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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: dcady

In the 30 days ending Apr 30, 2022:

activity # timemileskm+m
  walking16 7:43:40 24.95(18:35) 40.15(11:33) 36
  running5 4:09:18 22.74(10:58) 36.6(6:49) 145
  Orienteering5 3:45:10 12.04(18:42) 19.38(11:37) 23423 /25c92%
  mapping1 3:13:21 4.03(47:59) 6.49(29:49) 12
  stretching13 3:02:00
  strength4 1:04:00
  bike1 23:37 4.22(5:36) 6.79(3:29) 7
  Hiking2 17:13 0.72(23:49) 1.16(14:48) 62
  trail running1 3:47 0.18(21:00) 0.29(13:03)
  Total38 23:42:06 68.89 110.86 49523 /25c92%
  [1-5]28 10:06:31
averages - weight:158.5lbs

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Saturday Apr 30, 2022 #

6 PM

Orienteering 45:21 intensity: (5:28 @0) + (3:01 @1) + (7:53 @2) + (20:23 @3) + (7:10 @4) + (1:26 @5) 3.26 mi (13:55 / mi)
ahr:134 max:169 shoes: VJ Falcon

Putting out vetting flags and stakes for the event tomorrow. Fun run.

Friday Apr 29, 2022 #

11 AM

strength (calesthenics) 16:00 [3]

stretching warm up/down 14:00 [0]

Thursday Apr 28, 2022 #

10 AM

walking warm up/down 3:21 intensity: (32 @1) + (16 @2) + (2:33 @3) 0.22 mi (15:14 / mi)
ahr:133 max:137 shoes: Asics Gel-Kayano 27

running 37:39 intensity: (36:44 @3) + (24 @4) + (31 @5) 3.61 mi (10:26 / mi) +35m 10:07 / mi
ahr:188 max:197 shoes: Asics Gel-Kayano 27

walking warm up/down 4:26 intensity: (42 @3) + (2:14 @4) + (1:30 @5) 0.22 mi (20:09 / mi) +3m 19:22 / mi
ahr:161 max:196 shoes: Asics Gel-Kayano 27

Tuesday Apr 26, 2022 #

11 AM

Orienteering 4:47 intensity: (1:00 @2) + (3:47 @3) 0.19 mi (25:09 / mi)
ahr:135 max:137

Walking warm up checking control locations and viewing the cherry blossoms.

Orienteering 1:00:51 intensity: (10 @0) + (6:02 @1) + (11:44 @2) + (25:11 @3) + (7:18 @4) + (10:26 @5) 3.08 mi (19:45 / mi) +4m 19:40 / mi
ahr:149 max:177 shoes: Asics Gel-Kayano 27

Checking controls for Sunday's event.

walking warm up/down 4:38 intensity: (1:12 @2) + (3:26 @3) 0.16 mi (29:01 / mi) +3m 27:34 / mi
ahr:135 max:137 shoes: Asics Gel-Kayano 27

Monday Apr 25, 2022 #

12 PM

strength (calesthenics) 16:00 [3]

1 PM

stretching warm up/down 14:00 [0]

Sunday Apr 24, 2022 #

10 AM

Orienteering 54:57 intensity: (1:35 @0) + (1:34 @1) + (8:10 @2) + (28:52 @3) + (12:48 @4) + (1:58 @5) 2.65 mi (20:42 / mi) +86m 18:48 / mi
ahr:140 max:177


Long - Brown-X - Splits

Saturday Apr 23, 2022 #

Event: West Point Annual National Ranking Event
 
9 AM

Hiking 12:40 intensity: (12:24 @0) + (16 @1) 0.49 mi (25:50 / mi) +62m 18:33 / mi
ahr:100 max:112 shoes: VJ Falcon

Walk to the start at the west point nre. Lots of elevation gain.

trail running 3:47 intensity: (17 @1) + (1:30 @2) + (1:36 @3) + (24 @4) 0.18 mi (21:00 / mi)
ahr:135 max:152 shoes: VJ Falcon

Warm up jog for the Middle event.

