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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending May 31, 2019:

activity # timemileskm+m
  Run19 20:02:18 118.03(10:11) 189.94(6:20) 2035
  Orienteering7 7:30:36 23.44(19:13) 37.72(11:57) 105593c
  Bike - Mountain 2 5:05:59 41.58(8.2/h) 66.92(13.1/h) 154
  Kayaking1 1:48:19 5.26(2.9/h) 8.47(4.7/h) 5
  Strength1 30:00
  Climbing1 30:00
  Total28 35:27:12 188.31 303.05 324993c
  [1-5]28 34:52:08

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Friday May 31, 2019 #

12 PM

Bike - Mountain 2:29:59 [2] 18.86 mi (7.5 mph) +87m

Biking around De Hoge Veluwe National Park. Entry fee included access to bikes that you could pick up and drop off anywhere in the park. We walked in a short distance and then hopped on a bike. There were so many bikes! We biked a full loop around the park. It was a mix of barren, sandy wasteland and various types of forest. The forests were flat, but had lots of large knolls. Fun afternoon activity.

Thursday May 30, 2019 #

7 AM

Run 2:29:16 intensity: (31 @0) + (30 @1) + (3:28 @2) + (44:48 @3) + (1:18:30 @4) + (21:29 @5) 14.56 mi (10:15 / mi) +93m 10:03 / mi
ahr:166 max:192 shoes: Speedcross 4 - Purple

Early morning run from our campground on Texel. Headed N this time to see a little more of the park. Started off in dunes and it was super windy. Saw a few cows. After a few miles of dunes, we decided they all looked pretty similar so opted to head toward a wooded section of the park. The trees offered nice protection from the wind. Navigating through the maze of trails was fun. Encountered a few people in this part of the park. Might have been scolded by an older man for running on a certain trail for dog walkers? He only spoke Dutch so we had no idea what he was actually saying. We just apologized and continued on - we were almost at the end of that trail anyway. Finished up our loop through the woods and then headed back through the dunes to our campsite. Successfully explored Texel :)
7 PM

Climbing 30:00 [2]

Next stop was Groningen. We went out to dinner and then went to the climbing gym with Excalibur! The gym employee was so chill. Just asked us if we knew how to climb and then gave us gear. We headed outside first. They had a couple of top ropes set up on the easy side of the wall and there was only one other group out there. Kevin and I each took a turn climbing the wall. Lots of fun. Super views from the top of the canals/farmland of the Netherlands. Went inside thinking we would do a few more routes, but the rental shoes were so terrible. We each did one more route and then called it a day. Note for future trips: bring our climbing shoes.

Wednesday May 29, 2019 #

3 PM

Run 1:36:25 intensity: (22 @0) + (1:19 @1) + (9:03 @2) + (1:05:51 @3) + (19:41 @4) + (9 @5) 9.73 mi (9:55 / mi) +66m 9:42 / mi
ahr:155 max:177 shoes: Speedcross 4 - Purple

Ran from our campground on Texel. We found a topo map that had most of the trails in the park, so that made it easy (and fun!) to navigate around. We went S for our first run. I had planned a loop, but some of the trails were closed so we ended up doing a smaller loop with a few out and backs. Trails were a little soft, but only occasionally full sand. The dunes were more scrub brush than sand until we got near the beach. We did do one out and back on the sand dunes so we could see the ocean :) Lots of people out bird watching.

Tuesday May 28, 2019 #

1 PM

Bike - Mountain 2:36:00 [2] 22.72 mi (8.7 mph) +68m

Biked to the beach and through the dunes. Bikes were beach cruiser style, so it was a leisurely ride. More time to enjoy the views :) Followed a route that was a series of numbers marked by signs. It was very well marked, but sometimes difficult to find the signs. We only made a couple wrong turns though. Biking here is awesome. There are so many people on bikes. We even went through a bike round-a-bout!

Monday May 27, 2019 #

10 AM

Run 51:21 intensity: (5 @0) + (5 @1) + (1:47 @2) + (11:29 @3) + (30:01 @4) + (7:54 @5) 5.33 mi (9:38 / mi) +11m 9:34 / mi
ahr:167 max:189 shoes: Ravenna 9

Around Leiden. Beautiful morning. Initially a bit confused about what was a bike lane vs. the sidewalk, but didn’t take too long to figure it out. Only saw 1 other person running which I found surprising.
C • Leiden 2
2 PM

Kayaking 1:48:19 [1] 5.26 mi (2.9 mph) +5m

Kayaking around the canals of Leiden.

