Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending May 31, 2018:

activity	#	time	miles		km		+m
Orienteering	7	6:40:57	27.26	(14:43)	43.87	(9:08)	1710	96c
Run	11	5:49:44	32.05	(10:55)	51.59	(6:47)	914
Bike - Road	3	4:11:10	62.57	(14.9/h)	100.7	(24.1/h)	483
Climbing	3	2:15:00
Bike - Stationary	2	1:53:15	26.11	(13.8/h)	42.02	(22.3/h)
Bike	1	1:28:41	20.59	(13.9/h)	33.14	(22.4/h)	418
Strength	4	50:00
Total	31	23:08:47	168.59		271.32		3525	96c
[1-5]	31	23:08:46

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Thursday May 31, 2018 #

4 PM

Run 47:30 [3] 4.15 mi (11:27 / mi) +101m 10:38 / mi
shoes: Salomon Speed Cross 4

It was so humid. And the trails were really muddy. Going to take it slow until I can't feel my leg at all and then start building back up the speed.

Wednesday May 30, 2018 #

8 PM

Note

Trotted around South Park to assess how my quad felt running without taking ibuprofen beforehand. It was tight, but the sharp pain is gone! I think it’s finally on the mend.

C • Yay! 3

9 PM

Strength 5:00 [3]

Core

Monday May 28, 2018 #

7 AM

Run 12:00 [3] 1.0 mi (12:00 / mi)

Warmup/down.

8 AM

Orienteering race 1:40:57 [5] 7.27 mi (13:53 / mi) +589m 11:06 / mi
18c shoes: Speedcross 4 - Black

Westchester Long - Red - 9.3 km (370 m)

Quite happy with this race. I had a number of small errors attacking/exiting controls, but nothing major. After the middle, I made sure to start off easy and I was clean to 1! Overran 3 slightly. Hit the stream, turned around and saw the flag. Drifted a little N on the way to 8. Some hesitation approaching 9. Poor route to 11. I wanted to take the rocky ground through the green, but I missed it and crossed through just after. It was pretty slow. I should have just continued on to the trail. Biggest error was leaving 13. Tori caught me here and I just started running without reading the map. I meant to take the W option, but got drawn toward the road, and then got confused by fences as I was relocating. Once I found myself, the rest of that leg went pretty well.

Physically I felt really good. I had a lot of energy compared to the middle and I felt like I was moving well through the woods while maintaining map contact. Quite relieved that my leg held up so well this weekend. Apparently I just needed to go run around in the woods for a while to make it feel better.

Overall, I thought this was a great course. The terrain was fantastic, and there was a nice variety of leg lengths as well as interesting route choices.

Red Long - Splits

Sunday May 27, 2018 #

11 AM

Run 6:00 [3] 0.5 mi (12:00 / mi)

Warmup.

12 PM

Orienteering race 42:06 [4] 3.14 mi (13:25 / mi) +176m 11:25 / mi
16c shoes: Salomon Speed Cross 4

Westchester Club Relay - Leg 2 - 4.5 km (180 m)

Kevin and I didn't have a full team, so we picked up Peter Z. He ran first and came in with the top group. It was a lot of fun going back and forth with so many other runners in the woods! I saw a lot of individual runners the first half and then was with a pack for the second half. Ran right by 4. Hit the trail and turned around. I also got distracted running through the spectator chute and took a very roundabout route to 9. Took it easy to save my legs for the long, but it would have been so fun to race! Great event.

Saturday May 26, 2018 #

11 AM

Orienteering race 54:03 [5] 3.58 mi (15:06 / mi) +312m 11:53 / mi
16c shoes: Speedcross 4 - Black

Westchester Middle - Red - 4.4 km (220 m)

I enjoyed this course. The terrain was a lot of fun. Made a sizable (~3 min) mistake on 1. Went out too fast and got confused about the knolls. I was able to put it out of my mind though and the rest of the race went quite well navigationally. A lot of hesitation to 9, not sure why. And then I just ran out of energy after 13. I should've stopped for water.

WOC TT - Middle Red - Splits

Friday May 25, 2018 #

Event: Westchester County Challenge

2 PM

Orienteering race 20:04 [4] 2.29 mi (8:46 / mi) +4m 8:43 / mi
18c shoes: Ravenna 8

Team Trials Sprint - Red - 3.3 km (40 m)

Goal was to avoid further injury to my leg while not running too slowly. It was a success in that sense. My navigation was decent - it's been ages since I ran a sprint and everything just seemed to come up so fast! Took me a long time to figure out where I was at the start. Poor route choice to 7. And one mistake on 12. I started running NW instead of NE after the end of the building.

4 PM

Orienteering 47:26 [2] 2.1 mi (22:35 / mi) +249m 16:30 / mi
8c shoes: Speedcross 4 - Black

Part of the training course at Ward Pound Ridge. Beautiful weather to be out in the woods!

Wednesday May 23, 2018 #

6 PM

Bike - Road 1:22:30 [3] 18.82 mi (13.7 mph) +175m
shoes: Cervelo S2

Beautiful evening for a spin. Explored the other direction from the parking lot. It was nice once we made it through town.

Tuesday May 22, 2018 #

8 PM

Strength 15:00 [3]

Rock rings and core.

Monday May 21, 2018 #

6 PM

Bike - Road 53:49 [3] 13.75 mi (15.3 mph) +109m
shoes: Cervelo S2

Quick bike from McKeesport.

