Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O Joy

In the 31 days ending Jul 31, 2016:

activity	#	time	miles		km		+m
Orienteering	5	8:26:25	24.39	(20:46)	39.25	(12:54)	591	82c
bike	5	5:56:58	78.41	(4:33)	126.18	(2:50)	152
run	7	3:45:46	20.56	(10:59)	33.08	(6:49)	58
core/stretch	4	1:15:00
walk	3	1:12:10	3.35	(21:33)	5.39	(13:23)	17
Total	19	20:36:19	126.7		203.91		818	82c

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Saturday Jul 30, 2016 #

8 AM

run 32:07 [3] 2.89 mi (11:07 / mi) +17m 10:55 / mi
shoes: NB 860v5

Y multifit training easy run as prerace run for most of the group.

core/stretch 20:00 [1]

Wednesday Jul 27, 2016 #

7 PM

run 37:08 [3] 3.14 mi (11:50 / mi) +3m 11:47 / mi
shoes: NB 860v5

North Central Cross Country 5K Course Fundraiser. I don't like running on grass as I don't pick up my feet high enough and it was a fairly warm night but it was all for a good cause. The course is much better than last year.

Monday Jul 25, 2016 #

6 PM

bike 16:42 [3] 2.96 mi (5:38 / mi) +12m 5:34 / mi

Y Multifit training; easy ride to Orchard Park school

bike 11:01 [3] 2.88 mi (3:50 / mi) +3m 3:49 / mi

3 bike loops with 30 sec surges

run 10:15 [3] 1.01 mi (10:09 / mi)
shoes: NB 860v5

run 1 mile; warm humid evening and the first brick made me nauseous and light-headed so I sat out the 2 mile bike/0.5 mile run brick

bike 6:44 [3] 1.51 mi (4:28 / mi) +3m 4:26 / mi

1 easy bike loop

run 3:54 [3] 0.4 mi (9:45 / mi) +1m 9:40 / mi

run of second brick

bike 17:10 [3] 2.98 mi (5:46 / mi)

bike back to the Y

Saturday Jul 23, 2016 #

8 AM

run 44:30 [3] 3.76 mi (11:50 / mi) +10m 11:44 / mi
shoes: NB 860v5

Y multifit training; Only two of us showed up for the run as many were at a Tri race and it was already hot and humid at 8:30 am. Intended to run for 60 min but switched to a walk at about 3.8 miles. High 80's with ~73o dew point made even the walk uncomfortable.

C • Well done 1

walk 30:30 [2] 1.8 mi (16:57 / mi)
shoes: NB 860v5

10 AM

core/stretch 20:00 [1]

Wednesday Jul 20, 2016 #

6 PM

bike 27:41 [3] 6.2 mi (4:28 / mi) +13m 4:26 / mi

Y Multifit training; ride to Crystal Lake for time trials.

bike 18:30 [3] 5.4 mi (3:26 / mi) +3m 3:25 / mi

Two time trial loops. Temps at around 90oC and really humid so this didn't feel very good - didn't have any power in my legs.

bike 34:30 [3] 7.5 mi (4:36 / mi) +34m 4:32 / mi

back home

Monday Jul 18, 2016 #

Note

Y Multifit training; brick surge intervals for 2 bike loops/1 mile run, 2 loops/~0.5 mile run, 1 loop/~0.25 mile run.

6 PM

bike 10:40 [3] 2.91 mi (3:40 / mi) +3m 3:39 / mi

run 10:01 [3] 1.03 mi (9:41 / mi)

bike 11:13 [3] 2.88 mi (3:54 / mi) +3m 3:53 / mi

run 7:07 [3] 0.69 mi (10:19 / mi) +4m 10:07 / mi

bike 6:34 [3] 1.54 mi (4:16 / mi) +2m 4:15 / mi

run 3:57 [3] 0.41 mi (9:34 / mi) +1m 9:29 / mi

bike 15:30 [3] 3.2 mi (4:51 / mi)

Y to Orchard Park and back

Sunday Jul 17, 2016 #

1 PM

bike 1:59:12 [3] 26.04 mi (4:35 / mi) +54m 4:33 / mi

Family ride N of the Monon as far as we could go.

3 PM

core/stretch 15:00 [1]

Saturday Jul 16, 2016 #

8 AM

run 59:51 [3] 5.5 mi (10:53 / mi) +17m 10:47 / mi
shoes: NB 860v5

Y Multifit training; N on the Monon on a cool morning 8 min aerobic/ 1 min 10K/ 1 min walk. Worked on a consistent pace for the aerobic section.