Saturday May 25, 2019 #

9 AM

Run 1:45:39 intensity: (3 @0) + (45 @1) + (1:41 @2) + (21:23 @3) + (59:08 @4) + (22:39 @5) 9.42 mi (11:13 / mi) +362m 10:01 / mi
ahr:169 max:189 shoes: Speedcross 4 - Aqua

Trail run at South Park. In the back way and all of the white loop. Summer has arrived! Hot and humid. Should have brought water.

Friday May 24, 2019 #

7 PM

Run 48:39 intensity: (3 @0) + (6 @1) + (1:33 @2) + (28:18 @3) + (16:10 @4) + (2:29 @5) 5.08 mi (9:35 / mi) +50m 9:18 / mi
ahr:162 max:184 shoes: Ravenna 9

Another easy run on the trail. Legs felt good, stomach not so good. Pancakes are not a great pre-run dinner food. Did a quadrant map exercise (19/20).

Wednesday May 22, 2019 #

7 PM

Run 59:57 intensity: (8 @0) + (10 @1) + (2:45 @2) + (48:20 @3) + (8:34 @4) 6.18 mi (9:42 / mi) +57m 9:26 / mi
ahr:156 max:173 shoes: Ravenna 9

Easy week this week to rest the legs and catch up on life things.

Nice evening trot on the trail with Greg's match the blank control circle exercise. It was more difficult than I expected. Took a lot of mental concentration and required focusing on both features and the contours underneath. Good exercise. Kevin and I compared answers after and we agreed on 20/22! I was very surprised.

Sunday May 19, 2019 #

10 AM

Orienteering 52:55 intensity: (2:18 @0) + (7:28 @1) + (17:20 @2) + (25:45 @3) + (4 @4) 2.53 mi (20:55 / mi) +164m 17:25 / mi
ahr:139 max:165 12c shoes: Speedcross 4 - Aqua

Circular map with no north lines. I was not really looking forward to this exercise after how difficult I found it in GA, but it actually went really well. The detailed terrain made it easier to keep the map oriented. No real mistakes, just slow in places to maintain map contact.
1 PM

Run 10:34 intensity: (2 @1) + (2:26 @2) + (6:37 @3) + (1:13 @4) + (16 @5) 0.85 mi (12:26 / mi) +32m 11:07 / mi
ahr:152 max:179 shoes: Falcons 1

Jog out to the start of the relay.

Orienteering 20:15 intensity: (1:38 @1) + (8:39 @2) + (9:06 @3) + (52 @4) 0.93 mi (21:46 / mi) +70m 17:40 / mi
ahr:142 max:168 3c shoes: Falcons 1

Hanging streamers for the relay.

Orienteering 20:34 intensity: (1:05 @0) + (8:10 @1) + (9:20 @2) + (1:59 @3) 1.24 mi (16:35 / mi) +81m 13:48 / mi
ahr:127 max:147 9c shoes: Falcons 1

Two person relay (1.9 km). Kevin started for our team and came in just ahead of Igor. Jens and I took off together. Had a different forking for 2, and then went back and forth through 5. Lost him on the way to 6. Caught Rob at 6 and was with him for the remainder. He edged me out in the uphill run to the finish. Lots of fun :) I was pushing throughout since I had people to race. I did MP on 9. I had hung the other forking of 9, and forgot I had switched maps with Kevin before he started, so I just ran to my steamer without even looking at the circle to notice that it was in a slightly different location...ah well. We even made it back to the cars before the rain started!

Great weekend. Thanks to Greg and SMOC for organizing!

Saturday May 18, 2019 #

Event: SMOC Training Camp
 
10 AM

Orienteering 1:04:59 intensity: (15:44 @0) + (25:52 @1) + (20:38 @2) + (2:45 @3) 3.52 mi (18:28 / mi) +188m 15:50 / mi
ahr:119 max:151 10c shoes: Speedcross 4 - Aqua

Waterloo Maze-O. I really enjoyed this training. I think I did a good job of not crossing the maze walls (still need to overlay my tracks). 3 - Found a convenient log to cross the swamp. 4 - 6 were in a tricky area, but they all went pretty well. 7 - Stopped paying attention as I ‘just’ had to run to a trail. Then I hit the trail and wasn’t sure where on it I landed. Crossed a wall as I was locating myself.

