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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending May 31, 2020:

activity # timemileskm+m
  Run19 31:11:57 158.88(11:47) 255.69(7:19) 4855
  Bike - Mountain 3 3:19:47 34.01(10.2/h) 54.73(16.4/h) 398
  Yoga6 2:30:00
  Orienteering1 1:22:09 5.25(15:39) 8.45(9:43) 22315c
  Bike - Stationary 2 1:20:04 17.79(13.3/h) 28.63(21.5/h)
  Total30 39:43:57 215.93 347.51 547615c
  [1-5]30 39:42:25

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Sunday May 31, 2020 #

1 PM

Run 2:58:08 intensity: (1:11 @1) + (5:54 @2) + (1:41:52 @3) + (1:03:40 @4) + (5:31 @5) 14.02 mi (12:42 / mi) +536m 11:21 / mi
ahr:161 max:184 shoes: Speedcross 4 - LBlue

Trail run at Hillman. Explored a couple of new trails. They weren't that exciting - a lot of fields with tall grass and not much of a path. It was nice to go somewhere new though and there were some pretty ponds along one trail.

Saturday May 30, 2020 #

2 PM

Run 56:39 intensity: (2 @0) + (55 @1) + (5:21 @2) + (47:55 @3) + (2:00 @4) + (26 @5) 6.23 mi (9:06 / mi) +62m 8:49 / mi
ahr:155 max:177 shoes: Ravenna 10.2

End of the trail and back.

Friday May 29, 2020 #

6 PM

Bike - Stationary 40:02 intensity: (13:22 @1) + (19:46 @2) + (6:54 @3) 9.43 mi (14.1 mph)
ahr:131 max:159

Didn’t feel like going out in the pouring rain so hopped on the bike trainer to get something in today.

Thursday May 28, 2020 #

7 PM

Yoga 28:00 [1]

Wednesday May 27, 2020 #

5 PM

Run 48:08 intensity: (42 @1) + (3:43 @2) + (25:17 @3) + (15:40 @4) + (2:46 @5) 4.11 mi (11:43 / mi) +147m 10:32 / mi
ahr:159 max:182 shoes: Speedcross 4 - Navy

Trail run at South Park on the way home from work. Started off putting in some effort on the hills, but after a couple miles my stomach decided it was not interested in running fast. Walked for a bit and then trotted the rest of the way. Beautiful evening!

Tuesday May 26, 2020 #

1 PM

Run 39:57 intensity: (9 @1) + (48 @2) + (36:39 @3) + (2:21 @4) 4.05 mi (9:52 / mi) +41m 9:34 / mi
ahr:154 max:168 shoes: Ravenna 10.2

Trot on the trail. Went midday to start adjusting to running in the heat. Mid-80s and sunny. There was a nice breeze and lower humidity so it didn’t feel too bad.
5 PM

Bike - Mountain 58:22 intensity: (48 @0) + (40:09 @1) + (15:50 @2) + (1:35 @3) 10.62 mi (10.9 mph) +152m
ahr:118 max:157 shoes: Trek Superfly

Leisurely bike ride.

Monday May 25, 2020 #

7 PM

Yoga 27:00 [1]

On the porch! Summer weather is awesome.

Sunday May 24, 2020 #

8 AM

Run 3:57:44 intensity: (1:46 @1) + (7:38 @2) + (1:52:01 @3) + (1:47:45 @4) + (8:34 @5) 18.77 mi (12:40 / mi) +613m 11:30 / mi
ahr:162 max:185 shoes: Speedcross 4 - LBlue

Trail run on the west overland trail. First half was really nice. The trails were soft, but not too muddy and mostly through forest. After we left the state forest the trail was not as great (miles 12-17). It followed along the edges of fields, but must see very little traffic because there wasn’t an established path. Running through grass is tiring. And it was so muddy. It was nice to get back on state forest land. The trail was very well labeled throughout. I would do the state forest sections again, but skip the middle. Or just take roads instead. It was a hot day. I should have drank more water, but was saving mine for when Kevin ran out (which he did near the end). Good heat/humidity training. Now to enjoy the taper :)

Saturday May 23, 2020 #

2 PM

Bike - Mountain 1:02:01 intensity: (56:20 @1) + (4:33 @2) + (1:08 @3) 7.84 mi (7.6 mph) +34m
ahr:110 max:162 shoes: Trek Superfly

Around the reservoir. And a little bit of exploring, but the trails were so muddy. They were better than I remembered so we’ll have to come back when it’s dry.

