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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 31 days ending Dec 31, 2021:

activity # timemileskm+m
  Orienteering2 9:16:07 23.04(24:08) 37.08(15:00) 116312c
  Run11 7:48:39 42.06(11:09) 67.69(6:55) 577
  Bike - Stationary 8 5:25:19 71.48(13.2/h) 115.04(21.2/h)
  Strength4 1:30:00
  Yoga1 20:00
  Total24 24:20:05 136.58 219.81 174012c
  [1-5]24 24:18:59

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Friday Dec 31, 2021 #

9 AM

Run 48:01 intensity: (1:04 @1) + (4:09 @2) + (42:46 @3) + (2 @4) 4.6 mi (10:26 / mi)
ahr:153 max:165 shoes: Speedcross G - Black

Warm morning! Saw a couple of beavers in the canal. Quads a bit sore from yesterday.

Thursday Dec 30, 2021 #

8 AM

Strength 25:00 [3]

3 PM

Run 42:30 intensity: (47 @1) + (1:45 @2) + (38:10 @3) + (1:48 @4) 4.01 mi (10:36 / mi) +1m 10:35 / mi
ahr:157 max:168 shoes: Speedcross G - Black

Making our way back across NY.

Monday Dec 27, 2021 #

10 AM

Strength 15:00 [2]

3 PM

Run 8:43 intensity: (41 @1) + (3:12 @2) + (4:50 @3) 0.82 mi (10:38 / mi)
ahr:141 max:151

Orienteering 26:47 intensity: (42 @1) + (2:48 @2) + (22:00 @3) + (1:17 @4) 1.74 mi (15:24 / mi) +41m 14:21 / mi
ahr:150 max:167 12c shoes: Speedcross G - Black

Short o course at Saratoga Spa SP. Trails were pretty icy. Would have done a second course, but we ran out of daylight. Nice to get out in the woods for a bit.

Run 4:39 intensity: (2 @1) + (27 @2) + (4:10 @3) 0.41 mi (11:16 / mi)
ahr:148 max:154

Saturday Dec 25, 2021 #

10 AM

Strength 35:00 [1]

Friday Dec 24, 2021 #

9 AM

Run 48:35 intensity: (44 @1) + (1:40 @2) + (42:00 @3) + (4:11 @4) 4.44 mi (10:57 / mi)
ahr:158 max:169

Wednesday Dec 22, 2021 #

6 PM

Bike - Stationary 31:15 intensity: (4:47 @1) + (12:20 @2) + (14:04 @3) + (4 @4) 8.17 mi (15.7 mph)
ahr:138 max:165

Tuesday Dec 21, 2021 #

6 PM

Run 43:14 intensity: (2:27 @1) + (5:48 @2) + (34:59 @3) 4.01 mi (10:47 / mi) +78m 10:10 / mi
ahr:147 max:164 shoes: Launch 8 - Black

In the dark. Made it past the shortest day of the year!

Monday Dec 20, 2021 #

6 PM

Strength 15:00 [2]

7 PM

Bike - Stationary 35:12 intensity: (28:16 @1) + (6:56 @2) 7.64 mi (13.0 mph)
ahr:121 max:132

Easy spin.

Sunday Dec 19, 2021 #

9 AM

Run 1:03:00 intensity: (9 @0) + (2:26 @1) + (8:23 @2) + (33:57 @3) + (15:16 @4) + (2:49 @5) 5.2 mi (12:07 / mi) +124m 11:17 / mi
ahr:155 max:190 shoes: Speedcross - Black

Around and about at Mingo. Forgot my strap so HR data is weird. Would do this loop again - without the wrong turn up a hill on an overgrown trail. Felt colder than it seemed it should.

Saturday Dec 18, 2021 #

9 AM

Bike - Stationary 1:01:35 intensity: (24:02 @1) + (20:00 @2) + (17:33 @3) 13.8 mi (13.4 mph)
ahr:132 max:162

Hill workout. I see the attraction to following along with a class. Makes it hard to listen to a podcast at the same time though.

Thursday Dec 16, 2021 #

4 PM

Run 33:54 intensity: (2:09 @1) + (3:20 @2) + (28:23 @3) + (2 @4) 3.22 mi (10:32 / mi) +61m 9:57 / mi
ahr:150 max:166 shoes: Launch 8 - Black

Snuck in a run before the rain started.

