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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Orienteering9 9:42:24 30.1(19:21) 48.44(12:01) 1542118c
  Run11 8:13:50 40.4(12:13) 65.02(7:36) 1429
  Hiking 5 5:59:24 13.63(26:22) 21.94(16:23) 1608
  Bike - Mountain 4 3:37:12 36.82(10.2/h) 59.26(16.4/h) 291
  Yoga9 3:16:00
  Strength10 1:56:00
  Bike - Road1 53:37 14.0(15.7/h) 22.53(25.2/h) 62
  Total44 33:38:27 134.95 217.18 4931118c
  [1-5]44 33:20:41

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Monday Aug 31, 2020 #

6 PM

Strength 12:00 [3]

7 PM

Yoga 20:00 [1]

Saturday Aug 29, 2020 #

7 PM

Strength 10:00 [3]

Yoga 20:00 [1]

Friday Aug 28, 2020 #

6 PM

Strength 10:00 [3]

7 PM

Yoga 28:00 [1]

Thursday Aug 27, 2020 #

5 PM

Bike - Road 53:37 intensity: (13:10 @1) + (37:13 @2) + (3:14 @3) 14.0 mi (15.7 mph) +62m
ahr:130 max:154 shoes: Cervelo S2

Took our bikes to work and rode from McKeesport. Convenient, but not the nicest ride. Successfully avoided the thunderstorms.

Wednesday Aug 26, 2020 #

5 PM

Run 49:00 intensity: (42 @1) + (5:35 @2) + (40:59 @3) + (1:44 @4) 5.08 mi (9:39 / mi) +45m 9:23 / mi
ahr:154 max:167 shoes: Ravenna 10.2

Easy out and back on the trail. Still hot and humid.
8 PM

Strength 10:00 [3]

Monday Aug 24, 2020 #

4 PM

Run 38:43 intensity: (2:39 @1) + (7:18 @2) + (28:34 @3) + (12 @4) 4.03 mi (9:36 / mi) +43m 9:18 / mi
ahr:146 max:165 shoes: Ravenna 10.2

Legs were heavy to start, but they came around. Hot and humid today.

Sunday Aug 23, 2020 #

9 AM

Run 48:04 intensity: (9 @1) + (2:48 @2) + (42:41 @3) + (2:26 @4) 5.1 mi (9:25 / mi) +52m 9:08 / mi
ahr:155 max:174 shoes: Ravenna 10.2

So humid.
8 PM

Yoga 24:00 [1]

Saturday Aug 22, 2020 #

8 PM

Strength 12:00 [3]

Thursday Aug 20, 2020 #

7 AM

Run 1:38:32 intensity: (45 @0) + (29:02 @1) + (24:08 @2) + (37:03 @3) + (7:26 @4) + (8 @5) 5.2 mi (18:57 / mi) +565m 14:10 / mi
ahr:136 max:176 shoes: Speedcross 4 - Navy

Short run/hike up Pillsbury Mountain. When we parked, the car said 40F. Brr. It didn’t feel that cold once we got moving though. We ran up the access road to the trailhead and then trotted where we could on the way up. The trail was more runnable than a lot of the trails in the ADKs, but too steep for us to run most of the way. Legs felt pretty good. Paused for a few minutes to enjoy the view from the fire tower on top and then we ran back down. Lots of fun.

Wednesday Aug 19, 2020 #

9 AM

Hiking 3:18:10 intensity: (7:10 @0) + (3:06:11 @1) + (4:49 @2) 7.61 mi (26:02 / mi) +650m 20:35 / mi
ahr:101 max:141 shoes: Speedcross 4 - Navy

Hike up Snowy Mountain. It was sunny when we started, but it clouded over and started raining half way up. We got to the fire tower and the rain was moving out so we had views in one direction. We sat, ate a snack, and soon had views in most directions. We even saw a rainbow! Best hike of the trip in terms of views.

Tuesday Aug 18, 2020 #

9 AM

Run 21:43 intensity: (14:34 @1) + (2:59 @2) + (4:10 @3) 0.89 mi (24:24 / mi) +161m 15:38 / mi
ahr:122 max:159 shoes: Speedcross 4 - LBlue

Trek up to the start.

Orienteering 1:13:43 intensity: (1:03 @0) + (31:12 @1) + (33:07 @2) + (8:08 @3) + (13 @4) 3.4 mi (21:41 / mi) +180m 18:37 / mi
ahr:126 max:166 17c shoes: Speedcross 4 - LBlue

Technique course. Started with a corridor-o through ferns - so slow. After that was linear features, windows, ridges, and an index contour. Most of the map was blank. The course went really well. Legs had more energy than yesterday. Final section was a downhill diagonal. Overran 15, but the rest went well.
1 PM

Hiking 1:31:42 intensity: (36 @0) + (1:15:24 @1) + (14:01 @2) + (1:41 @3) 3.26 mi (28:08 / mi) +452m 19:40 / mi
ahr:108 max:155 shoes: Speedcross 4 - LBlue

Hike up Hadley Mountain to the fire tower on top. A nice little hike with decent views. Tired legs.

