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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Apr 19, 2020:

activity # timemileskm+m
  Run5 3:19:16 20.26(9:50) 32.61(6:07) 396
  Yoga3 1:05:00
  Bike - Stationary 1 45:02 10.37(13.8/h) 16.69(22.2/h)
  Orienteering1 41:01 2.09(19:38) 3.36(12:12) 18212c
  Strength1 10:00
  Total9 6:00:19 32.72 52.66 57812c
  [1-5]9 5:59:35

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MoTuWeThFrSaSu

Sunday Apr 19, 2020 #

9 AM

Run 13:43 intensity: (23 @1) + (1:57 @2) + (8:42 @3) + (2:41 @4) 1.4 mi (9:48 / mi)
ahr:152 max:173 shoes: Speedcross 4 - Aqua

Warmup.

Orienteering 15:07 intensity: (3:30 @1) + (2:44 @2) + (8:36 @3) + (17 @4) 0.66 mi (22:54 / mi) +82m 16:31 / mi
ahr:141 max:167 shoes: Speedcross 4 - Aqua

All the thorns.

Orienteering 25:54 intensity: (11 @0) + (5:37 @1) + (11:21 @2) + (8:45 @3) 1.43 mi (18:07 / mi) +100m 14:54 / mi
ahr:135 max:158 12c shoes: Speedcross 4 - Aqua

About once a year we decide to try orienteering at Mingo. And every time we say we should never go back. The map is just not good and there are thorn bushes everywhere. It was nice to be out in the woods with a map, but I have had my annual reminder of why we tend to avoid this park.
C • Camp 2

Run 17:19 intensity: (4 @0) + (18 @1) + (3:49 @2) + (8:45 @3) + (3:21 @4) + (1:02 @5) 1.32 mi (13:07 / mi) +75m 11:09 / mi
ahr:153 max:186 shoes: Speedcross 4 - Aqua

Part bushwhacking, part trail running back to the car.
7 PM

Yoga 20:00 [1]

Saturday Apr 18, 2020 #

6 AM

Run 49:30 intensity: (17 @1) + (2:57 @2) + (45:26 @3) + (50 @4) 5.09 mi (9:43 / mi) +55m 9:25 / mi
ahr:153 max:169 shoes: Ravenna 10.2

Trot on the trail. Legs didn't have any oomph this morning.

Friday Apr 17, 2020 #

9 AM

Bike - Stationary 45:02 intensity: (29 @0) + (15:43 @1) + (19:47 @2) + (8:53 @3) + (10 @4) 10.37 mi (13.8 mph)
ahr:130 max:167

Easy spin on the trainer.

Strength 10:00 [3]

Thursday Apr 16, 2020 #

6 AM

Yoga 15:00 [1]

3 PM

Run 5:20 intensity: (36 @1) + (3:27 @2) + (1:17 @3) 0.5 mi (10:40 / mi) +23m 9:19 / mi
ahr:136 max:150 shoes: Speedcross 4 - Navy

Warmup.

Run 35:42 intensity: (1:50 @2) + (10:44 @3) + (18:03 @4) + (5:05 @5) 3.87 mi (9:14 / mi) +139m 8:18 / mi
ahr:164 max:183 shoes: Speedcross 4 - Navy

Trail time trial at South Park. There's a 'flat' loop that Kevin has been trying to convince me to use as a time trial course for a long time. I finally decided it was a good idea (probably should've listened to him earlier). Started by the stream and took all the shortest options. We were faster than I was expecting! It's fun to go fast sometimes. We did start off a little too fast and I was hurting by the end. We'll see if we can get the pace down below 9. Seems doable. Trails were in great shape today, just a couple wet spots.
C • TT 2

Wednesday Apr 15, 2020 #

6 AM

Run 38:15 intensity: (19 @1) + (2:15 @2) + (33:41 @3) + (2:00 @4) 4.06 mi (9:25 / mi) +53m 9:03 / mi
ahr:155 max:173 shoes: Ravenna 10.2

Even colder this morning. At least it was sunny. Legs feeling pretty good.

Tuesday Apr 14, 2020 #

6 AM

Run 39:27 intensity: (11 @1) + (14 @2) + (35:47 @3) + (3:15 @4) 4.02 mi (9:49 / mi) +52m 9:26 / mi
ahr:157 max:173 shoes: Ravenna 10.2

Chilly, but a beautiful morning to be out!
6 PM

Yoga 30:00 [1]

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