sure do love 65m of climb on a 200m leg.
7 - Slow up the hill but good route and nav
8 - Had someone in front of me so could follow them a little
9 - Exited with the guy I was behind but then figured its a bad idea to follow someone here and passed him on my way but ended up climbing a bit more than I needed due to the bad exit
10 - Had a good plan but the hill was kinda rocky in more places than on the map so got pushed further left than expected and took some extra distance. Adams route was probably safer
11 - Good side chilling
12 - the lake extended much farther than shown so ended up way underrunning. lost 80s
13 - Good
14 - probably shoulda gone straight since I only saved a few contours
15 - was about to bobble a little then saw the boulder and nailed it
16 - Good, could see the control from a mile away
17 - Good route, got first
18 - Good
19 - Didn't plan to use the hill as an attack point but it turned out nicely
20 - right on the path may have been faster but all the fast people went left so we will never know
21 - ran a little left since I saw the finish chute but it was just hidden behind a little berm so had to run back up a little

Overall: The main thing holding me back was my legs. Once I got into the map my nav was pretty smooth. Did pretty mediocre on most legs but was consistent so landed in second.

Saturday May 21 #

Event: Sage Stomp
 
9 AM

Orienteering 41:10 intensity: (29 @0) + (6:12 @1) + (24:03 @2) + (10:26 @3) **** 4.86 km (8:28 / km) +167m 7:14 / km
ahr:161 max:178 spiked:14/23c shoes: Icebug Spirit 8

Sage Stomp training. Only found out the map was 1:7500 at the end so that would explain why I kept overrunning the controls. Overall though my bearings were a little bad but I did quite well in the technical areas.
12 PM

Running warm up/down 12:50 intensity: (23 @0) + (6:33 @1) + (5:53 @2) + (1 @3) 2.0 km (6:25 / km) +47m 5:44 / km
ahr:144 max:163 shoes: Mizuno Waverider 25

Orienteering race 48:57 intensity: (28 @1) + (51 @2) + (4:27 @3) + (40:30 @4) + (2:41 @5) *** 6.28 km (7:47 / km) +283m 6:21 / km
ahr:183 max:197 spiked:17/21c shoes: Icebug Spirit 8

Sage Stomp Middle. Cool terrain, maybe a little bit JWOC relevant due to the alpine/desert type of terrain. Tomorrow should be more relevant.

1 - Good, probaly coulda gone up the hill sooner
2 - Was kinda following Ewan out of 1 and then got caught up in some parrel features and ended up at 4. lost about 90s
3 - Pretty good but then misinterpreted some contours and thought I had underran the control so had to relocate and realized I had ran past it.
4 - Good, I already kinda went there so it was pretty easy to find
5 - Solid just slow on the hill
6 - good
7 - good although maybe not the most efficient route
8 - Good
9 - Route was probably bad but good execution
10 - Good route
11 - Good, was not were I expected to be at one point but adapted and might have been better off anyways
12 - Not a perfect bearing but still good
13 - I was kinda uncertain about my route but others did the same and I expected well on a tough sidehill leg
14-15 - Nice short legs were I visualized well and nailed
16 - Slow uphill leg
17 - Very nice bearing. Nailed a fairly long bearing leg
18 - 17 may have been in the wrong place since my exit popped me out somewhere I was not expecting and the GPS track seems to confirm. But got back on track quickly, although kinda sloppy since I didn't have time to read ahead as much
19-21 - Not on my A-game just tryna go fast and keep up with whoever was in front of me

Overall: Finished first and a few minutes ahead of Adam due to a big mistake on his part. Other than at the start and the end I felt like I was navigating well and had good flow.

Running 6:01 intensity: (5 @0) + (3:19 @1) + (2:36 @2) + (1 @3) 1.0 km (6:01 / km) +18m 5:31 / km
ahr:147 max:167 shoes: Mizuno Waverider 25

Shin not really sore at all luckily but will need some time off next week

Friday May 20 #

Note
(rest day)

Long drive day

Thursday May 19 #

7 PM

Strength 31:00 intensity: (14:22 @0) + (16:33 @1) + (5 @2)
ahr:113 max:151

Stretching 25:00 [0]
ahr:67 max:115

20 min suana between strength and stretching. Stretching followed by rolling

Wednesday May 18 #

6 PM

Orienteering 27:50 intensity: (27 @0) + (2:45 @1) + (59 @2) + (8:04 @3) + (15:14 @4) + (21 @5) 6.01 km (4:38 / km) +82m 4:20 / km
ahr:175 max:192 shoes: Mizuno Waverider 25

Sait. Mostly good, a few hesitations and slight overruns.

Tuesday May 17 #

11 AM

Running 18:11 intensity: (1:34 @1) + (6:21 @2) + (9:06 @3) + (1:10 @4) 2.93 km (6:13 / km) +159m 4:53 / km
ahr:167 max:182 shoes: Icebug Spirit 8

Orienteering 49:47 intensity: (3 @0) + (3:00 @1) + (15:18 @2) + (24:23 @3) + (7:02 @4) + (1 @5) 4.88 km (10:13 / km) +140m 8:56 / km
ahr:170 max:190 shoes: Icebug Spirit 8

Running 7:40 intensity: (3:32 @1) + (3:55 @2) + (13 @3) 1.31 km (5:52 / km)
ahr:150 max:175 shoes: Icebug Spirit 8

« Earlier



Recent Weeks:

Week
Ending
Training hours by intensity
0123456789
10
May 22
May 15
May 8
May 1
Apr 24

Week
Ending
Training hours by activity
0123456789
10
May 22
May 15
May 8
May 1
Apr 24

Week
Ending
Training kilometers by activity
0102030405060708090
100
May 22
May 15
May 8
May 1
Apr 24

all weeks | months | years | as calendar