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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Run19 27:44:22 149.23(11:09) 240.16(6:56) 4078
  Bike - Stationary 6 4:20:42 59.08(13.6/h) 95.08(21.9/h)
  Yoga9 3:39:00
  Strength4 42:00
  Orienteering1 41:01 2.09(19:38) 3.36(12:12) 18212c
  Total33 37:07:05 210.4 338.61 426012c
  [1-5]33 36:58:48

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Thursday Apr 30, 2020 #

9 AM

Bike - Stationary 30:30 intensity: (43 @0) + (11:34 @1) + (18:13 @2) 6.98 mi (13.7 mph)
ahr:124 max:142

Yoga 30:00 [1]

Wednesday Apr 29, 2020 #

9 AM

Bike - Stationary 45:01 intensity: (41 @0) + (12:38 @1) + (30:48 @2) + (54 @3) 10.31 mi (13.7 mph)
ahr:127 max:148

Easy spin.

Strength 8:00 [3]

Tuesday Apr 28, 2020 #

6 AM

Run 1:00:28 intensity: (8 @1) + (1:32 @2) + (27:00 @3) + (29:26 @4) + (2:22 @5) 6.2 mi (9:45 / mi) +60m 9:28 / mi
ahr:164 max:179 shoes: Ravenna 10.2

Trot on the trail. Rainy. R hip is tight.

Sunday Apr 26, 2020 #

1 PM

Run 31:50 intensity: (33 @1) + (2:47 @2) + (27:06 @3) + (1:24 @4) 3.1 mi (10:16 / mi) +24m 10:02 / mi
ahr:154 max:170 shoes: Ravenna 10.2

Short, easy run on the Montour. In the rain.

Saturday Apr 25, 2020 #

6 AM

Run 5:16:50 intensity: (33 @1) + (9:12 @2) + (2:28:45 @3) + (2:13:46 @4) + (24:34 @5) 26.22 mi (12:05 / mi) +872m 10:57 / mi
ahr:163 max:190 shoes: Speedcross 4 - Navy

Final set of long runs! Got an email last week that my ultra has been postponed to the fall - not surprising. I've already done the bulk of the training, the trail is close to home, and I am more interested in running the Laurel Highlands Trail than racing, so I'm still going to run the trail in June - solo, with Kevin as my crew. We'll see what happens this fall. I'd rather use all this fitness at rogaines...

Today we explored another section of the NCT. It was a beautiful day for a run! Started out in the low-30's, but it was sunny all morning and in the low-60's by the time I finished. Kevin didn't want to run the full distance, so we parked in the middle and he did the first half with me. It was a really nice section of trail. Would definitely run again. The section to the OH border was also very enjoyable. The rest was not so great. There was a decent stretch on a road (boring, but fast!) and then a straight section on an old rail bed. Kevin ran out to finish the last few miles with me. Nice surprise to see his smiling face :) Seemed like a flat run although it still had a decent amount of climb. Felt pretty good.
C • SGL 285 3

Friday Apr 24, 2020 #

10 AM

Bike - Stationary 45:05 intensity: (2:37 @0) + (22:32 @1) + (17:45 @2) + (2:09 @3) + (2 @4) 10.0 mi (13.3 mph)
ahr:120 max:166

Thursday Apr 23, 2020 #

5 AM

Yoga 22:00 [1]

10 AM

Run 37:30 intensity: (12 @1) + (3:07 @2) + (13:47 @3) + (11:24 @4) + (9:00 @5) 4.0 mi (9:23 / mi) +48m 9:02 / mi
ahr:163 max:185 shoes: Ravenna 10.2

Brought along a map exercise and matched puzzle pieces.

Wednesday Apr 22, 2020 #

8 AM

Run 52:40 intensity: (3:04 @2) + (44:46 @3) + (4:50 @4) 6.11 mi (8:37 / mi) +64m 8:21 / mi
ahr:156 max:172 shoes: Ravenna 10.2

Cold morning! I am really looking forward to warmer weather. 5 x 3/3. Harder efforts at 7:10 ish pace, easy between.

Tuesday Apr 21, 2020 #

6 AM

Yoga 20:00 [1]

10 AM

Run 46:58 intensity: (7 @1) + (2:15 @2) + (43:11 @3) + (1:25 @4) 5.1 mi (9:13 / mi) +56m 8:54 / mi
ahr:154 max:173 shoes: Ravenna 10.2

Nice morning for a trot on the trail. Sunny with a cold wind. Legs feeling good.