Sunday May 20, 2018 #

10 AM

Climbing 45:00 [3]

3 PM

Orienteering 57:50 [2] 3.26 mi (17:45 / mi) +122m 15:54 / mi
shoes: Speedcross 4 - Black

Kevin put together an o course at Mingo, attempting to avoid green as much as possible. However, the map did not represent how green it actually was... On the second control I had to resort to crawling to make it through an area marked as light green. Found a few more controls after that, but bailed early due to the absurd vegetation. Note for the future: Do not orienteer at Mingo in the summer - or maybe ever. Good training for Nitrogaine ;)

C • hahahaha 3

Saturday May 19, 2018 #

8 AM

Run 1:09:07 [3] 6.22 mi (11:07 / mi) +262m 9:50 / mi
shoes: Speedcross 4 - Black

Trail run at South Park while Kevin ran his 5k. Should have waited longer after eating breakfast. I still don't quite have full range of motion back in my left leg. Running is mostly pain free, but it feels so much more difficult than it should. Fingers crossed it feels better for next weekend.

Thursday May 17, 2018 #

4 PM

Run 30:21 [3] 3.22 mi (9:25 / mi) +46m 9:01 / mi
shoes: Ravenna 8

Squeezed in between work and looking at houses. Wanted to go longer, but I didn't have the time.

Wednesday May 16, 2018 #

8 PM

Bike - Stationary 52:38 12.37 mi (14.1 mph)
ahr:148 max:167

4x2x2
Can't wait until we live close to the trail!

Tuesday May 15, 2018 #

4 PM

Run 46:35 [3] 4.2 mi (11:06 / mi) +122m 10:10 / mi
shoes: Speedcross 4 - Black

Trail run at South Park. Took it easy. The pain in my quad has subsided to an intermittent dull ache. Woot! Running doesn't feel smooth yet, but at least I can start running again without fear of injuring it further. I don't really understand how I pulled a muscle (or whatever I did) so badly and never felt when it happened. But at least it's finally getting better!

Sunday May 13, 2018 #

3 PM

Bike - Road 1:54:51 [3] 30.01 mi (15.7 mph) +199m
shoes: Cervelo S2

Weather forecast changed from rain to partly cloudy for the afternoon, so we decided to go for a ride. It was pretty grey by the time we turned around and it started to rain shortly after. It was still warm, so I didn't really mind. Seems like we are always road biking in the rain. About 6 miles from the car Kevin hit something (maybe the plastic base of one those reflective trail divider things?) and went down. Skinned a knee and elbow/arm, road rash along one side. After a few minutes he said he was good to continue and on we went, taking it slow on all the bridges with potentially slippery sections.

Saturday May 12, 2018 #

10 AM

Climbing 45:00 [3]

Lots of new routes to try. Finished a few new V3-5 and made decent progress on a couple V4-6.

Friday May 11, 2018 #

4 PM

Run 32:09 [3] 2.26 mi (14:14 / mi) +183m 11:22 / mi
shoes: Speedcross 4 - Black

Hill repeats at South Park. Ran up, walked down.

Thursday May 10, 2018 #

5 PM

Bike 1:28:41 [3] 20.59 mi (13.9 mph) +418m
shoes: Cervelo S2

Beautiful evening!

Wednesday May 9, 2018 #

3 PM

Climbing 45:00 [3]

The pull-ups I have been doing are helping my climbing. Finished a couple new V4-6, one on an overhang.

7 PM

Note

Hiked up/down the buffalo hill x3.

Tuesday May 8, 2018 #

5 PM

Bike - Stationary 1:00:37 13.74 mi (13.6 mph)
ahr:133 max:151

6x5

Monday May 7, 2018 #

3 PM

Run 39:00 [3] 4.01 mi (9:43 / mi) +50m 9:21 / mi
shoes: Ravenna 8

Easy run along the trail.

Sunday May 6, 2018 #

8 PM

Strength 15:00 [3]

Rock rings and core.

Saturday May 5, 2018 #

Event: ROC - Western New York Championship

9 AM

Run 12:00 [2] 1.0 mi (12:00 / mi)
shoes: Salomon Speed Cross 4

Warmup.

10 AM

Orienteering race 1:18:31 [4] 5.62 mi (13:58 / mi) +258m 12:14 / mi
20c shoes: Salomon Speed Cross 4

I somehow pulled a muscle in my thigh last weekend. It already feels a lot better, but it's not back to full strength, so I kept it at a trot today. On the upside, I was moving within my navigational abilities, so only had one small error - overshot 5. I thought I would recognize the cliff, but it all looked like an earth bank. Planning to take a few more days easy and then ramp back up to regular training.

C • cliff 2

Red - Splits

Thursday May 3, 2018 #

9 PM

Strength 15:00 [3]

Core and rock rings.

Wednesday May 2, 2018 #

4 PM

Run 16:07 [3] 1.48 mi (10:53 / mi) +75m 9:24 / mi
shoes: Salomon Speed Cross 4

Part of a trail run at South Park. Leg was unhappy, so ended it early. Weather was beautiful!

Tuesday May 1, 2018 #

3 PM

Run 38:55 [3] 4.01 mi (9:42 / mi) +75m 9:10 / mi
shoes: Ravenna 8

Easy run along the trail. Looks like the weather is finally going to stay warm :)

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