Monday Aug 17, 2020 #

8 AM

Hiking 25:12 [3] 0.94 mi (26:48 / mi) +271m 14:08 / mi
shoes: Falcons 1

Trek up to the start. It wasn’t advertised in the program that the good terrain is on top of a giant hill.
C • ke? 1
9 AM

Orienteering 2:00:46 intensity: (14:46 @1) + (35:40 @2) + (53:03 @3) + (9:39 @4) + (7:38 @5) 6.14 mi (19:40 / mi) +369m 16:35 / mi
ahr:143 max:202 24c shoes: Falcons 1

Long training course using o range. The map clicked today and I had some good flow. Physically though, I was just beat. Made some small errors because I was so tired. Overshot 2, drifted low on the way to 7 - I was tired of climbing, stopped early on the way to 8. I took a moment to regroup and then the rest went pretty well. I didn’t always follow my intended line, but I was reading the map well enough to correct as I went. Skipped 10-12. Met up with Kevin at 19 and took a short break. Then we did 1-8 of the 1:5000 ‘power stage’ at speed. That was fun.
11 AM

Hiking 20:08 [1] 0.91 mi (22:07 / mi)
ahr:101 max:120 shoes: Falcons 1

Back down to the car.

Sunday Aug 16, 2020 #

9 AM

Hiking 24:12 intensity: (18:10 @1) + (4:54 @2) + (1:08 @3) 0.91 mi (26:35 / mi) +234m 14:46 / mi
ahr:114 max:149 shoes: Falcons 1

Hike up to the start.

Orienteering 1:11:14 intensity: (5:18 @1) + (13:26 @2) + (27:36 @3) + (19:10 @4) + (5:44 @5) 3.6 mi (19:47 / mi) +186m 17:03 / mi
ahr:154 max:183 17c shoes: Falcons 1

Middle simulation (4.9 km)

Started off well - although I had set 1-5 yesterday. Lost a lot of time at 6. I got to the feature and didn’t see a flag so spent a bunch of time relocating. Turns out we forgot to put a flag there yesterday... Finally moved on and bobbled 7. Took a moment to refocus and 8-13 went well. Legs were tired from the climb yesterday. Took off toward 14 and I wasn’t maintaining map contact. I realized I didn’t know where I was after a while so slowed down to relocate. Kind of happened upon 14. Smooth through the finish, just a lot of hesitation. Not too bad considering I haven’t done any technical orienteering in a while.

Saturday Aug 15, 2020 #

8 AM

Yoga 10:00 [1]

2 PM

Run 55:46 intensity: (28:28 @1) + (18:14 @2) + (9:04 @3) 2.78 mi (20:04 / mi) +298m 15:03 / mi
ahr:122 max:153 shoes: Speedcross 4 - LBlue

Hiked Spruce Mountain. A short out and back to the fire tower on top. Pretty nice views!
5 PM

Orienteering 1:44:11 intensity: (3:59 @0) + (45:52 @1) + (25:53 @2) + (24:15 @3) + (4:10 @4) + (2 @5) 3.77 mi (27:38 / mi) +343m 21:33 / mi
ahr:126 max:175 5c shoes: Speedcross 4 - LBlue

Climbed another mountain to set controls for tomorrow. Walked to get a feel for the map. Cool terrain. L knee wasn’t very happy on the descent.

Friday Aug 14, 2020 #

6 PM

Run 47:02 intensity: (43 @1) + (1:26 @2) + (39:19 @3) + (5:34 @4) 5.01 mi (9:23 / mi)
ahr:155 max:174 shoes: Speedcross 4 - LBlue

Easy out and back.

Thursday Aug 13, 2020 #

8 PM

Strength 12:00 [3]

Wednesday Aug 12, 2020 #

12 PM

Bike - Mountain 59:48 intensity: (19:21 @1) + (10:46 @2) + (29:41 @3) 14.13 mi (14.2 mph) +120m
ahr:135 max:161 shoes: Trek Superfly

Tuesday Aug 11, 2020 #

6 PM

Strength 10:00 [3]

8 PM

Yoga 28:00 [1]

Monday Aug 10, 2020 #

6 AM

Run 7:38 intensity: (22 @1) + (1:39 @2) + (5:04 @3) + (33 @4) 0.72 mi (10:36 / mi) +6m 10:20 / mi
ahr:148 max:169 shoes: Speedcross 4 - LBlue

To the start.

Orienteering 18:03 intensity: (1:07 @0) + (11:35 @1) + (3:58 @2) + (1:21 @3) + (2 @4) 1.63 mi (11:04 / mi) +38m 10:19 / mi
ahr:110 max:165 7c shoes: Speedcross 4 - LBlue

Short, easy course using the permanent controls at Hickory Run.