Friday May 22, 2020 #

11 AM

Run 1:04:12 intensity: (5 @0) + (1:56 @1) + (7:10 @2) + (24:02 @3) + (23:44 @4) + (7:15 @5) 6.86 mi (9:22 / mi) +143m 8:47 / mi
ahr:160 max:192 shoes: Ravenna 10.2

Around the block.

Wednesday May 20, 2020 #

6 AM

Run 55:04 intensity: (19 @1) + (2:08 @2) + (50:55 @3) + (1:42 @4) 6.2 mi (8:53 / mi) +62m 8:37 / mi
ahr:156 max:173 shoes: Ravenna 10.2

To the end of the trail and back. Legs had some energy for the first time since running the RC so that was exciting. Light tempo: 2 x 2 mi @ 8:30ish. Felt good!

Tuesday May 19, 2020 #

6 AM

Run 38:42 intensity: (5 @1) + (11 @2) + (23:07 @3) + (13:28 @4) + (1:51 @5) 4.05 mi (9:33 / mi) +51m 9:12 / mi
ahr:161 max:182 shoes: Ravenna 10.2

Trot on the trail.

Yoga 25:00 [1]

Monday May 18, 2020 #

6 AM

Run 48:45 intensity: (8 @1) + (4:08 @2) + (23:17 @3) + (17:27 @4) + (3:45 @5) 5.08 mi (9:36 / mi) +49m 9:19 / mi
ahr:162 max:182 shoes: Ravenna 10.2

I’m loving this warm weather. Started out slow, but my legs came around after a couple of miles.

Sunday May 17, 2020 #

6 PM

Bike - Mountain 1:19:24 intensity: (17:21 @1) + (50:00 @2) + (12:03 @3) 15.55 mi (11.8 mph) +212m
ahr:132 max:160 shoes: Cervelo S2

Biked outside!! Beautiful evening to be out.

Saturday May 16, 2020 #

9 AM

Run 1:39:26 intensity: (17 @1) + (2:03 @2) + (39:43 @3) + (46:41 @4) + (10:42 @5) 8.51 mi (11:41 / mi) +320m 10:28 / mi
ahr:164 max:184 shoes: Speedcross 4 - LBlue

South Park loop from the Stewart lot. Started off too fast and I was struggling. Legs are apparently (and unsurprisingly) not yet ready for any intensity. Backed it off and I felt better, but it was still a slog. Really nice out!

Thursday May 14, 2020 #

8 AM

Run 48:06 intensity: (2 @0) + (3:18 @1) + (31 @2) + (24:47 @3) + (18:38 @4) + (50 @5) 5.08 mi (9:28 / mi) +51m 9:11 / mi
ahr:158 max:180 shoes: Ravenna 10.2

Felt a lot better than yesterdays run. And I wore shorts!

Wednesday May 13, 2020 #

8 AM

Run 40:11 intensity: (4 @1) + (19 @2) + (29:20 @3) + (7:28 @4) + (3:00 @5) 4.02 mi (10:00 / mi) +49m 9:38 / mi
ahr:160 max:179 shoes: Ravenna 10.2

Trot on the trail. Hopefully the last cold morning for a while!

Tuesday May 12, 2020 #

9 AM

Bike - Stationary 40:02 intensity: (35 @0) + (31:10 @1) + (8:17 @2) 8.36 mi (12.5 mph)
ahr:117 max:137

Easy spin. Quads are pretty beat.

Monday May 11, 2020 #

9 AM

Yoga 20:00 [1]

Sunday May 10, 2020 #

6 AM

Run 9:01:01 intensity: (33:30 @1) + (1:03:02 @2) + (3:49:32 @3) + (3:09:49 @4) + (25:08 @5) 36.8 mi (14:42 / mi) +2107m 12:29 / mi
ahr:156 max:187 shoes: Speedcross 4 - Navy

Trail run on the Rachel Carson. Kevin ran the ultra last year and I thought it would be fun to do the same route. I wanted to do 30 miles as my longest training run so this was a bit far, but it was nice to have a goal. It also gave Kevin a chance to practice as my crew (and he was awesome!!).