Orienteering race 45:04 intensity: (1:29 @0) + (3:57 @1) + (13:33 @2) + (14:54 @3) + (10:10 @4) + (1:01 @5) ***** 1.71 mi (26:21 / mi) +119m 21:39 / mi
ahr:136 max:170 spiked:12/13c shoes: VJ Falcon

The weather was very nice. The climb to the start was steep. The start was delayed by 15 minutes and I allowed plenty of time to get there so it was a long wait before starting.
1. Straight but very slow. Took a lot of time to get into the map.
2. Straight. Checked off the rock after the stream.
3. NW to road. N to path jct. Compass bearing to feature.
4. Just went west on rough compass. Checked off the large Boulder before the creek.
5. On a bearing. Checked off the "L" shaped Boulder line.
6. Worst control. Got off to the right somehow. Recovered within a couple of minutes.
7. Straight.
8. Virtually due south on rough compass.
9. Came to the line of cliffs at the lower end. Slow walk up.
10. Climbed up between cliffs so saw large boulder at edge of circle. Checked off stony bit on line and could see the next door boulder pretty far off.
11. Straight again.
12. The creek led right to it.
13. Was able to eventually pick up the faint path to the right and then up to the main path.
F. Finally could run!

The going was very slow because of the rocky terrain. Very Iittle route choice - mostly straight on. I kept my habit of counting paces but never needed them because I could see all the rocks. Visibility was great. No ticks.
3 PM

Orienteering race 14:10 intensity: (32 @1) + (30 @2) + (2:04 @3) + (8:06 @4) + (2:58 @5) *** 1.15 mi (12:19 / mi) +24m 11:34 / mi
ahr:148 max:170 spiked:11/12c shoes: Asics Gel-Kayano 27

Campus of West Point. Was happy with all route choices except 7 where I didn't see the left choice. Running felt sluggish - especially uphill. The campus was hopping. Lost focus at 11 and checked code at wrong control before punching right one.

Middle - Brown-X - Splits

Sprint - Brown - Splits

Wednesday Apr 20, 2022 #

12 PM

walking warm up/down 3:14 intensity: (3:13 @0) + (1 @3) 0.2 mi (16:10 / mi)
ahr:89 max:103 shoes: Asics Gel-Kayano 27

running 1:00:03 intensity: (27 @0) + (53 @1) + (7:59 @2) + (49:12 @3) + (1:30 @4) + (2 @5) 5.33 mi (11:16 / mi) +19m 11:08 / mi
ahr:139 max:161 shoes: Asics Gel-Kayano 27

walking warm up/down 6:07 intensity: (4:25 @0) + (1:15 @1) + (17 @2) + (10 @3) 0.3 mi (20:23 / mi) +2m 19:57 / mi
ahr:107 max:138 shoes: Asics Gel-Kayano 27

Thursday Apr 14, 2022 #

9 AM

walking 3:01 intensity: (3:00 @0) + (1 @3) 0.19 mi (16:14 / mi) +1m 15:53 / mi
ahr:91 max:95

10 AM

Hiking 4:33 intensity: (3:58 @0) + (26 @1) + (8 @2) + (1 @3) 0.23 mi (19:35 / mi)
ahr:101 max:128

running 45:03 intensity: (28 @0) + (43 @1) + (10:06 @2) + (22:55 @3) + (10:51 @4) 4.22 mi (10:40 / mi) +16m 10:33 / mi
ahr:139 max:153

Wednesday Apr 13, 2022 #

12 PM

walking 33:19 intensity: (33:18 @0) + (1 @3) 1.73 mi (19:16 / mi) +1m 19:13 / mi
ahr:81 max:97 weight:159lbs shoes: Asics Gel-Kayano 27

4 PM

strength (calesthenics) 16:00 [3]

20 reps.
5 PM

stretching 14:00 [0]

Tuesday Apr 12, 2022 #

11 AM

walking warm up/down 3:01 intensity: (3:00 @0) + (1 @3) 0.19 mi (15:52 / mi)
ahr:85 max:90 shoes: Asics Gel-Kayano 27

running (To Delaware Park) 46:05 intensity: (39 @0) + (1:19 @1) + (16:36 @2) + (24:38 @3) + (2:53 @4) 4.39 mi (10:30 / mi) +22m 10:20 / mi
ahr:137 max:149 shoes: Asics Gel-Kayano 27

walking warm up/down 4:36 intensity: (3:20 @0) + (42 @1) + (21 @2) + (13 @3) 0.25 mi (18:25 / mi)
ahr:111 max:141 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 14:00 [0]

2 PM

bike 10:08 intensity: (7:05 @0) + (3:02 @1) + (1 @3) 2.08 mi (4:52 / mi)
ahr:106 max:120

bike 13:29 intensity: (3:06 @0) + (10:19 @1) + (4 @2) 2.14 mi (6:18 / mi) +7m 6:14 / mi
ahr:113 max:125

Monday Apr 11, 2022 #

9 AM

mapping 3:13:21 intensity: (3:06:40 @0) + (5:27 @1) + (30 @2) + (44 @3) ** 4.03 mi (47:59 / mi) +12m 47:32 / mi
ahr:86 max:142 shoes: Garmont Lagorai GTX

Delaware Park. Final visit before May 1 event.