Run 8:05 intensity: (25 @1) + (14 @2) + (7:26 @3) 0.64 mi (12:38 / mi) +17m 11:41 / mi
ahr:148 max:160 shoes: Speedcross 4 - LBlue

Back to our campsite.

Sunday Aug 9, 2020 #

8 AM

Orienteering 51:31 intensity: (1:00 @0) + (32:24 @1) + (7:33 @2) + (9:42 @3) + (52 @4) 2.99 mi (17:14 / mi) +113m 15:25 / mi
ahr:117 max:173 11c shoes: Speedcross 4 - LBlue

Part of an old Hickory Run course plus a few permanent controls. It was a fun course. My navigation was cleaner today, I just had a lot of hesitation. Not sure what my watch was doing on the way to 1?
2 PM

Bike - Mountain 1:25:58 intensity: (33:40 @1) + (40:54 @2) + (11:24 @3) 14.8 mi (10.3 mph) +55m
ahr:128 max:158 shoes: Trek Superfly

A pleasant ride along the Lehigh Gorge rail trail.

Saturday Aug 8, 2020 #

2 PM

Run 10:02 intensity: (1:02 @2) + (8:43 @3) + (17 @4) 0.85 mi (11:48 / mi) +14m 11:14 / mi
ahr:150 max:167 shoes: Speedcross 4 - LBlue

To the start.

Orienteering 1:14:40 intensity: (12:06 @2) + (31:14 @3) + (17:18 @4) + (14:02 @5) 4.02 mi (18:34 / mi) +193m 16:10 / mi
ahr:160 max:190 10c shoes: Speedcross 4 - LBlue

Reran an old course at Hickory Run using o range. Navigation wasn’t very clean. Overran 3, lots of hesitation to 5, drifted W on the way to 8. Still fun to run around in the woods.

Run 16:34 intensity: (13 @1) + (1:57 @2) + (12:50 @3) + (1:34 @4) 1.3 mi (12:45 / mi) +33m 11:49 / mi
ahr:153 max:171 shoes: Speedcross 4 - LBlue

Back to our campsite. So thirsty.

Thursday Aug 6, 2020 #

2 PM

Strength 14:00 [3]

Wednesday Aug 5, 2020 #

6 PM

Run 52:25 intensity: (25 @1) + (17 @2) + (37:28 @3) + (13:01 @4) + (1:14 @5) 4.72 mi (11:06 / mi) +150m 10:06 / mi
ahr:160 max:182 shoes: Speedcross 4 - Navy

Loop around South Park after a long day at work. Legs didn’t have much in them. I’ve never seen so many mountain bikers here before!
8 PM

Yoga 20:00 [1]

Tuesday Aug 4, 2020 #

5 PM

Strength 14:00 [3]

7 PM

Yoga 24:00 [1]

Monday Aug 3, 2020 #

5 PM

Run 40:16 intensity: (7 @1) + (1:58 @2) + (24:40 @3) + (12:25 @4) + (1:06 @5) 4.08 mi (9:52 / mi) +46m 9:32 / mi
ahr:161 max:179 shoes: Ravenna 10.2

Trot on the trail. Pretty nice weather.

Sunday Aug 2, 2020 #

5 PM

Strength 12:00 [3]

7 PM

Yoga 22:00 [1]

Saturday Aug 1, 2020 #

7 AM

Orienteering 45:44 intensity: (25:59 @1) + (12:20 @2) + (4:16 @3) + (2:44 @4) + (25 @5) 2.49 mi (18:22 / mi) +93m 16:28 / mi
ahr:124 max:177 12c shoes: Speedcross 4 - Navy

Much better than yesterday. I maintained good map contact and actually used my compass. Pretty excited about o-range. I had to do a small circle in a couple of spots (I blame the poor accuracy of my watch), but it mostly buzzed where expected. A couple thick spots and lots of spiders.
12 PM

Bike - Mountain 29:46 intensity: (18 @0) + (22:46 @1) + (6:25 @2) + (17 @3) 2.57 mi (5.2 mph) +47m
ahr:112 max:146 shoes: Trek Superfly

Loop around Colyer Lake with the family. Really fun trail. Ranks as the most flowy single track I’ve found in PA so far.
2 PM

Bike - Mountain 41:40 intensity: (1:48 @0) + (36:43 @1) + (2:11 @2) + (58 @3) 5.32 mi (7.7 mph) +69m
ahr:107 max:150 shoes: Trek Superfly

A little more biking around State College.
3 PM

Orienteering 22:32 intensity: (8:16 @1) + (7:09 @2) + (6:39 @3) + (28 @4) 2.06 mi (10:56 / mi) +27m 10:31 / mi
ahr:132 max:171 15c shoes: Speedcross 4 - Navy

Sprint course on the Penn State campus. Lots of fun!

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