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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending Jun 12, 2022:

activity # timemileskm+mload
  Orienteering7 5:48:53 30.5(11:26) 49.08(7:06) 9968 /15c53%797.9
  Running3 42:37 4.49(9:30) 7.22(5:54) 1449.1
  Total7 6:31:30 34.98(11:11) 56.3(6:57) 10108 /15c53%846.9
  [1-5]7 6:20:13

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MoTuWeThFrSaSu

Sunday Jun 12, 2022 #

Event: CascadeOC Ultimate #7 - Fishtrap Lake (Goat)
 
10 AM

Orienteering 2:23:11 intensity: (28 @0) + (4:30 @1) + (44:29 @2) + (1:30:37 @3) + (3:07 @4) 19.93 km (7:11 / km) +358m 6:36 / km
ahr:170 max:184 shoes: Inov-8 Oroc Ultra 290

Goat. Legs and brain def tired after all that O all week

Saturday Jun 11, 2022 #

Event: CascadeOC Ultimate #6 - Fishtrap Lake (Middle)
 
9 AM

Running warm up/down 11:56 intensity: (1:01 @0) + (10:22 @1) + (33 @2) 2.01 km (5:57 / km) +11m 5:47 / km
ahr:136 max:152 shoes: Inov-8 Oroc Ultra 290

Orienteering race 46:37 intensity: (10 @0) + (32 @1) + (1:17 @2) + (18:31 @3) + (26:07 @4) *** 6.96 km (6:42 / km) +190m 5:54 / km
ahr:179 max:189 spiked:8/15c shoes: Inov-8 Oroc Ultra 290

PNWOF Day 8 - Fishtrap Middle NRE
Had a good race other than 4-7 where I managed to lose 6:45 in total. Good to know my pace was good otherwise though.

1 - Good start, got a little confused with all the cliffs but just kept my bearing and got through it.
2 - Solid route
3 - Nice
4 - Thought I was already at 4 for some reason and started running to 5 until nothing made sense and I realized my mistake and ran to 4 nicely
5 - Terrible exit, tried to avoid the nasty veg and just made it worse and took a bunch if extra distance, should have just gone up the hill and the start back out the way I came in
6 - Good but then got distracted by Danny and got pulled off but realised his mistake and corrected myself
7 - Kinda disoriented after my mistake and thought the swamp would be easier running like the other onces. Should have just gone around.
8 - Should have left the trail sooner
9 - Didn't let myself get distracted by the others in the pack and didn't make the same mistake they did so I managed to pull ahead for the time being
10 - Easy
11 - Good exit but coulda went straighter. The control was not turned on so got a little distracted by that
12 - Kinda confused bc I didn't realize we were back at the start so took a second before continuing in a poor direction
13 - good
14 - Good bearing but was reading the veg in the distance wrong so got a little pulled off until I got to the cliffs and fixed by bearing
F - Weird to not have a go control at a NRE, poor exit following Danny then good after that

Running warm up/down 5:48 intensity: (51 @1) + (4:54 @2) + (3 @3) 1.0 km (5:47 / km) +3m 5:42 / km
ahr:152 max:172 shoes: Inov-8 Oroc Ultra 290

Friday Jun 10, 2022 #

Note
(rest day)

Very needed. Calves loosened up noticably throughout the day and multiple hot tub sessions!

Thursday Jun 9, 2022 #

11 AM

Orienteering 50:15 intensity: (3:47 @0) + (28:32 @1) + (17:55 @2) + (1 @3) *** 6.57 km (7:39 / km) +129m 6:58 / km
ahr:142 max:160 shoes: Inov-8 Oroc Ultra 290

PNWOF Day 6 - Camp 7 Mile
Pretty cool area in an old military area. However, the Veg was mapped pretty poorly and I was trying to stay away from trails because of my hamstring. Got a little messed on 3 due to the Veg but 4 was pretty much perfect. Veg/my own stupidity threw me off pretty badly on 5 so just called it quits and cut to the last few controls. Really need tomorrows rest day at this point

Long Advanced - Splits

Long Advanced - Splits

Wednesday Jun 8, 2022 #

9 AM

Running warm up/down 7:46 intensity: (1:08 @0) + (6:37 @1) + (1 @3) 1.2 km (6:29 / km)
ahr:126 max:143 shoes: Inov-8 Trailroc G 280

The map looked really fun so I decided to do a WU and try to race it

Orienteering 23:03 intensity: (17 @0) + (3:28 @1) + (16:56 @2) + (2:22 @3) *** 3.84 km (6:00 / km) +70m 5:30 / km
ahr:158 max:178 shoes: Inov-8 Trailroc G 280

PNWOF Day 5 pt. 1 - Manito Sprint
Really great course on a really nice park map. Definitely, one of the best park sprints I have done. Kinda like a forest sprint with the number of cliffs and forested areas. Was trying to run hard but hammy started to click so slowed down.
4 PM

Orienteering 21:59 intensity: (24 @0) + (8:15 @1) + (13:20 @2) *** 2.91 km (7:33 / km) +36m 7:06 / km
ahr:149 max:164 shoes: Inov-8 Oroc Ultra 290

PNWOF Day 5 pt. 2 - Bowl and Pitcher Sprint
Taking it easy on my hamstring and it seemed to be fine. Made one really bad mistake and one kinda bad mistake but otherwise it was good. Just kinda tired and the map was wonky

Long Advanced - Splits

Long Advanced - Splits

Tuesday Jun 7, 2022 #

2 PM

Orienteering 43:43 intensity: (3:15 @0) + (25:44 @1) + (10:28 @2) + (2:45 @3) + (1:31 @4) *** 4.21 km (10:23 / km) +198m 8:24 / km
ahr:142 max:186 shoes: Inov-8 Oroc Ultra 290

PNWOF Day 4 - Saltese Uplands
Should have just taken it as a rest day since the map and terrain were pretty bad. Quit about halfway when I saw the elephant track going as far as I could see to the next control through the thick grass

Long Advanced - Splits

Monday Jun 6, 2022 #

11 AM

Running warm up/down 11:05 intensity: (22 @0) + (10:43 @1) 2.01 km (5:31 / km)
ahr:134 max:145 shoes: Mizuno Waverider 25

Overextended my right leg on a log or something yesterday so feeling kinda stiff but good by the end

Orienteering 20:05 intensity: (25 @0) + (4:46 @1) + (43 @2) + (10:43 @3) + (3:28 @4) 4.66 km (4:19 / km) +15m 4:15 / km
ahr:166 max:186 shoes: Icebug Acceleritas 8

PNWOF Day 3 - U of M sprint.
Stoped raining for the brief period that I ran. Mostly a good race but got stuck in some traps with construction fencing and lost about 90s overall. Pretty happy that I woulda been competitive with Greg and Danny otherwise tho

Running warm up/down 6:02 intensity: (4:18 @1) + (19 @2) + (1:11 @3) + (14 @4) 1.0 km (6:01 / km)
ahr:151 max:188 shoes: Mizuno Waverider 25


Long - Splits

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