Sunday Apr 10, 2022 #

11 AM

walking warm up/down 3:32 intensity: (3:31 @0) + (1 @3) 0.22 mi (16:04 / mi)
ahr:88 max:108 shoes: Asics Gel-Kayano 27

running 1:00:28 intensity: (27 @0) + (4:05 @1) + (23:36 @2) + (32:09 @3) + (11 @4) 5.19 mi (11:39 / mi) +52m 11:18 / mi
ahr:134 max:148 shoes: Asics Gel-Kayano 27

Felt slow.

walking warm up/down 11:12 intensity: (9:44 @0) + (53 @1) + (13 @2) + (22 @3) 0.55 mi (20:22 / mi) +4m 19:52 / mi
ahr:106 max:138 shoes: Asics Gel-Kayano 27

12 PM

stretching warm up/down 14:00 [0]

Saturday Apr 9, 2022 #

12 PM

walking 44:03 intensity: (42:55 @0) + (43 @1) + (24 @2) + (1 @3) 2.26 mi (19:30 / mi)
ahr:83 max:129 (rest day) shoes: Asics Gel-Kayano 27

Brisk, down by the water.
4 PM

walking 20:39 intensity: (20:38 @0) + (1 @3) 1.18 mi (17:29 / mi) +1m 17:26 / mi
ahr:84 max:95

6 PM

stretching warm up/down 14:00 [0]

Friday Apr 8, 2022 #

12 PM

walking 20:10 intensity: (19:34 @0) + (36 @3) 1.07 mi (18:51 / mi)
ahr:72 max:85 (rest day) shoes: Asics Gel-Kayano 27

walking 23:32 intensity: (23:30 @0) + (2 @3) 1.33 mi (17:42 / mi) +8m 17:21 / mi
ahr:80 max:103 shoes: Asics Gel-Kayano 27

6 PM

stretching warm up/down 14:00 [0]

Thursday Apr 7, 2022 #

12 PM

walking 19:00 intensity: (18:35 @0) + (24 @1) + (1 @3) 1.11 mi (17:07 / mi)
ahr:85 max:114 (rest day)

walking 33:37 intensity: (32:45 @0) + (5 @1) + (3 @2) + (44 @3) 1.98 mi (16:59 / mi)
ahr:81 max:130 shoes: Asics Gel-Kayano 27

5 PM

stretching warm up/down 14:00 [0]

Wednesday Apr 6, 2022 #

Note
weight:158lbs (rest day)

Tuesday Apr 5, 2022 #

4 PM

walking 45:24 intensity: (42:13 @0) + (3:10 @1) + (1 @3) 2.7 mi (16:49 / mi) +1m 16:47 / mi
ahr:103 max:119 (rest day)

6 PM

stretching 14:00 [3]

Monday Apr 4, 2022 #

4 PM

walking 46:21 intensity: (46:20 @0) + (1 @3) 2.56 mi (18:06 / mi) +2m 18:04 / mi
ahr:91 max:103 (rest day) shoes: Asics Gel-Kayano 27

5 PM

stretching 14:00 [3]

Molly Tuttle on the bluetooth.

Sunday Apr 3, 2022 #

12 PM

walking 26:21 intensity: (24:44 @0) + (12 @1) + (1:25 @3) 1.24 mi (21:15 / mi)
ahr:71 max:118 (rest day) shoes: Asics Gel-Kayano 27

walking 26:07 [0] 1.22 mi (21:25 / mi) +9m 20:57 / mi
ahr:74 max:80 shoes: Asics Gel-Kayano 27

6 PM

stretching warm up/down 14:00 [0]

Saturday Apr 2, 2022 #

12 PM

walking 37:16 intensity: (36:04 @0) + (1:11 @1) + (1 @3) 1.77 mi (21:03 / mi)
ahr:94 max:121 (rest day) shoes: Asics Gel-Kayano 27

6 PM

stretching warm up/down 14:00 [0]

Friday Apr 1, 2022 #

Event: OCIN Flying Pig XXIV - 2022 Junior Nationals
 
12 PM

strength (calesthenics) 16:00 [3]

walking 40:43 [0] 2.3 mi (17:43 / mi)
ahr:85 max:105

5 PM

stretching warm up/down 14:00 [0]

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