Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RLShadow

In the 7 days ending May 4, 2019:

activity	#	time	miles		km		+ft
Walking	3	1:27:44	4.1	(21:25)	6.59	(13:18)	11
Course setting	1	1:21:55	3.64	(22:31)	5.85	(14:00)	21
Orienteering	1	1:05:24	3.8	(17:13)	6.12	(10:42)	556	10 /	10c	100%
Biking (stationary)	1	1:03:00	17.2	(3:40)	27.68	(2:17)
Run/walk	2	30:04	2.73	(11:01)	4.39	(6:51)	147
Running	1	19:21	2.02	(9:35)	3.25	(5:57)	2
Total	9	5:47:28	33.48	(10:23)	53.89	(6:27)	737	10 /	10c	100%

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Saturday May 4, 2019 #

Event: ROC - Mendon Ponds Park

10 AM

Orienteering 1:05:24 [3] *** 3.8 mi (17:13 / mi) +556ft 15:07 / mi
ahr:143 spiked:10/10c shoes: Montrail Bajada III size 11.0

Brown/Green course at Mendon. Lots of road running, which made me wish I was in better running shape!

The spiking of 10 out of 10 controls was a slight stretch -- no big problems with any of them, and I never needed to re-attack, but my routes into the control were not always the most efficient.

1 PM

Walking (With Hanna) 40:42 [1] 1.92 mi (21:12 / mi) +6ft 21:08 / mi
ahr:106 max:132 shoes: Montrail Bajada III size 11.5

Actually, with Hanna, Cheryl, and our grand-dog Teddy. I didn't start recording until our turn-around point in Finn Park, so I doubled what the GPS said.

Short Advanced (Br/Gr) - Splits

Thursday May 2, 2019 #

10 AM

Biking (stationary) 1:03:00 [3] 17.2 mi (3:40 / mi)

Challenging workout. The class was an hour long rather than the usual 45 minute classes I'm used to, for one thing. Plus she worked us pretty hard.

The display said I did 433 kcal of work.

12 PM

Walking (With Hanna) 22:00 [1] 1.08 mi (20:21 / mi) +5ft 20:16 / mi
ahr:90 max:117 shoes: Montrail Bajada III size 11.0

2 PM

Course setting (With Hanna) 1:21:55 [1] 3.64 mi (22:31 / mi) +21ft 22:24 / mi
shoes: Montrail Bajada III size 11.5

Vetting RMA controls in an area between Park Ave. and I-490.

10 PM

Walking (With Hanna) 25:02 [1] 1.1 mi (22:50 / mi)
ahr:91 max:118 shoes: Montrail Bajada III size 11.5

Tuesday Apr 30, 2019 #

9 AM

Run/walk (Trail) 15:19 [3] 1.22 mi (12:33 / mi) +61ft 11:59 / mi
ahr:161 max:176 shoes: Montrail Bajada III size 11.0

In the Indianapolis area for one full day (plus two travel days), with my sister and her two sons, as she prepares to move. We found a state park nearby (Fort Harrison State Park). I attempted to do a trail run -- nice trail and woods, but there were many muddy areas, plus a fair number of roots, so I bailed out after not much distance and then did a road run.

The park looks like it would be suitable for orienteering. Nice contour features and reasonably open woods.

10 AM

Run/walk 14:45 [3] 1.51 mi (9:46 / mi) +86ft 9:16 / mi
ahr:161 max:188 shoes: Montrail Bajada III size 11.0

Road run (hilly).

Sunday Apr 28, 2019 #

2 PM

Running (With Hanna) 19:21 [3] 2.02 mi (9:35 / mi) +2ft 9:34 / mi
shoes: Hoka Conquest 2

Run with Hanna around the big block. Made a couple of stops on account of Hanna, off of the clock. The first mile was pretty slow but I tried to push the pace a bit on the second mile. Hanna was really dragging at the very end. Even worse than I was.

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