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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 30 days ending Jun 30, 2021:

activity # timemileskm+m
  Run17 12:41:15 67.38(11:18) 108.44(7:01) 1938
  Orienteering7 8:32:30 26.79(19:08) 43.12(11:53) 1690119c
  Bike - Stationary 4 3:37:34 47.07(13.0/h) 75.75(20.9/h)
  Bike - Mountain 2 1:45:31 19.39(11.0/h) 31.21(17.7/h) 287
  Strength3 1:04:00
  Total31 27:40:50 160.63 258.51 3915119c
  [1-5]31 27:38:21

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Wednesday Jun 30, 2021 #

9 PM

Run 17:13 intensity: (26 @1) + (4:23 @2) + (11:22 @3) + (1:02 @4) 1.57 mi (10:58 / mi) +18m 10:35 / mi
ahr:151 max:172 shoes: Ravenna 11

Made it to Czechia! Short jog as the sun was setting.

Had some flight delays and ended up arriving late. None of our luggage made it... Travel struggles seem to be a trend when I travel to WOC.

Monday Jun 28, 2021 #

4 PM

Bike - Stationary 50:03 intensity: (49:53 @1) + (10 @2) 10.76 mi (12.9 mph)
ahr:112 max:128

Sunday Jun 27, 2021 #

3 PM

Run 1:36:58 intensity: (51 @1) + (5:45 @2) + (1:04:22 @3) + (25:58 @4) + (2 @5) 7.34 mi (13:13 / mi) +429m 11:11 / mi
ahr:157 max:175 shoes: Speedcross - Black

Another loop around Mingo. Today it was near 90 and felt soo hot. First mile was uphill and the trail wasn’t mowed so it was an adventure right from the start. Trails were pretty overgrown for the first few miles - not a route I would repeat in the summer. Kept the pace easy and just enjoyed being outside. Legs had good energy on the hills. Ran out of water after an hour or so, but happened across a water fountain on the main trail. Win! The water was even cold.

Saturday Jun 26, 2021 #

3 PM

Run 1:12:45 intensity: (1:28 @1) + (13:21 @2) + (42:12 @3) + (13:54 @4) + (1:50 @5) 5.8 mi (12:33 / mi) +237m 11:08 / mi
ahr:154 max:178 shoes: Speedcross 4 - LBlue

Loop around Mingo. It was in the low 80s, but it didn’t feel that hot in the woods. Note to future self: there is a stream crossing on this route that results in wet feet.

Friday Jun 25, 2021 #

6 PM

Bike - Mountain 40:30 intensity: (51 @0) + (35:32 @1) + (3:14 @2) + (53 @3) 7.23 mi (10.7 mph) +144m
ahr:113 max:147

Thursday Jun 24, 2021 #

4 PM

Run 25:46 intensity: (8:40 @1) + (17:06 @2) 2.03 mi (12:42 / mi) +51m 11:46 / mi
ahr:127 max:142 shoes: Ravenna 11

Very easy trot. Beautiful day.
5 PM

Strength 24:00 [3]

Wednesday Jun 23, 2021 #

4 PM

Run 55:32 intensity: (55 @1) + (21:39 @2) + (18:38 @3) + (9:01 @4) + (5:19 @5) 4.36 mi (12:44 / mi) +288m 10:34 / mi
ahr:151 max:181 shoes: Inov8 - Blue

Hill repeats at South Park. 5 x 1 hard / 2 keep HR up / 3 easy on the buffalo hill. Felt pretty good.

Tuesday Jun 22, 2021 #

4 PM

Run 1:00:50 intensity: (1:54 @1) + (45:23 @2) + (13:33 @3) 5.82 mi (10:27 / mi) +101m 9:55 / mi
ahr:138 max:154 shoes: Ravenna 11

Trot on the Montour. Very pleasant evening.
7 PM

Strength 20:00 [3]

Monday Jun 21, 2021 #

4 PM

Bike - Stationary 1:02:31 intensity: (45:32 @1) + (16:59 @2) 13.63 mi (13.1 mph)
ahr:121 max:139

Biked inside (again) to avoid the thunderstorms.

Sunday Jun 20, 2021 #

11 AM

Orienteering 1:36:42 intensity: (21 @0) + (1:30 @1) + (5:50 @2) + (51:09 @3) + (33:19 @4) + (4:33 @5) 6.08 mi (15:54 / mi) +224m 14:16 / mi
ahr:159 max:183 22c shoes: Falcons 1

I wanted to get in some orienteering, but hadn't made any plans in advance. Kevin saw that Buffalo had a solo event so we decided to make a (very long) detour on our way home. It was worth the drive. Only had access to a black and white printer so that added some challenge to the navigation.