9 AM

core/stretch 20:00 [1]

Monday Jul 11, 2016 #

6 PM

bike 7:41 [2] 1.59 mi (4:50 / mi) +15m 4:42 / mi

ride to Orchard Park brick training

bike 16:51 [3] 3.69 mi (4:34 / mi) +5m 4:33 / mi

Y multifit training brick; 3 bike loops moderate pace

run 10:14 [3] 1.03 mi (9:56 / mi)
shoes: NB 860v5

1 mile loop run, moderate pace

bike 11:36 [3] 2.88 mi (4:02 / mi) +3m 4:01 / mi

2 bike loops; bit more than moderate pace

run 6:42 [3] 0.69 mi (9:43 / mi) +4m 9:32 / mi
shoes: NB 860v5

Faster run. The next brick was supposed to be one bike loop and quick 0.25 mile run but the heat and humidity got to me and I felt light-headed as I was about to get on my bike so sat the bike and run out.

bike 25:23 [3] 4.25 mi (5:58 / mi)

bike home

Saturday Jul 9, 2016 #

Event: ICO sprint at Holliday park

12 PM

Orienteering race 39:01 [3] 2.56 mi (15:14 / mi) +39m 14:33 / mi
21c shoes: X-Talon 212

ICO Holliday Park Sprint Meet Advanced Course 2 set by Rob Minto. Fun course with lots of direction changes and short legs leading me to miss C9.

Orienteering race 37:01 [3] *** 2.2 mi (16:49 / mi)
21c shoes: X-Talon 212

ICO Holliday Park Spring Meet Advanced course 1: Fun course with cool butterfly loops in the bottom lands. (no Garmin track for this course)

Advanced Course 1 - Splits

Advanced Course 2 - Splits

Tuesday Jul 5, 2016 #

2 PM

walk 14:06 [2] 0.56 mi (25:11 / mi) +5m 24:30 / mi
shoes: NB 860v5

"shake out walk" in Iowa on trip home.

Monday Jul 4, 2016 #

11 AM

Orienteering race (Rocky Mountain O'Fest) 1:53:15 [3] *** 5.03 mi (22:31 / mi) +142m 20:42 / mi
11c shoes: X-Talon 212

Green course on Day 3. A different challenge in the Laramie Range with lots more woods orienteering. This course felt good overall except for wandering around in the rocks area again for C6 and smashing my head on a large branch on the way to C9. Thanks to Melanie Wright for taking the time to make sure I was all right.

3 PM

walk 27:34 [2] 0.99 mi (27:51 / mi) +12m 26:51 / mi

We couldn't bring ourselves to leave Wyoming without one more walk/run in Medicine Bow National Forest.....

Green - Splits

Sunday Jul 3, 2016 #

12 PM

Orienteering race (Rocky Mountain O'Fest) 1:43:29 [3] *** 5.22 mi (19:49 / mi) +113m 18:35 / mi
12c shoes: X-Talon 212

Green course on Day 2 at Remarkable Flats: Despite the name, this course didn't seem very flat. C1 and 2 were in detailed rocky area where I was happy with my terrain/map reading, ended up S of where I expected for C3 but adjusted based on other Green ruuners, lost a lot of time on C5 (along with a number of other runners) until I climbed a flat rock feature and saw the control W of where we were looking (should have approached from the hill rather than to the E of it), rest of the controls were easy and faster.

Green - Splits

Saturday Jul 2, 2016 #

10 AM

Orienteering race (Rocky Mountain O'Fest Day) 1:50:05 [3] *** 4.89 mi (22:31 / mi) +119m 20:56 / mi
9c shoes: X-Talon 212

Twin Boulders Green Course After the three Lamarie Days, I was apprehensive about a 6.8 km 9 control Green course. The course had the longest legs I've ever run but I must have learned something in the past three days as the navigation was reasonable. The only control I had real problems with was C2 which was over 1 km from C1; crossed the fence, then the green marsh too hesitantly, climbed the hill and intended to go off the NE slope to the control but must have been too far S, decided to go N to marsh to relocate and happened by the control on the way :). C7 was another over 1 km leg to the very edge of the map but I was really happy with my close to the line route and catching myself with the two boulders at the edge. Overall really fun course and a confidence builder.

Green - Splits

Friday Jul 1, 2016 #

10 AM

Orienteering (Lamarie Daze 3) 1:43:34 [3] *** 4.49 mi (23:04 / mi) +179m 20:32 / mi
8c shoes: X-Talon 212

Short course at Devil's Claw. This was really hilly and the climb was significantly increased by mistakes. Mass start following the line to C1 and then up a too early reentrant to 2 and ended up making an unnecessary marsh crossing, went down to the marsh and went up one reentrant too late to C9 but got some redirection from runners coming out of the control, bobbled C10 a bit by not climbing up the reentrant far enough, C11 was fine and then on C12, I followed a long course runner too far across the clearing and lost a lot of time crossing another deep reentrant S of where I should have been but managed to relocate and finally find the control, took the high route to C13 but the reentrant may have been better. Not a good day for confidence building.

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