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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Mar 27, 2023:

activity # timemileskm+m
  Orienteering3 2:55:52 11.56(15:13) 18.6(9:27) 86756c
  Run4 1:30:55 8.53(10:40) 13.73(6:37) 75
  Run - Indoor2 1:10:20 6.11(11:30) 9.84(7:09)
  Strength1 20:00
  Total7 5:57:07 26.2 42.17 94256c

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TuWeThFrSaSuMo

Sunday Mar 26, 2023 #

9 AM

Run 9:21 intensity: (5:27 @1) + (2:19 @2) + (1:35 @3) 0.78 mi (11:59 / mi) +37m 10:27 / mi
ahr:126 max:155 shoes: Inov8 - Blue

Warmup.

Orienteering 48:35 intensity: (16 @1) + (17 @2) + (10:49 @3) + (16:17 @4) + (20:56 @5) 2.8 mi (17:21 / mi) +269m 13:22 / mi
ahr:171 max:185 21c shoes: Inov8 - Blue

Solid run. Felt like a lot of hesitation through 9. Paused to confirm my location a number of times. 3 - Cliff didn’t look like I was expecting so I stopped a little early. 5 - Slow approaching the control. Probably should have gone straight instead of around. 7 - Very confused by an unexpected trail in the open area. Paused to puzzle that over before deciding I had to be in the right place. 9 - Slow down the hill and then missed slightly on my initial attack. Corrected pretty quickly. After that everything clicked and I had good flow. I did check out the wrong flag on the way to 11. And left 18 in slightly the wrong direction so some hesitation in to 19.

My legs felt surprisingly good. HR was easier to keep within a reasonable range today. Overall, very happy with this race and the weekend as a whole. I’ve had some consistently good runs this year!

Run 8:35 intensity: (2:01 @1) + (5:20 @2) + (1:14 @3) 0.69 mi (12:27 / mi) +24m 11:13 / mi
ahr:133 max:147 shoes: Inov8 - Blue

Cool down.

OCIN_FP2023_Sunday_Middle_8_Red - Splits

Saturday Mar 25, 2023 #

10 AM

Run 11:08 intensity: (1 @1) + (6:29 @2) + (4:38 @3) 1.09 mi (10:13 / mi) +12m 9:52 / mi
ahr:141 max:160 shoes: Inov8 - Blue

Warmup.

Orienteering 1:45:53 intensity: (21 @2) + (15:00 @3) + (36:16 @4) + (54:16 @5) 6.49 mi (16:19 / mi) +545m 12:56 / mi
ahr:174 max:190 15c shoes: Inov8 - Blue

Flying Pig Long - Carter Caves (9.3 km / 480m)

I like longs :) Started off rather sloppy. Came in high to 1, but realized where I was when I hit the trail. A lot of hesitation to 2. Should have been an easy leg, but I just wasn’t reading the map well. Took the ridge trail to 3, but got confused at the last bend? I accidentally paused my watch for a few minutes here, but I probably lost a minute or so looking for the trail I was already on… Pulled it together after that and had a pretty clean run. Some good route choice legs. Went up and over 6 to 7. Spur trail to 8. That might have been my favorite part of the course - I just enjoy running along ridges, especially in the sunshine! Around through the campground 8 to 9. Contoured 12 to 13. And then all the uphill to the finish.

I didn’t feel overly energetic today. G seems to have gifted me with the latest daycare cold. Super mild, but my HR was running high which doesn’t do any favors for map reading. Really ran out of steam after 12. Still had a lot of fun! Beautiful day, if a bit hotter than I’m used to, 70 and sunny. So nice to catch up with o friends.

OCIN_FP2023_Saturday_Long_8 Red - Splits

Flying_Pig_Maze_O_ControlDescription - Splits

Friday Mar 24, 2023 #

Event: Flying Pig XXV - 2023 OUSA Nationals
 
2 PM

Run 11:07 intensity: (1:11 @1) + (5:28 @2) + (4:17 @3) + (11 @4) 1.13 mi (9:50 / mi)
ahr:141 max:166 shoes: Launch 8 - Black

Warmup.

Orienteering 21:24 intensity: (30 @3) + (1:42 @4) + (19:12 @5) 2.27 mi (9:26 / mi) +53m 8:47 / mi
ahr:180 max:191 20c shoes: Launch 8 - Black

Flying Pig Sprint - Morehead University (2.7 km / 70 m)

Fun sprint. I didn't have any major mistakes so pretty happy with my run. I studied up on clue descriptions this week and correctly navigated to all of the flag locations! A few small mistakes. Hesitation on 6. Left 9 in the wrong direction. Overran 14.

Run 8:14 intensity: (1:02 @2) + (7:12 @3) 0.72 mi (11:26 / mi)
ahr:147 max:163 shoes: Launch 8 - Black

Cool down.

OCIN_FP2023_Friday_Sprint_8 Red - Splits

Thursday Mar 23, 2023 #

5 AM

Run - Indoor 25:08 intensity: (58 @1) + (23:12 @2) + (58 @3) 2.28 mi (11:00 / mi)
ahr:136 max:145

6 AM

Strength 20:00 [3]

Wednesday Mar 22, 2023 #

5 PM

Run 42:30 intensity: (4:08 @1) + (29:12 @2) + (8:57 @3) + (13 @4) 4.12 mi (10:19 / mi) +2m 10:18 / mi
ahr:138 max:167 shoes: Launch 8 - Black

Easy trot with 4x90s efforts. It was a beautiful day. Feeling good.

Tuesday Mar 21, 2023 #

5 AM

Run - Indoor 45:12 intensity: (17:41 @1) + (27:31 @2) 3.83 mi (11:48 / mi)
ahr:126 max:133 shoes: Launch 8 - Purple

Easy trot. Planned some routes on a sprint map.

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