Ran the long course (5.3 km) first. Lots of hesitation to 1, overshot 4, and drifted way E on 12. Followed that with the short course (4.0 km). Much cleaner. Some of the controls were shared, but all of the legs were different. 6x30s fast where I could on the second course. Lots of fun.

Saturday Jun 19, 2021 #

9 AM

Run 1:00:00 intensity: (21 @1) + (16:32 @2) + (43:07 @3) 5.73 mi (10:28 / mi) +62m 10:08 / mi
ahr:144 max:161 shoes: Ravenna 11

Drove over to Mayville and ran on the rail trail. A mix of gravel and grass.

Friday Jun 18, 2021 #

4 PM

Run 47:43 intensity: (8 @1) + (6:38 @2) + (34:17 @3) + (6:40 @4) 3.72 mi (12:50 / mi) +150m 11:24 / mi
ahr:152 max:171 shoes: Speedcross - Black

Stopped at Moraine on our way north. Tried out a new trail and it was quite overgrown. And up a big hill. I should have worn o pants!

Thursday Jun 17, 2021 #

5 PM

Bike - Stationary 45:00 intensity: (44:57 @1) + (3 @2) 9.46 mi (12.6 mph)
ahr:112 max:126

Wednesday Jun 16, 2021 #

4 PM

Run 54:04 intensity: (3:47 @1) + (20:17 @2) + (13:13 @3) + (11:39 @4) + (5:08 @5) 4.74 mi (11:24 / mi) +219m 9:58 / mi
ahr:150 max:178 shoes: Speedcross 4 - LBlue

Hills at South Park. 4/3/2/2/3/4 with 2 rest in between. This hill was steeper than the one I've been using, but not quite long enough. Great running weather.

Tuesday Jun 15, 2021 #

4 PM

Run 46:01 intensity: (1:46 @1) + (24:04 @2) + (20:11 @3) 4.42 mi (10:25 / mi) +76m 9:53 / mi
ahr:141 max:151 shoes: Ravenna 11

Easy run on the Montour.

Sunday Jun 13, 2021 #

5 PM

Bike - Mountain 1:05:01 intensity: (1:17 @0) + (38:14 @1) + (17:27 @2) + (5:07 @3) + (2:56 @4) 12.16 mi (11.2 mph) +143m
ahr:124 max:171 shoes: Trek Superfly

Crewed Kevin at the LHHT 50k today. He did great!! It is definitely more stressful to be a crew person than a runner. It went pretty well - I made it to all of the aid stations on time with the right food/gear. Just one excursion on some dirt roads in a state forest when my directions were somewhat unclear.

Biked from our campsite down to the GAP. And back up. That was a hill. Rode the whole way up so calling it a win.

Saturday Jun 12, 2021 #

7 AM

Run 11:41 intensity: (31 @1) + (3:15 @2) + (6:52 @3) + (1:03 @4) 1.27 mi (9:12 / mi) +14m 8:54 / mi
ahr:150 max:172 shoes: Ravenna 11

Warmup.

Run 22:51 intensity: (6 @3) + (6:21 @4) + (16:24 @5) 3.1 mi (7:22 / mi) +10m 7:18 / mi
ahr:182 max:193 shoes: Ravenna 11

Local 5k. Small turn out so not many people around for the second half. Felt pretty good.

Run 11:31 intensity: (19 @1) + (1:50 @2) + (9:22 @3) 1.09 mi (10:34 / mi) +1m 10:32 / mi
ahr:147 max:160 shoes: Ravenna 11

Cool down.

Friday Jun 11, 2021 #

5 PM

Run 25:30 intensity: (1:03 @1) + (2:22 @2) + (21:47 @3) + (18 @4) 2.47 mi (10:19 / mi) +31m 9:57 / mi
ahr:147 max:168 shoes: Ravenna 11

Short run with some strides.

Thursday Jun 10, 2021 #

5 PM

Bike - Stationary 1:00:00 intensity: (57:55 @1) + (2:05 @2) 13.22 mi (13.2 mph)
ahr:118 max:130

Inside to avoid the thunderstorms.

Wednesday Jun 9, 2021 #

6 PM

Run 42:00 intensity: (3:22 @1) + (5:31 @2) + (24:37 @3) + (6:15 @4) + (2:15 @5) 3.49 mi (12:02 / mi) +131m 10:47 / mi
ahr:153 max:178 shoes: Speedcross 4 - LBlue

Easy trail run at Boyce Mayview. It was both sunny and raining the entire time. No rainbows though.

Tuesday Jun 8, 2021 #

7 PM

Run 43:35 intensity: (1:04 @1) + (5:05 @2) + (32:50 @3) + (4:36 @4) 4.33 mi (10:04 / mi) +42m 9:46 / mi
ahr:151 max:171 shoes: Ravenna 11

Waited a bit to avoid the direct sun. Still so humid. 4x90s fast.

