Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: markg

In the 7 days ending Jun 10, 2007:

activity

time

miles

Orienteering

2:46:07

9.05

(18:22)

14.56

(11:25)

380

41 /

51c

80%

Running

1:23:02

11.0

(7:33)

17.7

(4:41)

Total

4:09:09

20.05

(12:26)

32.26

(7:43)

440

41 /

51c

80%

2:21

0:00

» now

Sunday Jun 10, 2007 #

Orienteering 1:08:38 [2] ***** 4.55 km (15:05 / km) +185m 12:32 / km
ahr:154 max:179 spiked:5/5c shoes: VJ Integrator

Putting out and picking up some controls for the training day I was running out at Fallen Timbers, 1:15 north of Calgary. This map is tough: thick forest with plenty of undergrowth and dead-fall. Also about a billion mosquitoes.

Orienteering (Follow-John) 24:58 [3] ***** 2.1 km (11:53 / km) +65m 10:18 / km
spiked:5/6c shoes: Adidas Supernova Control

A Follow-John exercise with Odd Fuglestad. We took this pretty easy but still managed to each make 1 mistake. Hard to push in this thick forest.

Orienteering 48:20 [3] *** 3.3 km (14:39 / km) +110m 12:33 / km
ahr:156 max:173 spiked:13/19c shoes: VJ Integrator

A middle distance course (4.5km) with 24 controls. I wanted to run hard with focus but neither my head nor body were ever really in it. My right calf was sore for some reason, I could feel some blisters starting, the mosquitoes were really getting to me, etc. All bad. So stumbled through the first 1/3 with a few little misses and then couldn't find 10 (we agreed the map was a bit dodgy there though) and a little later totally screwed 18, never found it and headed to the finish. Disappointing …

Saturday Jun 9, 2007 #

Note
(rest day)

Friday Jun 8, 2007 #

Note
(rest day)

Thursday Jun 7, 2007 #

Running warm up/down 11:00 [2] 1.9 km (5:47 / km) +10m 5:38 / km
shoes: Adidas Supernova Control

5 min warm up, 3 min between efforts, and 3 min warm down.

Running tempo 22:00 [4] 5.8 km (3:48 / km) +15m 3:45 / km
ahr:172 max:179 shoes: Adidas Supernova Control

1 × 12 min and 1 × 10 min threshold efforts. I cut the 2nd short so I could warm down before arriving back at work. Felt really good doing these; I can feel the extra speed I have now compared to a few months ago and it's exciting. I was starting to fatigue in the last few minutes and was happy to have the warm down excuse.

Wednesday Jun 6, 2007 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: VJ Integrator

Orienteering 11:05 [4] *** 2.2 km (5:02 / km) +10m 4:56 / km
ahr:172 max:181 spiked:8/10c shoes: VJ Integrator

Warm up sprint before the FWOC Sprint Series #2. Felt good, got confused on a couple because there were some controls very close together.

Orienteering race (FWOC Sprint #2) 13:06 [5] *** 2.41 km (5:26 / km) +10m 5:20 / km
ahr:179 max:186 spiked:10/11c shoes: VJ Integrator

Felt good on this and was happy with how I pushed myself. One mistake which cost 30 seconds when I stupidly assumed one of the controls was the same as one on the warm up course and didn't read the map. Lost another 10 seconds because the line for control 10 went straight through the finish and I thought that was the end. Luckily for me someone called out that this was not the end and I took off to do the last 2 controls! Running distance: 2.7km

Note

I was trying to work out why I was slower in the race than in the warm up even if you subtract the 40 seconds I think I lost. I was certainly trying harder in the race. I think it was two things: there was no punching in the warm up, I was just slowing down and touching the flag, and there were fewer straight running legs in the race. Still, I thought I would be quicker …

Tuesday Jun 5, 2007 #

Note
(rest day)

Should start again soon …

Monday Jun 4, 2007 #

Running warm up/down 29:02 [3] 5.7 km (5:06 / km) +20m 5:00 / km
shoes: Nike Free Trail 5.0

Warm up, 5 min between ints and warm down

Running intervals 6:00 [5] 1.8 km (3:20 / km) +15m 3:12 / km
shoes: Nike Free Trail 5.0

6 × 1min with 1min floats. Tried to keep the float pace high and not let the HR drop too much. Was going okay and planning to do 10 but my guts started playing up and I had to abandon.
Ave/Max HR
146/165
164/173
165/173
171/177
167/172
169/178

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