Wednesday Dec 15, 2021 #

7 PM

Bike - Stationary 35:20 intensity: (26:53 @1) + (8:27 @2) 7.43 mi (12.6 mph)
ahr:121 max:135

Tuesday Dec 14, 2021 #

4 PM

Run 43:04 intensity: (47 @1) + (9:01 @2) + (33:16 @3) 3.94 mi (10:56 / mi) +73m 10:20 / mi
ahr:145 max:159 shoes: Launch 8 - Black

Sunday Dec 12, 2021 #

8 AM

Run 1:07:06 intensity: (33 @1) + (8:19 @2) + (45:01 @3) + (13:13 @4) 5.2 mi (12:54 / mi) +176m 11:41 / mi
ahr:155 max:174 shoes: Speedcross G - Black

Around South Park on the white loop. Beautiful morning!

Saturday Dec 11, 2021 #

3 PM

Bike - Stationary 48:21 intensity: (20:02 @1) + (27:41 @2) + (38 @3) 10.67 mi (13.2 mph)
ahr:127 max:152

Opted to stay inside and avoid the rain.

Friday Dec 10, 2021 #

2 PM

Run 43:06 intensity: (1:19 @1) + (8:06 @2) + (32:04 @3) + (1:37 @4) 4.03 mi (10:42 / mi) +38m 10:23 / mi
ahr:150 max:174 shoes: Launch 8 - Black

Along the paved trail at Mingo. Absolutely beautiful weather - sunny and low 60s.

Thursday Dec 9, 2021 #

7 PM

Run 22:47 intensity: (1:15 @1) + (2:12 @2) + (19:20 @3) 2.18 mi (10:27 / mi) +27m 10:04 / mi
ahr:147 max:160 shoes: Launch 8 - Black

I’m glad Kevin dragged me out. Very pleasant evening.

Yoga 20:00 [1]

Wednesday Dec 8, 2021 #

6 PM

Bike - Stationary 32:02 intensity: (5:45 @1) + (22:46 @2) + (3:31 @3) 6.73 mi (12.6 mph)
ahr:133 max:149

Monday Dec 6, 2021 #

7 PM

Bike - Stationary 32:32 intensity: (29:27 @1) + (3:05 @2) 6.61 mi (12.2 mph)
ahr:119 max:133

Spinning out the legs. Feeling pretty good.

Saturday Dec 4, 2021 #

7 AM

Orienteering 8:49:20 intensity: (57 @0) + (8:18:47 @1) + (27:36 @2) + (2:00 @3) 21.3 mi (24:51 / mi) +1122m 21:21 / mi
ahr:114 max:160 shoes: Speedcross G - Black

Crooked Compass Adventure Trek

We signed up for this race 2 (?) years ago and it finally happened! I've been taking it pretty easy with training this fall so we decided to just go out for a fun day of finding flags.

We got maps and I planned while Kevin worked on finishing our gear prep. I originally planned a CW route (skipping some middle points to save climb), but after discussing with Kevin we landed on doing the loop CCW to hit the bonus map earlier and save the long trail legs for later in the race.

The race started with a prologue run to pick up your passport, which Kevin did while I waited at the S/F. And then we were off on a ~1.5 mile hike up a hill (on a trail) with the rest of the race field. Snagged our first CP and headed off on our planned route. It seemed that there were an unusual number of people around. Probably because it was a big race and we were just walking. Nice to follow others to the flag instead of leading them to it for a change! Things went smoothly until E. We tried to cut across to a trail, but got in some thick mountain laurel (or rhododendron?). Spent a while moving slowly through that until we finally came out to the intended trail. Then we stopped at the wrong trail bend to look for the flag. Finally got it sorted out. That was really the only navigational blunder of the day.

Shortly after that we arrived at M2 where we picked up the bonus map with 6 flags in a mountain bike park. I was skeptical of the map, but was able to move us through the section pretty smoothly. We saw a lot of lost looking teams in there. After we found the 6 flags we sat on a log overlooking a pond and ate our lunch. It was quite pleasant.

The rest of the navigation was uneventful. Kevin was spot on with his bearings and the flags were well placed. We did hear a rattle snake near W. The decent from Y to U was rocky and steep. Kevin was not a happy camper. When we were on our way to Q I noticed that we could hit K instead of P, which was more road than trail. Opted to do that and rounded out our route with a very long hike along a ridge and back down to the parking lot. Trails go by much faster when running.

Ended up finishing an hour early, but we didn't have any desire to be rushing back. Would have had the time for a couple more points. It was a beautiful day to be out in the woods. Started mid-40's and was mid-50's and sunny all afternoon. Couldn't hope for better in December. Fun day. I'm glad we made it out and now we have finally done a Rootstock race!

Thursday Dec 2, 2021 #

4 PM

Bike - Stationary 49:02 intensity: (32:16 @1) + (16:46 @2) 10.43 mi (12.8 mph)
ahr:123 max:135

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