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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: depot

In the 7 days ending Oct 15, 2022:

activity # timemileskm+m
  Running 6 3:34:42 24.72(8:41) 39.78(5:24) 74
  Orienteering 1 2:10:42 9.43(13:52) 15.18(8:37) 388
  Cycling4 1:12:02 13.23(5:27) 21.29(3:23) 46
  Strength/Core1 17:01
  Total10 7:14:27 47.38 76.25 507
  [1-5]10 7:10:34

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SuMoTuWeThFrSa

Saturday Oct 15, 2022 #

Event: OLOU 2022 Fall Series #2 at Bernheim Forest (Pending)
 
11 AM

Running 6:05 intensity: (12 @0) + (19 @1) + (1:22 @2) + (3:55 @3) + (17 @4) 0.71 mi (8:36 / mi) +1m 8:33 / mi
ahr:147 max:164

Orienteering 1:45:08 intensity: (16 @0) + (5 @1) + (1:50 @2) + (25:49 @3) + (48:51 @4) + (28:17 @5) 6.67 mi (15:46 / mi) +359m 13:30 / mi
ahr:172 max:196 shoes: Salomon SpeedCross 5

Oof, the first 5 controls of this was rough.

Control 1, thought i saw a small cliff that would be the control, but it wasnt. I then didnt know which way to look on the creek. Chose the wrong way and finally got it. I saw the north rootstock and thought it was the one close to 1. Dumb.

2 was in the wrong place, but didnt put the information together until after the finish. I was expecting to cross a big spur before seeing 2, but i saw the flag on the way and just punched it thinking i miss counted spurs. The bend in my route close to 2 is where it actually was.

Not realizing 2 was in the wrong spot messed me up for 3. Compass and features looked close enough until i got to the top of the hill. spent some time relocating and finally found the right reentrant to go down.

Not having the greatest confidence after bombing 1 and 3, i bailed to the trail to 4. when i got to the cliffs there was no control. this one was a more obvious miss placed control. wondered around for a while and found it on the edge of the circle north east of where it should have been.

on five, i knew i was too far left but didnt correct enough, and went up one reentrant too far to the left. i then saw the trail and corrected. 7 and 8 were tricky, but the rest of the course went well. really tried to pick up my running pace after 10.

Map and route:
https://photos.app.goo.gl/ocYMDLp4mKRQakucA

Orienteering 25:34 intensity: (24 @3) + (7:02 @4) + (18:08 @5) 2.76 mi (9:16 / mi) +29m 8:58 / mi
ahr:184 max:195 shoes: Salomon SpeedCross 5

Y4F. Almost did brown, but it was 5k and really didnt want to do that.

on the way to 8 across the bridge, there were 2 pairs of people already on the bridge when i got there. I said "Sorry, excuse me, behind you" to no reaction. Said it again a little louder to no reaction again. Just decided to dart between them as fast as i could and still didnt hear anyone react or say anything. they all were talking to each other, so they arent deaf, just why

Trying out salomons for orienteering. Inov8s need replacing and trying these in hopes they dont cause blisters. So far so good

Red - Splits

Yellow - Splits

Friday Oct 14, 2022 #

3 PM

Running 24:52 intensity: (14 @0) + (29 @1) + (37 @2) + (18:17 @3) + (5:15 @4) 2.89 mi (8:36 / mi)
ahr:155 max:174 shoes: Mizuno Wave Rider 25

yep

Thursday Oct 13, 2022 #

8 AM

Cycling 17:00 intensity: (30 @0) + (3:27 @1) + (9:08 @2) + (3:55 @3) 3.19 mi (5:19 / mi)
ahr:132 max:156

10 AM

Cycling 17:52 intensity: (22 @0) + (2:24 @1) + (9:56 @2) + (5:10 @3) 3.18 mi (5:37 / mi) +22m 5:30 / mi
ahr:133 max:157

3 PM

Running 50:28 intensity: (21 @0) + (32 @1) + (1:28 @2) + (17:57 @3) + (30:10 @4) 5.83 mi (8:39 / mi) +46m 8:27 / mi
ahr:159 max:172 shoes: Mizuno Wave Rider 25

Windy. Wiped out tripping over a root, good times

Wednesday Oct 12, 2022 #

8 AM

Cycling 18:31 intensity: (42 @0) + (2:04 @1) + (6:39 @2) + (9:06 @3) 3.45 mi (5:22 / mi)
ahr:136 max:154

11 AM

Cycling 18:39 intensity: (45 @0) + (1:41 @1) + (3:43 @2) + (12:30 @3) 3.41 mi (5:29 / mi) +24m 5:22 / mi
ahr:142 max:158

3 PM

Running 55:41 intensity: (20 @1) + (5 @2) + (8:28 @3) + (38:44 @4) + (8:04 @5) 7.41 mi (7:31 / mi) +27m 7:26 / mi
ahr:173 max:190 shoes: Hoka Clifton 7

Couldn't decide what to do, wanted something more than an easy run, but not too intense. Legs were sore from yesterday's strength. So settled on trying to decrease my pace by 30 seconds a mile for 5 miles. Mostly successful. Then finished by keeping it at a decent effort to the end

I feel 1000% better than I did before break. Think I've done more today than the 10 days before break.

I also attempted to cook a filet for the first time. It turned out really good. I think I've peaked as a cook.

Tuesday Oct 11, 2022 #

4 PM

Running 22:13 intensity: (10 @0) + (5 @1) + (49 @2) + (15:31 @3) + (5:38 @4) 2.63 mi (8:27 / mi)
ahr:156 max:172 shoes: Mizuno Wave Rider 25

Easy jog after the rain storm

Strength/Core 17:01 intensity: (5 @0) + (2:22 @1) + (10:11 @2) + (4:20 @3) + (3 @4)
ahr:134 max:163

Monday Oct 10, 2022 #

9 AM

Running 55:23 intensity: (16 @0) + (30 @1) + (5:12 @2) + (22:26 @3) + (25:41 @4) + (1:18 @5) 5.25 mi (10:33 / mi)
ahr:160 max:190 shoes: Mizuno Wave Rider 25

.5 mile repeats.

Warm up
4x. 5 mile repeats on Memorial Loop. Planned for 3, and felt like I was starting to fall apart the 3rd one, but time wasn't bad so went for a 4th.

Same workout I did a few times in May/June. Times were 14-16 seconds faster this time.

Very short cool down

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