Sunday Apr 19, 2020 #

9 AM

Run 13:43 intensity: (23 @1) + (1:57 @2) + (8:42 @3) + (2:41 @4) 1.4 mi (9:48 / mi)
ahr:152 max:173 shoes: Speedcross 4 - Aqua

Warmup.

Orienteering 15:07 intensity: (3:30 @1) + (2:44 @2) + (8:36 @3) + (17 @4) 0.66 mi (22:54 / mi) +82m 16:31 / mi
ahr:141 max:167 shoes: Speedcross 4 - Aqua

All the thorns.

Orienteering 25:54 intensity: (11 @0) + (5:37 @1) + (11:21 @2) + (8:45 @3) 1.43 mi (18:07 / mi) +100m 14:54 / mi
ahr:135 max:158 12c shoes: Speedcross 4 - Aqua

About once a year we decide to try orienteering at Mingo. And every time we say we should never go back. The map is just not good and there are thorn bushes everywhere. It was nice to be out in the woods with a map, but I have had my annual reminder of why we tend to avoid this park.
C • Camp 2

Run 17:19 intensity: (4 @0) + (18 @1) + (3:49 @2) + (8:45 @3) + (3:21 @4) + (1:02 @5) 1.32 mi (13:07 / mi) +75m 11:09 / mi
ahr:153 max:186 shoes: Speedcross 4 - Aqua

Part bushwhacking, part trail running back to the car.
7 PM

Yoga 20:00 [1]

Saturday Apr 18, 2020 #

6 AM

Run 49:30 intensity: (17 @1) + (2:57 @2) + (45:26 @3) + (50 @4) 5.09 mi (9:43 / mi) +55m 9:25 / mi
ahr:153 max:169 shoes: Ravenna 10.2

Trot on the trail. Legs didn't have any oomph this morning.

Friday Apr 17, 2020 #

9 AM

Bike - Stationary 45:02 intensity: (29 @0) + (15:43 @1) + (19:47 @2) + (8:53 @3) + (10 @4) 10.37 mi (13.8 mph)
ahr:130 max:167

Easy spin on the trainer.

Strength 10:00 [3]

Thursday Apr 16, 2020 #

6 AM

Yoga 15:00 [1]

3 PM

Run 5:20 intensity: (36 @1) + (3:27 @2) + (1:17 @3) 0.5 mi (10:40 / mi) +23m 9:19 / mi
ahr:136 max:150 shoes: Speedcross 4 - Navy

Warmup.

Run 35:42 intensity: (1:50 @2) + (10:44 @3) + (18:03 @4) + (5:05 @5) 3.87 mi (9:14 / mi) +139m 8:18 / mi
ahr:164 max:183 shoes: Speedcross 4 - Navy

Trail time trial at South Park. There's a 'flat' loop that Kevin has been trying to convince me to use as a time trial course for a long time. I finally decided it was a good idea (probably should've listened to him earlier). Started by the stream and took all the shortest options. We were faster than I was expecting! It's fun to go fast sometimes. We did start off a little too fast and I was hurting by the end. We'll see if we can get the pace down below 9. Seems doable. Trails were in great shape today, just a couple wet spots.
C • TT 2

Wednesday Apr 15, 2020 #

6 AM

Run 38:15 intensity: (19 @1) + (2:15 @2) + (33:41 @3) + (2:00 @4) 4.06 mi (9:25 / mi) +53m 9:03 / mi
ahr:155 max:173 shoes: Ravenna 10.2

Even colder this morning. At least it was sunny. Legs feeling pretty good.

Tuesday Apr 14, 2020 #

6 AM

Run 39:27 intensity: (11 @1) + (14 @2) + (35:47 @3) + (3:15 @4) 4.02 mi (9:49 / mi) +52m 9:26 / mi
ahr:157 max:173 shoes: Ravenna 10.2

Chilly, but a beautiful morning to be out!
6 PM

Yoga 30:00 [1]

Sunday Apr 12, 2020 #

6 AM

Run 5:33:32 intensity: (5:27 @1) + (16:49 @2) + (2:47:01 @3) + (2:11:33 @4) + (12:42 @5) 23.93 mi (13:56 / mi) +1275m 11:57 / mi
ahr:161 max:189 shoes: Speedcross 4 - Navy

Out and back on the North Country Trail through Moraine SP. Nice trail, very well maintained. There were even bridges across all the streams! We saw a smattering of people throughout. Distance travelled was somewhere between 23.9 (Kevin's watch) and 26.2 (reported trail mileage). Legs were beat for the last quarter-ish. I feel better about that after seeing the elevation gain. It didn't seem like we climbed that many hills... Looking forward to a rest week.