Monday Jun 7, 2021 #

5 PM

Strength 20:00 [3]

Sunday Jun 6, 2021 #

5 PM

Run 50:10 intensity: (2:43 @1) + (38:07 @2) + (9:20 @3) 4.7 mi (10:40 / mi) +49m 10:20 / mi
ahr:138 max:151 shoes: Ravenna 11

On the Montour. Hot.

Friday Jun 4, 2021 #

9 AM

Orienteering 1:58:28 intensity: (46 @1) + (3:22 @2) + (1:12:15 @3) + (40:50 @4) + (1:15 @5) 6.84 mi (17:19 / mi) +447m 14:24 / mi
ahr:160 max:177 34c shoes: Falcons 1

Runnable woods!! And o range was spot on. This was fun. Good way to end the week. Long course with two power stages at Blue Mountain Reservation. My navigation was pretty clean, just a few small mistakes on the power stages when I pushed too hard and lost map contact. Not sure I always chose the best routes, but my execution was solid. Legs didn't have much in them on the uphills...although I'd say I felt decent considering how much orienteering I've done in the past few days.

Thursday Jun 3, 2021 #

9 AM

Orienteering 56:24 intensity: (9:55 @1) + (18:00 @2) + (28:04 @3) + (25 @4) 2.53 mi (22:17 / mi) +221m 17:32 / mi
ahr:141 max:166 10c shoes: Falcons 1

Memory-o. It was raining and we weren’t feeling super motivated so Kevin and I decided to do this one together and alternate navigating. I did odds and he did evens. Woods were nice through 4 and then on the way to 5 it got so green. At 7 we bailed to 16 because the laurel looked terrible. Navigation went well - I need to work on the transition from macro to micro navigation.
3 PM

Run 9:27 intensity: (4:46 @1) + (4:41 @2) 0.8 mi (11:49 / mi)
ahr:123 max:133 shoes: Speedcross 4 - LBlue

To the start.

Orienteering 1:11:38 intensity: (12:36 @1) + (19:31 @2) + (35:34 @3) + (3:57 @4) 2.47 mi (29:00 / mi) +251m 22:02 / mi
ahr:143 max:172 12c shoes: Speedcross 4 - LBlue

Relay. This was brutal. It was runnable to 1 and from 12 to the finish. And when I went way the wrong way exiting 9, which was nice until I realized I was going the wrong way. I had a hard time interpreting the map, and wasn’t that focused after realizing how not fun the terrain was, so made quite a few mistakes. Saw some big snakes near 7.

Wednesday Jun 2, 2021 #

9 AM

Orienteering 59:00 intensity: (2:32 @1) + (14:31 @2) + (39:18 @3) + (2:39 @4) 2.88 mi (20:29 / mi) +185m 17:05 / mi
ahr:149 max:167 10c shoes: Speedcross 4 - LBlue

Jackie Jones Mountain. So much blueberry and laurel. O range was a bit off, but it was close enough to be confirmation I was at the right feature. Drifted a little S on the way to 3, but otherwise it went well through 8. Passed Kevin between 4 and 5. Got way off my bearing on the way to 9, looked at the time and realized I should head back anyway, so bailed and headed toward 15. Not an area in Harriman I would need to run at again.
3 PM

Run 7:38 intensity: (3:23 @2) + (4:15 @3) 0.6 mi (12:43 / mi) +28m 11:07 / mi
ahr:145 max:158 shoes: Ravenna 11

To the start.

Orienteering 51:02 intensity: (2:12 @1) + (2:12 @2) + (21:46 @3) + (21:24 @4) + (3:28 @5) 2.72 mi (18:46 / mi) +154m 15:57 / mi
ahr:160 max:181 18c shoes: Ravenna 11

Rerun of the 2010 TT Middle. The course was great, my navigation was quite terrible. I didn’t start o range correctly, because I got to 1 and it said 85m...which didn’t make a whole lot of sense but I spent some time relocating. Finally realized it had punched 1 and I didn’t notice. Frustrating start to the training. Then I wasn’t very focused and had mistakes on 6-8. Took a moment to take a deep breath and refocus. Then the rest of the course went well. Only one bobble on 15. Felt good physically.

Tuesday Jun 1, 2021 #

5 PM

Orienteering 59:16 intensity: (19 @1) + (6:34 @2) + (36:41 @3) + (15:40 @4) + (2 @5) 3.27 mi (18:07 / mi) +208m 15:08 / mi
ahr:156 max:175 13c shoes: Speedcross 4 - LBlue

Winter series course. Easy pace focusing on simplification. Small mistake on 2 when I was too high and 7 when I didn’t see the trail I was expecting and started second guessing my location. Fun terrain!

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