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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending Oct 31, 2020:

activity # timemileskm+m
  Run16 10:03:12 55.96(10:47) 90.05(6:42) 1484
  Orienteering4 6:30:50 24.89(15:42) 40.06(9:45) 129069c
  Yoga9 3:01:00
  Strength7 2:05:00
  Climbing1 45:00
  Bike - Stationary 1 30:30 7.64(15.0/h) 12.3(24.2/h)
  Total33 22:55:32 88.49 142.4 277569c
  [1-5]33 22:54:28

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Saturday Oct 31, 2020 #

7 AM

Yoga 15:00 [1]

2 PM

Run 6:06 intensity: (58 @1) + (3:04 @2) + (2:04 @3) 0.52 mi (11:44 / mi) +16m 10:43 / mi
ahr:136 max:155 shoes: Speedcross 4 - LBlue

Warmup.

Orienteering 53:04 intensity: (8 @1) + (4:21 @2) + (33:14 @3) + (14:06 @4) + (1:15 @5) 3.6 mi (14:44 / mi) +139m 13:10 / mi
ahr:157 max:180 15c shoes: Speedcross 4 - LBlue

Emery Park Solo-O (5.4 km)

In the sunshine! This map has a lot of roads/trails/fields so Kevin blanked out areas to use it as technique training. We did corridors, islands, and a few regular. Woods were a mix of slower going green and nice white. I was short on 3 and drifted on my bearing to 4. Went back and forth with Kevin a couple times. Fun day.

Friday Oct 30, 2020 #

1 PM

Run 7:24 intensity: (20 @1) + (3:03 @2) + (4:01 @3) 0.64 mi (11:34 / mi) +21m 10:29 / mi
ahr:142 max:154 shoes: Falcons 1

Warmup.

Orienteering 1:00:46 intensity: (10 @1) + (19 @2) + (23:22 @3) + (25:19 @4) + (11:36 @5) 4.06 mi (14:58 / mi) +262m 12:28 / mi
ahr:166 max:183 15c shoes: Falcons 1

Hunters Creek Solo-O (5.6 km)

Much better day than yesterday. It was 38F and snowing lightly, but I dressed appropriately and stayed warm. Everything was still very wet and the steep hills were quite slippery, although not too bad with spikes. O-range worked great. And the woods were so nice! Navigation went smoothly. Slightly overran 3. Wet feet on the way to 9 (and 13). Poor route choice to 10. So fun to get out in open woods.

Thursday Oct 29, 2020 #

12 PM

Run 7:14 intensity: (44 @1) + (1:56 @2) + (4:34 @3) 0.59 mi (12:15 / mi) +25m 10:50 / mi
ahr:143 max:158 shoes: Falcons 1

We were planning on going orienteering, but it was cold and rainy and o-range wasn't set up right. So postponed until tomorrow.

Tuesday Oct 27, 2020 #

7 PM

Yoga 20:00 [1]

Sunday Oct 25, 2020 #

7 AM

Yoga 22:00 [1]

1 PM

Run 1:10:33 intensity: (4:04 @1) + (20:04 @2) + (46:05 @3) + (20 @4) 5.56 mi (12:41 / mi) +300m 10:52 / mi
ahr:146 max:166 shoes: Speedcross 4 - LBlue

Trail run at Brady's Run. This was our first time exploring this park and the hills were kind of brutal. It didn't help that my legs started tired. The woods, though, were beautiful! Probably the most continuous stretch of open forest I've seen in western PA. Too bad the whole park is just super steep hillsides with no features.

Saturday Oct 24, 2020 #

4 PM

Strength 10:00 [3]

Friday Oct 23, 2020 #

8 AM

Run 5:22 intensity: (34 @1) + (4:48 @2) 0.5 mi (10:44 / mi)
ahr:131 max:140 shoes: Speedcross 4 - LBlue

Orienteering 41:18 intensity: (22 @1) + (5:20 @2) + (21:32 @3) + (12:17 @4) + (1:47 @5) 3.11 mi (13:17 / mi) +127m 11:47 / mi
ahr:156 max:182 10c shoes: Speedcross 4 - LBlue

Kevin made a map of Boyce Mayview for an early birthday adventure (because he’s awesome!) and set a short o course with mini flags :) Beautiful morning to be out. Fun to run around with a map. At one flag, I heard a loud thump. Looked over and a squirrel had fallen out of a tree! From pretty high up based on the sound. It flailed about for a second and then scampered off. Very odd and kind of funny.
C • Happy Birthday! 3

Run 4:45 intensity: (11 @1) + (1:26 @2) + (3:08 @3) 0.44 mi (10:48 / mi)
ahr:142 max:150 shoes: Speedcross 4 - LBlue

2 PM

Run 43:43 intensity: (3:09 @1) + (12:29 @2) + (19:50 @3) + (8:15 @4) 3.52 mi (12:25 / mi) +168m 10:49 / mi
ahr:149 max:174 shoes: Speedcross - Black

Easy trot around Mingo to enjoy the beautiful weather while it lasts. Legs didn’t have much in them on the hills. I planned the flattest loop I could... Not one I would need to repeat though - a lot of fields and pipelines.

Thursday Oct 22, 2020 #

6 PM

Strength 20:00 [3]

Wednesday Oct 21, 2020 #

3 PM

Run 39:30 intensity: (43 @1) + (2:42 @2) + (35:20 @3) + (45 @4) 4.05 mi (9:45 / mi) +45m 9:25 / mi
ahr:154 max:170 shoes: Ravenna 10.2

Out and back on the Montour. Legs felt decent, but gut was not happy. Also, there were so many bugs.

