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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending May 15, 2022:

activity # timemileskm+mload
  Orienteering3 2:56:17 15.13(11:39) 24.35(7:14) 31033 /54c61%384.5
  Running3 1:22:50 9.73(8:31) 15.66(5:17) 192154.8
  Stretching2 50:000.0
  Strength1 21:087.3
  Total6 5:30:15 24.87 40.02 50233 /54c61%546.6
  [1-5]6 4:23:03

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MoTuWeThFrSaSu

Sunday May 15, 2022 #

11 AM

Running 11:29 intensity: (28 @0) + (5:21 @1) + (5:33 @2) + (7 @3) 2.0 km (5:44 / km) +26m 5:23 / km
ahr:146 max:171 shoes: Mizuno Waverider 25

Orienteering 51:23 intensity: (12 @0) + (30 @1) + (5:09 @2) + (21:05 @3) + (24:13 @4) + (14 @5) *** 7.64 km (6:43 / km) +68m 6:26 / km
ahr:177 max:191 spiked:9/16c shoes: Icebug Spirit 8

Morningside. Lotta trails and dense forest.

1 - Good direction and visualization of the contours
2 - As good of a bearing as one can take in these woods
3 - Was going perfect but then got pulled away by peter and didn't check my compass to see I was going in the wrong direction and ended up getting a little lost
4-6 - Easy mostly on trails and then did well popping into the woods for the controls
7 - Mostly straightforward on the trails but then cut in at the wrong clearing and got bogged down in the veg
8 - There was supposed to be a trail where I left the main one but I didn't see it or it was very small so I got sucked off to other small trails leading to me having to trudge through a lot of deadfall uphill
9 - easy trail leg
10 - Very happy with this one but hesitated just before the circle because I couldn't see the hill hidden behind the trees right in front of me
11 - Ran roughly along various deer tracks to the trail and popped out exactly where I wanted to. Took me a second to see the flag once I was in the circle and I coulda taken a shortcut right before the circle
12 - left the trail at the wrong bend and immediately noticed my mistake and got back to the trail with a slight detour. Left the trail at the right spot but not great direction and had to run up the reentrant a little.
13 - good
14 - Good but was off a little in the circle due to another small unmapped depression
15 - Good although direction coulda been better
16 - Trail leg

Overall: Not used to Oing in such dense woods so that probably led to a couple of the mistakes plus my legs are still a little dead from last weekend.

Running 8:14 intensity: (9 @0) + (3:56 @1) + (4:09 @2) 1.36 km (6:05 / km) +22m 5:37 / km
ahr:146 max:159 shoes: Mizuno Waverider 25

Saturday May 14, 2022 #

12 PM

Orienteering 1:10:08 intensity: (52 @0) + (13:58 @1) + (44:07 @2) + (11:11 @3) **** 8.22 km (8:32 / km) +123m 7:57 / km
ahr:157 max:177 spiked:7/17c shoes: Icebug Spirit 8

BVPP

Focusing on reading/simplifying contours. A bit slow and sloppy at times due to a lack of flagging that this terrain kinda needs. Some good bearings and reading of the contours, but when I stopped doing so and just kinda ran things fell apart a little. Cut the course short since I was pretty thirsty and my right shin was starting to get kinda sore.

Friday May 13, 2022 #

Note

Skiing in may

Thursday May 12, 2022 #

7 PM

Running 43:49 intensity: (28 @0) + (10:04 @1) + (33:14 @2) + (3 @3) 8.04 km (5:27 / km) +50m 5:17 / km
ahr:150 max:170 shoes: Mizuno Waverider 25

Not feeling great

Stretching 25:00 [0]
ahr:75 max:103

Wednesday May 11, 2022 #

6 PM

Running 19:18 intensity: (42 @0) + (5:07 @1) + (1:12 @2) + (7:36 @3) + (4:41 @4) 4.27 km (4:31 / km) +94m 4:04 / km
ahr:161 max:185 shoes: Mizuno Waverider 25

Tuesday May 10, 2022 #

3 PM

Orienteering 54:46 intensity: (33 @0) + (31:53 @1) + (22:14 @2) + (6 @3) *** 8.49 km (6:27 / km) +119m 6:01 / km
ahr:148 max:172 spiked:17/21c shoes: Inov-8 Trailroc G 280

Nice to be back at Nosehill but glutes were not having it on the initial climb. Quite happy with how I did in the corridor and LineO sections. Otherwise, on the main part of the course, I was mostly doing well other than some small bobbles.

Monday May 9, 2022 #

3 PM

Strength 21:08 intensity: (13:49 @0) + (7:19 @1)
ahr:105 max:134

Recovering from the weekend so just 2 sets

Stretching 25:00 intensity: (24:59 @0) + (1 @3)
ahr:64 max:92

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