Saturday Apr 11, 2020 #

7 AM

Run 48:53 intensity: (8 @1) + (1:33 @2) + (34:16 @3) + (11:02 @4) + (1:54 @5) 5.01 mi (9:45 / mi) +52m 9:27 / mi
ahr:159 max:180 shoes: Ravenna 10.2

From the Stewart parking lot. Brought along a map exercise.

Thursday Apr 9, 2020 #

6 AM

Run 58:57 intensity: (8 @1) + (23 @2) + (41:35 @3) + (16:51 @4) 6.19 mi (9:31 / mi) +62m 9:14 / mi
ahr:163 max:171 shoes: Ravenna 10.2

Walked outside wearing a sweatshirt, but then realized it was raining lightly. There wasn’t any rain in the forecast... Went back in and swapped for my rain coat which was a good choice because it continued raining the whole time I was running. Still a nice morning to be out on the trail.
6 PM

Yoga 30:00 [1]

Wednesday Apr 8, 2020 #

6 AM

Bike - Stationary 45:00 intensity: (1:23 @0) + (13:22 @1) + (27:04 @2) + (3:11 @3) 9.98 mi (13.3 mph)
ahr:125 max:150

Strength 10:00 [3]

Tuesday Apr 7, 2020 #

5 AM

Yoga 35:00 [1]

6 AM

Run 49:53 intensity: (2 @1) + (26 @2) + (39:07 @3) + (10:18 @4) 5.08 mi (9:49 / mi) +53m 9:31 / mi
ahr:162 max:174 shoes: Ravenna 10.2

Trot on the trail. Listened to the birds chirping and watched the sun rise.

Sunday Apr 5, 2020 #

7 AM

Run 1:18:48 intensity: (5 @1) + (24 @2) + (18:33 @3) + (34:42 @4) + (25:04 @5) 8.01 mi (9:50 / mi) +72m 9:34 / mi
ahr:170 max:189 shoes: Ravenna 10.2

Run on the Montour from the bike shop parking lot. Trail was pretty quiet. We started to see more people the last mile, so I think if we got out a bit earlier we would just about have the trail to ourselves. Legs felt decent. Started to run out of steam the last mile.

Saturday Apr 4, 2020 #

6 AM

Run 4:05:26 intensity: (8:07 @1) + (11:39 @2) + (2:05:40 @3) + (1:26:18 @4) + (13:42 @5) 18.78 mi (13:04 / mi) +923m 11:20 / mi
ahr:160 max:185 shoes: Speedcross 4 - Navy

Exploring Ohiopyle State Park. We ran down a big hill, and then up a big hill, and then we ran some more. A good morning. Especially because we saw 0 other people! The trail up to Pressley Ridge was very faint and had a lot of downed trees. We did successfully follow it all the way up to the ridge (with one backtrack). It would be difficult to find from the top. Our distance estimates were off, so we decided to cut off a loop toward the end. To make up for it Kevin decided we should run up Sugarloaf Knob, but then there wasn't a trail back down the way we wanted to go so we bushwhacked. Not quite orienteering, but at least we got to run off trail for a bit! The woods were pretty nice.

Friday Apr 3, 2020 #

Event: Flying Pig XXIV / 2020 USA Nationals - POSTPONED
 
9 AM

Bike - Stationary 50:04 intensity: (2:09 @0) + (20:06 @1) + (24:18 @2) + (3:31 @3) 11.43 mi (13.7 mph)
ahr:123 max:154

Easy spin.

Thursday Apr 2, 2020 #

5 AM

Yoga 17:00 [1]

4 PM

Run 54:04 intensity: (48 @1) + (5:31 @2) + (20:13 @3) + (20:52 @4) + (6:40 @5) 6.19 mi (8:44 / mi) +68m 8:27 / mi
ahr:162 max:185 shoes: Ravenna 10.2

Tempo in the middle, 3 miles @ 8ish pace. Felt good. Hopefully sometime in the not too distant future I'll get to use this fitness... There were so many people on the trail.

Wednesday Apr 1, 2020 #

7 AM

Run 49:17 intensity: (28 @1) + (5:14 @2) + (38:11 @3) + (5:24 @4) 5.05 mi (9:46 / mi) +53m 9:27 / mi
ahr:155 max:174 shoes: Ravenna 10.2

Brought along a map training exercise - checking the direction in the control description. It started raining just after we started, but we were able to finish without the map getting too soggy.

Strength 14:00 [3]

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