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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: DarthBalter

In the 7 days ending Sep 8, 2019:

activity # timemileskm+m
  ◪5 2:53:52 13.28(13:06) 21.37(8:08) 73250 /72c69%
  road run5 2:16:49 13.11(10:26) 21.09(6:29) 134
  trail run1 54:12 5.9(9:11) 9.5(5:42) 130
  stretching1 10:00
  Total12 6:14:53 32.29 51.96 99650 /72c69%
  [1-5]11 5:41:59
averages - sleep:7.3 weight:164lbs

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MoTuWeThFrSaSu

Sunday Sep 8, 2019 #

8 AM

◪ (Sprint - course 2) 20:32 intensity: (4:44 @2) + (8:11 @3) + (6:09 @4) + (1:28 @5) ***** 3.54 km (5:48 / km) +75m 5:15 / km
ahr:112 max:172 spiked:7/17c slept:8.0 shoes: Adidas Adizero Adios Boost 2

I could blame making and printing it on a map, but a lot of it was my little practice of sprint orienteering in multidimensional environment, instead of running thru the buildings I wad running around the whole course. Lost ~ 1 min in navigational errors on a go, but ~ 3 min was all on route choices.
12 PM

◪ race (sprint relay) 25:47 intensity: (13 @0) + (48 @1) + (3:28 @2) + (5:29 @3) + (9:23 @4) + (6:26 @5) 4.38 km (5:53 / km) +75m 5:26 / km
ahr:155 max:175 spiked:21/25c shoes: Adidas Adizero Adios Boost 2

Mass start Leg 1: much better than this morning, with knowing what to expect from the map, lack of training and racing got me in real trouble on butterfly loop, having a lot of difficulty figuring out what control was next after a common control and which direction it is (~ 1 min all together). Other than that, may be 20-30 sec in sub-optimal routes. Training shell continue, to bet better in 6 weeks.

Sprint 2 - Splits

Saturday Sep 7, 2019 #

10 AM

◪ 3:27 intensity: (2:36 @2) + (46 @3) + (5 @4) 0.3 mi (11:33 / mi) +15m 10:01 / mi
ahr:136 max:157

◪ race (Long - Green Course) 58:44 intensity: (3 @0) + (31 @1) + (5:55 @2) + (40:51 @3) + (9:38 @4) + (1:46 @5) 6.6 km (8:54 / km) +260m 7:26 / km
ahr:151 max:183 spiked:9/12c shoes: Icebugs Spirit 2016


Green Long - Splits

Friday Sep 6, 2019 #

Event: BAOC: U.S. Nationals
 
11 AM

◪ (model event) 21:13 intensity: (5 @0) + (5:54 @1) + (9:30 @2) + (5:44 @3) 1.79 km (11:53 / km) +129m 8:44 / km
ahr:126 max:149 spiked:5/6c slept:8.0 shoes: Icebugs Spirit 2016

tough steep and beautiful redwoods
2 PM

◪ 3:13 intensity: (1:44 @2) + (1:29 @3) 0.55 km (5:53 / km) +19m 5:00 / km
ahr:141 max:154 shoes: Icebugs Spirit 2016

warm up to the start

◪ race (Middle Course 8) 40:56 intensity: (15 @1) + (3:02 @2) + (16:31 @3) + (18:52 @4) + (2:16 @5) **** 4.04 km (10:08 / km) +159m 8:28 / km
ahr:154 max:170 spiked:8/12c shoes: Icebugs Spirit 2016

I had very decent start, reasonable speed and execution, bombed 6 (which I passed on a way to 1) and really bombed #8 ~ 5 min and lost e-punch there as well. After the race went looking for SI stick there, did not find it, and got attacked by a swarm of yellow jackets, ran like hell from that spot.
No official result, but happy with my orienteering, after not racing or training for a year, with exception of Billygoat.

Thursday Sep 5, 2019 #

5 PM

road run 23:49 intensity: (21:26 @0) + (1:50 @1) + (33 @3) 1.29 mi (18:27 / mi) +12m 17:55 / mi
ahr:80 max:110

road run (strides) 59:33 intensity: (7 @0) + (32 @1) + (25:01 @2) + (33:16 @3) + (37 @4) 10.32 km (5:46 / km) +86m 5:32 / km
ahr:142 max:163 shoes: Adidas Adizero Adios Boost 2

Wednesday Sep 4, 2019 #

8 AM

road run (commute - work) 12:09 intensity: (16 @0) + (1:45 @1) + (6:01 @2) + (1:03 @3) + (1:56 @4) + (1:08 @5) 1.8 km (6:45 / km) +10m 6:34 / km
ahr:136 max:170 slept:6.5 weight:164lbs shoes: Adidas Adizero Prime Ink

4 PM

road run 7:24 intensity: (13 @0) + (19 @1) + (6:00 @2) + (52 @3) 1.3 km (5:42 / km) +10m 5:29 / km
ahr:145 max:175 shoes: Adidas Adizero Prime Ink

Tuesday Sep 3, 2019 #

7 AM

road run (commute - work) 22:31 intensity: (4 @1) + (19:18 @2) + (3:09 @3) 3.8 km (5:56 / km) +5m 5:53 / km
ahr:135 max:150 slept:6.0 weight:164lbs shoes: Adidas Ultra Boost Uncaged

nice summer morning
4 PM

road run (commute - home) 11:23 intensity: (31 @0) + (2:24 @1) + (8:28 @2) 1.8 km (6:19 / km) +10m 6:09 / km
ahr:118 max:134 shoes: Adidas Ultra Boost Uncaged

Monday Sep 2, 2019 #

2 PM

trail run (easy - MP) 54:12 intensity: (25 @1) + (22:15 @2) + (13:32 @3) + (18:00 @4) 9.5 km (5:42 / km) +130m 5:20 / km
ahr:141 max:147 slept:8.0 weight:164lbs shoes: Salomon S-Lab Fellcross 2

To Forest Park + 4 loops + back. quite humid, rained cats and dogs on a last loop. Legs are generally stiff in the beginning
3 PM

stretching (legs and lower back) 10:00 [0]

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