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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending May 1, 2022:

activity # timemileskm+mload
  Orienteering4 2:43:17 13.54 21.8 49237 /59c62%414.9
  Hiking1 2:09:47 3.02(43:02) 4.85(26:45) 52895.2
  Running3 57:08 6.22(9:11) 10.01(5:42) 5795.9
  Stretching2 50:00
  Strength1 30:0111.5
  Total5 7:10:13 22.78 36.66 107737 /59c62%617.5
  [1-5]5 4:57:34

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MoTuWeThFrSaSu

Sunday May 1, 2022 #

Event: FWOC Spring Opener @ Rumsey
 
10 AM

Orienteering 1:08:41 intensity: (21 @0) + (29:13 @1) + (36:29 @2) + (2:37 @3) + (1 @4) ** 7.43 km (9:14 / km) +220m 8:03 / km
ahr:149 max:180 14c shoes: Inov-8 Trailroc G 280

Shadowing one of the L3s. Followed along on the map, I got a little turned around a few times
12 PM

Orienteering 52:56 intensity: (19 @1) + (42 @2) + (4:30 @3) + (44:37 @4) + (2:48 @5) *** 9.08 km (5:50 / km) +245m 5:08 / km
ahr:184 max:195 spiked:18/20c shoes: Icebug Spirit 8

Strava says 78m Garmin says 60m and counting the contours I get a conservative 245m. Pretty good performance navigation wise but my legs were killing me. Might have helped that some of the short advanced legs were the same/similar

Bad exit from 6 and missed my trail so added extra distance and climb lost 60sec and 18 to 19 could have been a better route to avoid some climb, lost 30sec

Running 12:22 intensity: (3:23 @1) + (8:59 @2) 2.0 km (6:10 / km) +20m 5:53 / km
ahr:152 max:165 shoes: Inov-8 Trailroc G 280

Friday Apr 29, 2022 #

11 AM

Hiking 2:09:47 intensity: (43:50 @0) + (1:16:42 @1) + (9:15 @2) 4.85 km (26:45 / km) +528m 17:19 / km
ahr:123 max:168 shoes: Inov-8 Trailroc G 280

Trying to hike up mount sparrowhawk but had to turn back do to snow

Thursday Apr 28, 2022 #

4 PM

Running 27:58 intensity: (1:42 @0) + (7:19 @1) + (18:56 @2) + (1 @3) 5.0 km (5:35 / km) +22m 5:28 / km
ahr:145 max:159 shoes: Mizuno Waverider 25

Run with map

Strength 30:01 intensity: (18:29 @0) + (11:32 @1)
ahr:106 max:146

Stretching 25:00 [0]
ahr:82 max:102

Orienteering 18:00 [0]

Wednesday Apr 27, 2022 #

7 PM

Running warm up/down 10:52 intensity: (1 @0) + (31 @1) + (9:49 @2) + (31 @3) 2.0 km (5:26 / km) +13m 5:15 / km
ahr:161 max:172 shoes: Inov-8 Trailroc G 280

Orienteering tempo 23:40 intensity: (24 @1) + (15 @2) + (24 @3) + (18:06 @4) + (4:31 @5) *** 5.29 km (4:28 / km) +27m 4:22 / km
ahr:186 max:195 spiked:19/25c shoes: Inov-8 Trailroc G 280

Sprint at U of C. Nav was generally good other than my map folding leading to me missing 14. Mainly focused on good flow and reading ahead which worked well but kinda fell apart at the end where I was making last minute changes to my route which may have led to extra distance. Also started out a bit fast for such a long sprint course. Not feeling the best phiscally either due to some stomach issues and being pretty seditary for the past 2 days due to moving out and travel. Overall pretty decent for my first sprint in a few months.

Running warm up/down 5:56 intensity: (16 @0) + (3:44 @1) + (1:55 @2) + (1 @3) 1.0 km (5:56 / km) +2m 5:52 / km
ahr:140 max:154 shoes: Inov-8 Trailroc G 280

Stretching warm up/down 25:00 [0]
ahr:82 max:113

Tuesday Apr 26, 2022 #

Note
(rest day)

Rest/cutback week

Monday Apr 25, 2022 #

Note
(rest day)

A bit of pain on the inner left thigh last night but seems to have gone away overnight. Will monitor

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