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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jun 25, 2016:

activity # timemileskm+mload
  Hiking1 7:37:30 17.01(26:54) 27.38(16:43) 33691.5
  Orienteering2 1:51:19 9.93(11:13) 15.98(6:58) 11941 /51c80%52.2
  Road running4 1:30:52 10.56(8:36) 16.99(5:21) 12633.9
  Mapping1 1:15:00 2.0(37:30) 3.22(23:18)7.5
  Warmup-down3 29:57 1.61(18:36) 2.59(11:34) 454.5
  Trail running1 18:39 1.59(11:44) 2.56(7:17) 376.5
  Stretching1 15:031.5
  Total9 13:18:20 42.7 68.72 66341 /51c80%197.5
  [1-5]9 13:01:30

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Saturday Jun 25, 2016 #

10 AM

Hiking 7:37:30 [2] 17.01 mi (26:54 / mi) +336m 25:21 / mi
shoes: Saucony Guide 8 - 2016

Friday Jun 24, 2016 #

10 AM

Road running 14:31 intensity: (1:13 @0) + (1:16 @1) + (3:22 @2) + (7:33 @3) + (1:07 @4) 1.7 mi (8:33 / mi) +81m 7:27 / mi
ahr:133 max:159

Warmup-down 8:48 intensity: (3:21 @0) + (5:27 @3) 0.23 mi (38:17 / mi) +4m 36:13 / mi
ahr:89 max:114

3 PM

Road running 13:11 [3] 1.5 mi (8:47 / mi) +5m 8:42 / mi

Thursday Jun 23, 2016 #

11 AM

Trail running 18:39 [3] 1.59 mi (11:44 / mi) +37m 10:56 / mi
shoes: Saucony Guide 8 - 2016

5 PM

Orienteering race 50:58 [3] ** 3.78 mi (13:29 / mi) +114m 12:20 / mi
spiked:9/15c shoes: Saucony Guide 8 - 2016

Wednesday Jun 22, 2016 #

5 PM

Road running 35:16 intensity: (17 @0) + (59 @1) + (7:56 @2) + (25:40 @3) + (24 @4) 3.93 mi (8:58 / mi) +28m 8:47 / mi
ahr:141 max:154 shoes: Saucony Guide 8 - 2016

Humid but less warm. Worked hard to keep the av heart rate down to get a run that was lower intensity in the hopes of having a more intentional and varied set of workouts during the week. It was definitely an effort to keep resetting our pace lower when we were passed by a tempting faster runner.

Warmup-down 11:18 intensity: (6:30 @0) + (1:40 @1) + (14 @2) + (2:54 @3) 0.88 mi (12:51 / mi)
ahr:101 max:139 shoes: Saucony Guide 8 - 2016

cool down (edited out the blackberry picking)

Stretching 15:03 [1]

plus a bit of core

Tuesday Jun 21, 2016 #

8 PM

Road running 27:54 intensity: (23 @0) + (12 @1) + (56 @2) + (7:17 @3) + (19:06 @4) 3.43 mi (8:08 / mi) +12m 8:03 / mi
ahr:153 max:164 shoes: Saucony Guide 8 - 2016

school lap

Warmup-down 9:51 intensity: (4:42 @0) + (29 @1) + (2:20 @2) + (2:20 @3) 0.5 mi (19:42 / mi) +41m 15:43 / mi
ahr:100 max:125 shoes: Saucony Guide 8 - 2016

Monday Jun 20, 2016 #

Mapping 1:15:00 [1] 2.0 mi (37:30 / mi)

>90% completion of Holliday Park updates

Sunday Jun 19, 2016 #

11 AM

Orienteering race 30:20 intensity: (13 @0) + (9 @1) + (14 @2) + (5:48 @3) + (23:53 @4) + (3 @5) ** 3.3 mi (9:11 / mi) +3m 9:10 / mi
ahr:155 max:165 spiked:16/18c shoes: Saucony Guide 8 - 2016

NC Sprints, Advanced 1 3.7 km
Meet 19, course 25

First run, OK at the beginning but by the end the open sunny running was on to me. Kept pushing but pumped out.

Orienteering race 30:01 intensity: (11 @0) + (8 @1) + (8 @2) + (4:57 @3) + (20:47 @4) + (3:50 @5) ** 2.85 mi (10:32 / mi) +2m 10:30 / mi
ahr:160 max:170 spiked:16/18c shoes: Saucony Guide 8 - 2016

NC Sprints, Advanced 2 3.6 km
Meet 19, course 26

Last run of the day, hot and it felt not so great. Mapper needs to use a more realistic shade of green in the honeysuckle; fight is 0-20% and the one hillside is no better than this. Probably, liked this course the best of the two but it was all fun. Lost a ton of time getting to and away from the creekside tree.

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