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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AndrewM

In the 7 days ending May 21, 2023:

activity # timemileskm+mload
  Orienteering6 4:26:08 19.89 32.01 106424 /88c27%472.2
  Running3 2:49:44 16.32(10:24) 26.26(6:28) 873291.7
  Cycling (MTB)1 1:37:31 9.3(5.7/h) 14.97(9.2/h) 446101.4
  Stretching2 36:00
  Strength3 30:003.1
  Total12 9:59:23 45.5 73.23 238324 /88c27%868.4
  [1-5]11 8:25:35

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MoTuWeThFrSaSu

Sunday May 21, 2023 #

10 AM

Orienteering 31:38 intensity: (2:02 @0) + (7:12 @1) + (21:45 @2) + (39 @3) **** 3.75 km (8:26 / km) +144m 7:05 / km
ahr:151 max:174 spiked:9/14c shoes: Inov-8 X-talon 255 v2

Control picking. This was in the most technical part of the map so it wasn't the best way to start things off as I had a bobble to 1 and then stood around for almost a minute trying to figure out the contours and rock to 2. The rest went much better and my flow and visualization of the terrain were quite good.
Cool area and a pretty solid map but the contours were not great tho as they appeared to just be autogenerated with a lot of form lines hand drawn in after.

Orienteering 29:22 intensity: (18 @0) + (8:27 @1) + (20:25 @2) + (12 @3) *** 4.57 km (6:26 / km) +84m 5:53 / km
ahr:152 max:173 spiked:9/14c shoes: Inov-8 X-talon 255 v2

Bearings practice. Mostly good but some hooks. I had trouble staying super straight and got off my bearings a few times due to not compensating enough when going around thick areas since they were a but bigger than I'm used to
12 PM

Orienteering 26:18 intensity: (50 @0) + (12:44 @1) + (11:09 @2) + (1:35 @3) *** 4.21 km (6:15 / km) +122m 5:27 / km
ahr:142 max:177 spiked:6/8c shoes: Inov-8 X-talon 255 v2

Route choice practice. There weren't a ton of possible routes but I'm pretty happy with the ones I did take. Ran this head-to-head with Adam which was fun but I didn't see him much.
1 PM

Orienteering 32:16 intensity: (40 @0) + (10:02 @1) + (21:33 @2) + (1 @3) *** 3.96 km (8:09 / km) +116m 7:06 / km
ahr:149 max:171 10c shoes: Inov-8 X-talon 255 v2

Final relocation with Adam. Some tricky parts but mostly good

Saturday May 20, 2023 #

10 AM

Orienteering 58:36 intensity: (25 @0) + (5:01 @1) + (36:09 @2) + (14:24 @3) + (2:29 @4) + (8 @5) *** 7.22 km (8:07 / km) +364m 6:29 / km
ahr:163 max:192 28c shoes: Inov-8 X-talon 255 v2

Contours only dogbones training.
Went pretty well but there's a lot of rock not on the map so it took a little to figure out how it was all mapped.
C • contours only 2
2 PM

Orienteering 22:00 intensity: (16 @0) + (3:34 @1) + (15:01 @2) + (3:09 @3) **** 2.81 km (7:50 / km) +64m 7:02 / km
ahr:158 max:176 7c shoes: Inov-8 X-talon 255 v2

Relocation Loop 1 with Adam
The loop was designed to simulate losing contact near the control.
When I got too 3 I read the code as 38 instead if 36 so I thought I was at 4 and then eventually got back to the same control again only to reread and see that it said 36.

Orienteering 45:58 intensity: (2:52 @1) + (29:43 @2) + (13:17 @3) + (6 @4) *** 5.49 km (8:23 / km) +170m 7:15 / km
ahr:164 max:180 7c shoes: Inov-8 X-talon 255 v2

Relocation Loop 2 with Adam
Was set as if you made a large error at the start of the leg. Most of the features were pretty obvious so it wasn't to hard.

Friday May 19, 2023 #

Event: FWOC Western Spring Training Camp
 

Note
(rest day)

Hammy's pretty sore. Plus my sister's grad

Thursday May 18, 2023 #

1 PM

Running intervals 38:23 intensity: (34 @0) + (11:11 @1) + (20:24 @2) + (6:08 @3) + (6 @4) 6.0 km (6:24 / km)
ahr:155 max:180 shoes: Hoka mach 5

A fun one!
3 x [5 x [33m build, 33m cruize, 33m build, turn and repeat] w/ 45s rest (standing)] w/ 90s rest (standing) done on the corner of the track
Workout courtesy of Jan Erik.

Smoke was pretty much gone so did this outside. Still had the track to myself which is nice! Paces were mostly 44-45s

Strength (core) 10:00 intensity: (9:12 @0) + (47 @1) + (1 @3)
ahr:88 max:132

Stretching 18:00 [0]
ahr:61 max:94

Wednesday May 17, 2023 #

10 AM

Orienteering (Map reading) 20:00 [0]

jwoc relevant areas
10 PM

Running 28:07 intensity: (30 @0) + (26:29 @1) + (1:08 @2) 5.25 km (5:21 / km) +31m 5:12 / km
ahr:139 max:153 shoes: Hoka Clifton 8

Waited for the smoke to get a little better. Right left quad a little sore for the first minute

Tuesday May 16, 2023 #

12 PM

Running long 1:43:14 intensity: (53 @0) + (14:24 @1) + (1:26:05 @2) + (1:50 @3) + (2 @4) 15.01 km (6:53 / km) +842m 5:22 / km
ahr:157 max:180 shoes: Hoka Speed Goat 5

Cox "Hill" . The smoke was supposed to clear up a little bit that did not seem to happen. Still a nice run anyways but a little slow at the top bc of snow. I planned to push more on the down but it was too technical in spots to go much faster.
4 PM

Strength 10:00 intensity: (9:12 @0) + (47 @1) + (1 @3)
ahr:89 max:134

Monday May 15, 2023 #

12 PM

Cycling (MTB) 1:37:31 intensity: (4:20 @0) + (1:25:01 @1) + (8:08 @2) + (2 @3) 14.97 km (9.2 kph) +446m
ahr:132 max:158

At CNC, cut short bc legs v tired
5 PM

Strength (Core) 10:00 intensity: (8:36 @0) + (1:24 @1)
ahr:93 max:133

Stretching 18:00 [0]
ahr:68 max:108

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