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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jan 3, 2016:

activity # timemileskm+mload
  Orienteering2 2:33:58 11.64(13:14) 18.73(8:13) 30445 /52c86%63.9
  Total2 2:33:58 11.64(13:14) 18.73(8:13) 30445 /52c86%63.9

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MoTuWeThFrSaSu

Saturday Jan 2, 2016 #

10 AM

Orienteering race 1:13:42 intensity: (53:42 @3) + (20:00 @4) ** 9.96 km (7:24 / km) +119m 6:59 / km
spiked:27/29c shoes: Luath Blue XTalon 212s

ICO Cold-O

Meet 2, course 2

A quick score-O with long running legs connecting Belzer and Skiles. I hope dersu's is healing as he definitely fell hard during his run. Cleared; tired and happy to be within a few minutes of cii00me9 at the finish.

Friday Jan 1, 2016 #

Note

Time for some new training goals. Last year's commitment was 45 min/day and it was hard to do but was 99% completed (<3 hrs under 295 h but 3 h less than my peak in 2014). Upon checking my math, it appears that 295 hrs = 48.5 min/day so woot!

Same general scheme and goals with the addition of cycling and stretching as stand-alone goals plus figuring orienteering distance separately and combined with running/hiking/jogging. Some of the goals seem counterproductive like running time vs distance but trying to keep some lower intensity exercise in the mix should keep me less injured more of the time.

296 hr total time
1000 controls
450 km of orienteering/90 h (>48 races)
880 miles of running/jogging/hiking (600 + orienteering)
New: 400 miles cycling
New: 30.5 h stretching



11 AM

Orienteering race 1:20:16 intensity: (16:00 @2) + (40:16 @3) + (20:00 @4) + (4:00 @5) *** 8.77 km (9:09 / km) +185m 8:17 / km
spiked:18/23c shoes: Inov 340 Pair #2

Rentchler/Timberhill New Year's O

Meet 1, course 1

There were few places where time was lost battling more honeysuckle than I should have been battling. Some of the legs had many reasonable options (C4). My ankle was more resilient than I thought it was going to be. Given the effort expended on some of the climbs, I am working on a hill running strategy. Great to enter the new year with friends, forest and food.

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