Started out with heavy legs. It was cold so my calves were tight too. Mental struggle for the first 45 min or so because my legs were already tired and I had so far to go. But I focused on the sunshine, the chirping birds, and not how far I had to go, and pretty soon I was in the groove and enjoying the run. The first half went by quickly. There were a lot of flat sections and more road than I was expecting. I brought a USGS map with Kevin's GPS track from last year. The trail was very well marked, but it was nice to have confirmation that I was going the right way when turning on a road or running down the edge of someones yard.

There were more hills in the second half. And they were steep. They didn't feel too bad (except for the super steep one at 25ish miles), but they were slow going. My legs never felt great, but they also never got that bad. I was moving quite slowly from 30-32, but I ate a few snacks and perked back up. Overall, it was a really good day physically and mentally.

Kevin made me a wrap about 4 hours in and it was great. Would do again. I get very hungry every 4 hours or so. Maybe I should eat more often? 45 min instead of 60? 60 works well for AR/rogaining, but I'm moving a lot faster trail running. It would be a struggle to eat more often though...it's hard enough to eat every hour. Perhaps the answer is more substantial food at well timed aid stations. Will continue to experiment. Also, Paydays are awesome.

Possible distances: Reported (35.1 miles - they've added a few new trail sections), Garmin (35.6 miles - always short), Strava using Garmin data (37.6 miles), Suunto (38.0 miles). I'm inclined to believe the Suunto, but I averaged the Garmin/Suunto.
C • That's a very impressive lo... 10

Saturday May 9, 2020 #

11 AM

Run 20:02 intensity: (24 @1) + (56 @2) + (17:37 @3) + (1:05 @4) 2.05 mi (9:46 / mi) +23m 9:26 / mi
ahr:153 max:171 shoes: Ravenna 10.2

Shaking out the legs.

Thursday May 7, 2020 #

6 AM

Yoga 18:00 [1]

7 PM

Run 36:43 intensity: (1 @1) + (27 @2) + (35:35 @3) + (40 @4) 4.08 mi (9:00 / mi) +44m 8:43 / mi
ahr:156 max:167 shoes: Ravenna 10.2

Ran in the evening because it was way too cold this morning! Threatened to rain, but we only got sprinkled on a few times. 1 x 800 (3:14) and 1 x 200 (40s).

Wednesday May 6, 2020 #

5 AM

Yoga 32:00 [1]

8 AM

Run 56:02 intensity: (7 @1) + (1:11 @2) + (51:14 @3) + (3:27 @4) + (3 @5) 6.18 mi (9:04 / mi) +63m 8:47 / mi
ahr:157 max:178 shoes: Ravenna 10.2

Steady run on the trail. Chilly and rainy this morning. Yuk. I'm ready for nice weather.

Tuesday May 5, 2020 #

9 AM

Run 38:20 intensity: (13 @1) + (2:52 @2) + (32:48 @3) + (2:27 @4) 4.04 mi (9:29 / mi) +49m 9:09 / mi
ahr:156 max:171 shoes: Ravenna 10.2

Chilly morning.

Sunday May 3, 2020 #

7 AM

Run 3:05:38 intensity: (1:16 @1) + (5:24 @2) + (1:48:15 @3) + (1:03:32 @4) + (7:11 @5) 14.72 mi (12:37 / mi) +401m 11:38 / mi
ahr:161 max:185 shoes: Speedcross 4 - Navy

Trail run at Hillman. Felt pretty good - much better than yesterday. Took it easy and enjoyed the flat trails. It was muddy in places, but overall the trails were in good shape. Beautiful weather and the rain held off.

Saturday May 2, 2020 #

10 AM

Orienteering 1:22:09 intensity: (21:04 @1) + (26:05 @2) + (33:12 @3) + (1:48 @4) 5.25 mi (15:39 / mi) +223m 13:49 / mi
ahr:136 max:174 15c shoes: Falcons 1

Streamer course at Laurel Hill SP. Goal was to focus on bearings and enjoy being out in the woods. Started off rusty, but had some flow by the end. Wandered a bit at 3 and 7. Lots of thorns, per usual, and rocks. Felt pretty beat physically. The weather was beautiful though and I did have a good time.

Friday May 1, 2020 #

2 PM

Run 39:09 intensity: (7 @1) + (1:08 @2) + (19:29 @3) + (14:55 @4) + (3:30 @5) 4.03 mi (9:43 / mi) +47m 9:23 / mi
ahr:162 max:183 shoes: Ravenna 10.2

Trot on the trail. Did half of a memorization map exercise - will finish next time.

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