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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 30 days ending Nov 30, 2019:

activity # timemileskm+m
  Run17 13:49:45 78.69(10:33) 126.64(6:33) 2241
  Climbing4 3:45:00
  Yoga8 3:03:00
  Orienteering4 2:54:38 13.31(13:07) 21.42(8:09) 50763c
  Bike - Stationary 2 1:44:00 22.66(13.1/h) 36.47(21.0/h)
  Strength4 1:25:00
  Bike - Mountain 1 48:47 5.07(6.2/h) 8.16(10.0/h) 1289c
  Total35 27:30:10 119.73 192.69 287572c
  [1-5]35 27:09:22

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Saturday Nov 30, 2019 #

10 AM

Run 1:03:50 intensity: (11 @0) + (19 @1) + (6:12 @2) + (29:32 @3) + (23:45 @4) + (3:51 @5) 6.72 mi (9:30 / mi) +154m 8:52 / mi
ahr:161 max:182 shoes: Ravenna 10.1

Around the block at the farm.

Friday Nov 29, 2019 #

8 PM

Strength 15:00 [3]

Yoga 35:00 [1]

Thursday Nov 28, 2019 #

Run 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Ravenna 10.1

Warm up/down.
9 AM

Run 22:27 intensity: (9 @0) + (8 @1) + (1:43 @2) + (18:28 @3) + (1:59 @4) 3.1 mi (7:15 / mi) +1m 7:14 / mi
ahr:156 max:170 shoes: Ravenna 10.1

Erie Turkey Trot 5k. Goal was to beat my time from two years ago. Success! Felt pretty good. Somewhat surprising given my lack of speed training.

2017: 23:13
2019: 22:27
8 PM

Yoga 14:00 [1]

Tuesday Nov 26, 2019 #

4 PM

Run 38:32 intensity: (6 @0) + (15 @1) + (3:34 @2) + (28:52 @3) + (5:31 @4) + (14 @5) 4.03 mi (9:34 / mi) +51m 9:12 / mi
ahr:156 max:176 shoes: Ravenna 10.1

Trot on the trail.

Monday Nov 25, 2019 #

4 PM

Climbing 1:00:00 [3]

Bouldering.

Sunday Nov 24, 2019 #

9 AM

Run 1:04:38 intensity: (5 @0) + (31 @1) + (1:13 @2) + (23:27 @3) + (31:00 @4) + (8:22 @5) 5.31 mi (12:10 / mi) +316m 10:16 / mi
ahr:165 max:187 shoes: Speedcross 4 - Aqua

Trail run at Fairy Stone State Park before heading back north. Beautiful morning and we had the trails to ourselves. We visited this park years ago, but it must have been a different part because it was not at all familiar.

Saturday Nov 23, 2019 #

9 AM

Strength 20:00 [3]

Yoga 30:00 [1]

Friday Nov 22, 2019 #

9 AM

Run 2:16:56 intensity: (13 @0) + (22 @1) + (2:39 @2) + (1:44:07 @3) + (28:40 @4) + (55 @5) 10.2 mi (13:26 / mi) +718m 11:01 / mi
ahr:158 max:178 shoes: Speedcross 4 - Purple

Stopped to run a short portion of the AT on our way to visit Kevin’s grandparents. Lots of fun to run on a new trail. It was rainy, but warm. A lot of elevation!

Wednesday Nov 20, 2019 #

5 PM

Bike - Stationary 1:02:00 intensity: (2:07 @0) + (7:13 @1) + (37:30 @2) + (15:10 @3) 13.94 mi (13.5 mph)
ahr:135 max:155

6x5 min harder effort. I need to find a good tv show to watch.

Tuesday Nov 19, 2019 #

4 PM

Run 39:38 intensity: (5 @0) + (23 @1) + (1:47 @2) + (29:46 @3) + (7:37 @4) 4.03 mi (9:50 / mi) +50m 9:28 / mi
ahr:157 max:173 shoes: Ravenna 10.1

A very gloomy day.
8 PM

Yoga 16:00 [1]

Monday Nov 18, 2019 #

4 PM

Climbing 1:00:00 [3]

Quite a successful day. Finished a few V3-5 and a V4-6.