Run 7:45 intensity: (3 @1) + (1:19 @2) + (6:23 @3) 0.65 mi (11:55 / mi) +1m 11:52 / mi
ahr:146 max:153 shoes: Speedcross 4 - Aqua

Jog back to the car.
4 PM

Orienteering 22:07 intensity: (49 @0) + (3:56 @1) + (13:12 @2) + (4:10 @3) 0.89 mi (24:51 / mi) +46m 21:25 / mi
ahr:133 max:158 3c shoes: Speedcross 4 - Aqua

Hanging streamers for the mass start.

Orienteering 1:07:36 intensity: (7 @0) + (3:46 @1) + (7:19 @2) + (17:09 @3) + (25:12 @4) + (14:03 @5) 3.95 mi (17:07 / mi) +173m 15:04 / mi
ahr:162 max:186 22c shoes: Speedcross 4 - Aqua

Mass start diamond-o (5.6 km). Took a roundabout route to 1 and got there the same time as Kevin. I saw quite a few people for my first 2 loops, but after that I was mostly alone. Legs were feeling quite tired half way through and I was wishing for some water. Lost focus headed to 14 and ended up just past. Drifted too far N to 15 and lost a bit of time there too. Pulled it together navigationally through the rest of the course, but I was not moving very quickly.

Thursday May 16, 2019 #

5 PM

Run 1:04:18 intensity: (24 @1) + (2:22 @2) + (42:33 @3) + (15:52 @4) + (3:07 @5) 5.39 mi (11:56 / mi) +209m 10:39 / mi
ahr:159 max:181 shoes: Speedcross 4 - Purple

Trail run at Settlers Cabin. I haven’t run here before, and PA park trail maps are rather useless, so lots of pauses and me guessing at where to go. Trails were muddy, but in general pretty nice. Would run here again.
C • OpenStreetMaps? 4

Wednesday May 15, 2019 #

4 PM

Run 11:25 intensity: (14 @0) + (8 @1) + (1:35 @2) + (8:08 @3) + (1:20 @4) 1.24 mi (9:12 / mi)
ahr:151 max:173 shoes: Ravenna 9

Warmup.

Run 24:01 intensity: (1 @0) + (1:08 @1) + (5:03 @2) + (17:22 @3) + (27 @4) 3.07 mi (7:49 / mi)
ahr:147 max:168 shoes: Ravenna 9

4x800 with 400 rest between (3:25, 3:28, 3:26, 3:28). It’s been ages since I’ve done speedwork on a track. Goal was sub 7 pace so I’ll call it a success. Legs felt decent, just couldn’t get them to move any faster.
C • Speed 2

Run 11:35 intensity: (5 @1) + (12 @2) + (7:54 @3) + (3:24 @4) 1.22 mi (9:30 / mi)
ahr:160 max:174

Warmdown. Should bring a map next time so I could do this on trails.

Monday May 13, 2019 #

7 PM

Run 45:24 intensity: (2 @1) + (21 @2) + (43:18 @3) + (1:43 @4) 5.06 mi (8:58 / mi) +53m 8:41 / mi
ahr:156 max:173 shoes: Ravenna 9

Evening trot on the trail. I should run with Kevin more - I would probably run faster.

Sunday May 12, 2019 #

9 AM

Run 8:21 intensity: (27 @0) + (6 @1) + (3:30 @2) + (4:18 @3) 0.77 mi (10:51 / mi) +19m 10:05 / mi
ahr:141 max:154 shoes: Speedcross 4 - Aqua

To start.

Orienteering 48:34 intensity: (31 @0) + (2:56 @1) + (5:52 @2) + (35:36 @3) + (3:39 @4) 3.42 mi (14:12 / mi) +158m 12:25 / mi
ahr:151 max:173 10c shoes: Speedcross 4 - Aqua

O course at Mendon Ponds. I was very unenthused about going out because the weather was miserable (low 40's and raining). But I warmed up on the jog to the start and once I got going I did have a lot of fun. The woods were really nice. Kept the pace easy and focused on solid bearings and accurate navigation.

C • Mendon ponds 2

Run 7:51 intensity: (23 @0) + (4 @1) + (1:03 @2) + (6:12 @3) + (9 @4) 0.76 mi (10:20 / mi) +7m 10:03 / mi
ahr:150 max:166 shoes: Speedcross 4 - Aqua

Back to the car.