Tuesday Oct 20, 2020 #

6 PM

Bike - Stationary 30:30 intensity: (59 @0) + (24:08 @1) + (5:23 @2) 7.64 mi (15.0 mph)
ahr:119 max:139

Easy spin on the trainer.

Monday Oct 19, 2020 #

7 PM

Yoga 25:00 [1]

Sunday Oct 18, 2020 #

11 AM

Orienteering 3:55:42 intensity: (5 @0) + (16:54 @1) + (49:18 @2) + (2:18:15 @3) + (30:11 @4) + (59 @5) 14.12 mi (16:42 / mi) +763m 14:18 / mi
ahr:149 max:178 29c shoes: Speedcross 4 - LBlue

Score-O at North Park. Kevin and I decided to go together and just enjoy being out in the woods finding flags. We planned a CW route hitting all of the CPs, but it seemed ambitious. Started off headed N around the lake and about half way decided that we didn't have time to clear. We dropped 3 of the less fun looking CPs in the NE corner and headed back S. I didn't feel like rushing back to the finish, so we ended up dropping 3 more CPs in the far S section and finishing with 10 minutes to spare. The woods were nicer than I was expecting and the weather was quite nice. The navigation was easy (as expected for a score-o in a park with lots of trails), but it was still fun to get out. I miss racing.

Saturday Oct 17, 2020 #

10 AM

Strength 20:00 [3]

Yoga 18:00 [1]

Friday Oct 16, 2020 #

7 PM

Yoga 24:00 [1]

Thursday Oct 15, 2020 #

1 PM

Run 37:20 intensity: (57 @1) + (1:48 @2) + (34:02 @3) + (33 @4) 4.05 mi (9:14 / mi) +65m 8:48 / mi
ahr:154 max:167

Wednesday Oct 14, 2020 #

5 PM

Run 45:20 intensity: (5:08 @1) + (13:03 @2) + (22:21 @3) + (4:48 @4) 4.05 mi (11:12 / mi) +116m 10:17 / mi
ahr:146 max:173 shoes: Speedcross 4 - LBlue

Easy trail run around Boyce Mayview. A pleasant temperature and the leaves are really starting to turn. Just a beautiful evening.

Monday Oct 12, 2020 #

3 PM

Run 41:41 intensity: (1:01 @1) + (21:50 @2) + (18:50 @3) 4.06 mi (10:16 / mi) +44m 9:56 / mi
ahr:141 max:156 shoes: Ravenna 10.2

Easy trot. Tired legs.

Sunday Oct 11, 2020 #

9 AM

Strength 20:00 [3]

8 PM

Yoga 15:00 [1]

Saturday Oct 10, 2020 #

8 AM

Run 1:01:57 intensity: (1:56 @3) + (16:37 @4) + (43:24 @5) 6.2 mi (10:00 / mi) +218m 9:01 / mi
ahr:178 max:192 shoes: Speedcross 4 - LBlue

Trail race (10k) in North Park. Turnout was small, so it was easy to social distance. I was around a few people on the first lap, but alone for the second. I started a little fast and wasn’t able to hold the pace solo. Happy with my time though considering my recent lack of intensity. Weather was great. Fun times.

Friday Oct 9, 2020 #

3 PM

Run 19:22 intensity: (13 @1) + (50 @2) + (18:19 @3) 2.04 mi (9:30 / mi) +18m 9:14 / mi
ahr:151 max:164 shoes: Ravenna 10.2

Shaking out the legs.

Wednesday Oct 7, 2020 #

3 PM

Run 38:59 intensity: (43 @1) + (1:22 @2) + (33:03 @3) + (3:51 @4) 4.05 mi (9:38 / mi) +46m 9:18 / mi
ahr:158 max:168 shoes: Ravenna 10.2

Less short out and back on the Montour.
7 PM

Strength 15:00 [3]

Monday Oct 5, 2020 #

3 PM

Run 29:54 intensity: (34 @1) + (1:13 @2) + (28:07 @3) 3.02 mi (9:54 / mi) +52m 9:24 / mi
ahr:153 max:163 shoes: Ravenna 10.2

Short out and back on the Montour.
7 PM

Yoga 22:00 [1]

Sunday Oct 4, 2020 #

9 AM

Strength 20:00 [3]

Yoga 20:00 [1]

Saturday Oct 3, 2020 #

10 AM

Run 1:34:27 [3] 8.27 mi (11:25 / mi) +164m 10:46 / mi
shoes: Speedcross 4 - LBlue

Exploring Forbes State Forest. Pretty flat for western PA. And very rocky - although for the last stretch we were on some nice, smooth trails. We were on the Laurel Highlands trail for a bit, but it didn’t look familiar. Stopped at an overlook with decent views, the leaves are just starting to change. Used Kevin’s tracks because my watch died.

Friday Oct 2, 2020 #

5 PM

Climbing 45:00 [3]

Thursday Oct 1, 2020 #

12 PM

Run 49:35 intensity: (1:51 @1) + (10:58 @2) + (18:38 @3) + (14:06 @4) + (4:02 @5) 4.4 mi (11:16 / mi) +189m 9:57 / mi
ahr:155 max:182 shoes: Speedcross 4 - LBlue

Loop around Boyce Mayview. Felt like we were going uphill most of the time, but good energy in the legs. Beautiful afternoon!
7 PM

Strength 20:00 [3]

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