Sunday Nov 17, 2019 #

9 AM

Run 38:07 intensity: (35 @1) + (2:58 @2) + (27:15 @3) + (6:53 @4) + (26 @5) 4.03 mi (9:27 / mi) +54m 9:05 / mi
ahr:156 max:178 shoes: Ravenna 10.1

Easy run on the trail. Beautiful morning.

Saturday Nov 16, 2019 #

1 PM

Run 1:46:30 intensity: (13 @0) + (15 @1) + (2:00 @2) + (43:27 @3) + (52:48 @4) + (7:47 @5) 9.5 mi (11:13 / mi) +361m 10:02 / mi
ahr:165 max:184 shoes: Speedcross 4 - Purple

Long run at South Park. Legs felt much better than last weekend.

Thursday Nov 14, 2019 #

2 PM

Run 42:28 intensity: (18 @0) + (22 @1) + (2:19 @2) + (31:13 @3) + (7:20 @4) + (56 @5) 5.06 mi (8:24 / mi) +53m 8:08 / mi
ahr:157 max:183 shoes: Ravenna 10.1

In the sunshine! Warmup / 5 x 0.5 @ 7:15 pace with 0.25 recovery / warm down.

Wednesday Nov 13, 2019 #

4 PM

Run 38:00 intensity: (4 @0) + (8 @1) + (22 @2) + (28:10 @3) + (9:00 @4) + (16 @5) 4.04 mi (9:24 / mi) +52m 9:02 / mi
ahr:159 max:176 shoes: Ravenna 10.1

Trot on the trail. Brr.
8 PM

Yoga 25:00 [1]

Tuesday Nov 12, 2019 #

4 PM

Climbing 45:00 [3]

Wasn’t feeling very motivated so Kevin suggested climbing a route of each color. Worked quite well. I even finished a few that I had been working on for a while.

Monday Nov 11, 2019 #

4 PM

Strength 25:00 [3]

5 PM

Bike - Stationary 42:00 [3] 8.72 mi (12.5 mph)
shoes: Cervelo S2

Forgot to start my watch to record HR. 4 x 2 min 'harder' to keep it interesting.

Sunday Nov 10, 2019 #

12 PM

Orienteering 45:58 intensity: (18 @0) + (9:00 @1) + (16:22 @2) + (11:13 @3) + (7:21 @4) + (1:44 @5) 3.4 mi (13:31 / mi) +211m 11:20 / mi
ahr:142 max:180 13c shoes: Speedcross 4 - Purple

WPOC Meet at North Park. My legs had nothing in them on the hills. Beautiful day to be out!
8 PM

Yoga 20:00 [1]

Saturday Nov 9, 2019 #

2 PM

Run 1:42:52 intensity: (53 @1) + (2:20 @2) + (42:14 @3) + (51:25 @4) + (6:00 @5) 8.96 mi (11:29 / mi) +329m 10:18 / mi
ahr:164 max:186 shoes: Speedcross 4 - Aqua

Trot around South Park. Legs were tired. This ended up being farther than I intended, which always seems to happen when we run in the back way.

Thursday Nov 7, 2019 #

4 PM

Run 45:13 intensity: (3 @1) + (18 @2) + (10:00 @3) + (24:43 @4) + (10:09 @5) 5.06 mi (8:56 / mi) +56m 8:38 / mi
ahr:169 max:185 shoes: Ravenna 10.1

Cold and rainy. Hard effort for miles 2/4 (7:29/7:28). Pace was better than expected.
8 PM

Yoga 18:00 [1]

Wednesday Nov 6, 2019 #

4 PM

Climbing 1:00:00 [3]

Top-roping. Finished a few 5.11-.