Saturday May 11, 2019 #

6 AM

Run 50:30 intensity: (9 @0) + (7 @1) + (33 @2) + (32:50 @3) + (16:50 @4) + (1 @5) 5.38 mi (9:23 / mi)
ahr:160 max:175 shoes: Ravenna 9

Early a.m. run before heading to my brothers graduation.

Friday May 10, 2019 #

10 AM

Run 1:24:22 intensity: (16 @0) + (19 @1) + (3:12 @2) + (18:08 @3) + (31:25 @4) + (31:02 @5) 9.2 mi (9:10 / mi) +86m 8:55 / mi
ahr:169 max:188 shoes: Ravenna 9

On the trail near work. Alternated tempo/recovery miles in the middle (8:19, 8:18, 8:24). The last one was almost entirely uphill. Legs felt pretty good. And I didn’t even get rained on. Planned routes on the easy miles. Need to adjust my hr zones - this was not a 5 effort.

Wednesday May 8, 2019 #

5 PM

Run 47:48 intensity: (17 @1) + (1:59 @2) + (18:43 @3) + (26:09 @4) + (40 @5) 4.32 mi (11:04 / mi) +120m 10:11 / mi
ahr:156 max:179 shoes: Speedcross 4 - Aqua

Easy trail run at South Park. Legs felt beat so didn’t add in any extra hills.

Tuesday May 7, 2019 #

4 PM

Run 58:42 intensity: (14 @0) + (29 @1) + (5:49 @2) + (16:41 @3) + (29:27 @4) + (6:02 @5) 6.21 mi (9:27 / mi) +58m 9:11 / mi
ahr:157 max:188 shoes: Ravenna 9

Trot on the trail. Tired legs.

Sunday May 5, 2019 #

8 AM

Orienteering 2:11:52 intensity: (11:12 @0) + (1:43:57 @1) + (12:34 @2) + (4:09 @3) 4.88 mi (27:01 / mi) +132m 24:55 / mi
ahr:107 max:151 16c shoes: Speedcross 4 - Purple

Putting out controls for our WPOC meet. Light rain for most of the time. Still a nice morning to be out in the woods. Just walked. Forgot to bring any water or snacks so I was rather hungry by the end.
11 AM

Orienteering 21:44 intensity: (20 @0) + (6 @1) + (2:04 @2) + (12:42 @3) + (4:51 @4) + (1:41 @5) 2.08 mi (10:27 / mi) +44m 9:49 / mi
ahr:150 max:178 8c shoes: Falcons 1

Kevin designed a short course (3 km) for me using some of the flags he had hung. Thought my legs might be beat from yesterday, but they felt fine after I warmed up/stretched for a bit. I quite enjoyed the course. Just one small error when I turned the wrong way on a ride. I bought orienteering spikes last weekend and tried them out today. Seemed like ideal conditions for a test - very wet woods with some rocky areas. They were awesome!
C • Spikes... 1

Saturday May 4, 2019 #

1 PM

Run 2:57:10 intensity: (39 @1) + (8:57 @2) + (1:10:14 @3) + (1:36:03 @4) + (1:17 @5) 14.5 mi (12:13 / mi) +699m 10:38 / mi
ahr:155 max:182 shoes: Speedcross 4 - Aqua

Long run at Raccoon Creek SP. Kevin is training for the Rachel Carson, so he planned a route with lots of hills. Most of the trails were decent, just a bit muddy. A few sections of trail were terrible. Only had to bushwhack once near the end. I felt great and was really enjoying being out.

Also, Kevin got me a new watch :) It must have been on ultra-trac mode because my distance was much shorter than his. Stole his distance and will need to play around with some settings.

Friday May 3, 2019 #

4 PM

Run 43:24 intensity: (2 @0) + (18 @1) + (37 @2) + (10:10 @3) + (25:54 @4) + (6:23 @5) 5.07 mi (8:34 / mi) +51m 8:18 / mi
ahr:162 max:184 shoes: Ravenna 9

Tempo run in the middle. Splits: 7:51, 8:01, 8:03. Legs a bit tight.

Wednesday May 1, 2019 #

5 PM

Run 37:51 [3] 4.04 mi (9:23 / mi) +61m 8:57 / mi
shoes: Ravenna 9

Easy run on the trail.
8 PM

Strength 30:00 [3]

Back to strength workouts now that the race schedule is a little calmer.

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