Tuesday Nov 5, 2019 #

2 PM

Run 38:34 intensity: (20 @0) + (33 @1) + (3:23 @2) + (22:11 @3) + (11:19 @4) + (48 @5) 4.05 mi (9:31 / mi) +45m 9:12 / mi
ahr:156 max:181 shoes: Ravenna 10.1

A bit chilly for shorts. Gloves would’ve been nice too. I think the cold is here to stay.
4 PM

Strength 25:00 [3]

Monday Nov 4, 2019 #

8 PM

Yoga 25:00 [1]

Sunday Nov 3, 2019 #

10 AM

Orienteering race 1:13:57 intensity: (1:35 @0) + (4:10 @1) + (21:54 @2) + (45:22 @3) + (56 @4) 4.99 mi (14:49 / mi) +197m 13:12 / mi
ahr:145 max:167 19c shoes: Speedcross 4 - Purple

Ontario Champs Long - 6.9 km

Not my cleanest run. I was a little too focused on having fun running through the open woods and not enough focused on the map.

1 - Lost 2-3 minutes on the first control. I did not approach with an appropriate amount of caution. I intended to run in through the field and confirm my position using the form line hill before the control. I ended up too far S though and was confused by the form line spur.
8 - Looked like an easy leg so I used the time to plan a route for 9. Completely lost track of where I was and ended up going back to 7 to correct. Silly mistake. Lost another 2-3 minutes here.
15 - Cut through the green and it was thick! Might have been faster to go around through the field?

Awesome weekend of orienteering! Very glad we decided to make the trip.

Run 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Speedcross 4 - Purple

Warm up/down.

Saturday Nov 2, 2019 #

Event: Ontario Orienteering Championships
 
10 AM

Orienteering race 35:08 intensity: (18 @0) + (2:53 @1) + (15:25 @2) + (16:32 @3) 2.73 mi (12:52 / mi) +72m 11:54 / mi
ahr:139 max:159 17c shoes: Falcons 1

Ontario Champs Middle - 3.7 km

Really fun course. I had a pretty clean run with a couple of questionable route choices.

2 - Intended to head SW to intersect the intermittent trail, but I ended up going more W after the first pond. Some hesitation as I figured out what I had done.
9 - Went slightly right and took the trail around. Saw Kevin as I passed the start triangle. Maybe faster to just go straight?
13 - Ran through the fields instead of going straight. Again, not sure if that was the best route choice.

Run 10:00 [2] 0.8 mi (12:30 / mi)
shoes: Falcons 1

Warm up/down.
3 PM

Orienteering race 19:35 intensity: (29 @0) + (9 @1) + (7:56 @2) + (11:01 @3) 2.19 mi (8:57 / mi) +26m 8:37 / mi
ahr:141 max:158 14c shoes: Speedcross 4 - Aqua

Ontario Champs Sprint - 2.9 km (30 m)

It's been so long since I've done a sprint. I wasn't expecting it to go that well, but I actually had a lot of fun and no big mistakes.

1 - The man at the start said we did not have to go to the start triangle which I found rather confusing. I ran there anyway and then realized that it would have been faster to not...
7 - Poor route choice. I didn't even see the trail that went right to the control so I went around right and then had to backtrack slightly.
9 - I didn't want to run back through the start so I cut through the field by the start triangle. It wasn't that bad to run through.
10 - Small mistake. Took the trail around the pond, but then I missed the turn off I wanted and had to backtrack to the control. Should have just cut through the woods.
12 - Paused to read the map after 11. There was a lot going on in that area.

Run 10:00 [2] 0.8 mi (12:30 / mi)
shoes: Speedcross 4 - Aqua

Warm up/down.

Friday Nov 1, 2019 #

7 AM

Bike - Mountain 48:47 intensity: (14:17 @0) + (25:56 @1) + (6:37 @2) + (1:57 @3) 5.07 mi (6.2 mph) +128m
ahr:115 max:158 9c shoes: Trek Superfly

Birthday bike-o on the map Kevin has been making :)
C • Birthday bike O? 2

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