Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Faceplant

In the 7 days ending Nov 20, 2022:

activity	#	time	miles		km		+m
Bike Trainer	3	2:22:37	47.71	(20.1/h)	76.78	(32.3/h)	528
Orienteering	3	1:44:01	10.45	(9:57)	16.82	(6:11)	169	59 /	66c	89%
Running	3	58:06	6.36	(9:08)	10.23	(5:41)	2
Stretching	2	50:00
Total	11	5:54:44	64.52		103.83		699	59 /	66c	89%

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Sunday Nov 20, 2022 #

10 AM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: NVii Ultimate F1

Already tired.

11 AM

Orienteering (Manitou Mass Start) 51:43 [4] *** 7.76 km (6:40 / km) +75m 6:21 / km
ahr:177 max:208 spiked:26/27c shoes: NVii Ultimate F1

Started off pretty fast w Andrew and we were quickly on our own to 1. On my way to 5 with running across the field and up the hill my legs were dead. Had to let Andrew go. Eric was behind me for the next few until I got a little caught in the green to 11. We then ran together and messed up at 18 where Emma caught us. I was reading my map and figuring out the fastest route to 19 and was just following Eric, seems like my hanging abilities are very poor. Went around on the trail to 19 and tried to give it a bit of a push to 20, but when it was Eric, Emma and I to 21 I just died. Those last 6 controls were fine navigation wise but I was just trying to stay on my feet. Finished 4th:/ Overall, navigating was good -1, but I gotta my wicked stamina back and pace myself.

Saturday Nov 19, 2022 #

Event: Ontario Orienteering Champs

12 PM

Orienteering race (Ontario Champs Middle) 33:59 [4] *** 5.19 km (6:33 / km) +51m 6:14 / km
ahr:177 max:194 spiked:17/22c

Started last bc of a nice 8:30am finance exam this morning that may have gone poorly. The beginning went ok, a few little hooks throughout the race. Running to 6 I could feel that my legs were dead. Had to even walk up a few hills:/ Went straight to 7 even with a trail like 10m to my right, so lost some time there. Lost a lot of time on the shortest leg ever (11). It was a little hidden and I just darted past it, lost like 90s or so. Another mistake to 17, thought I overshot it but nope I was going the right way. Was aggressive through the green and the thorns so my face is a little scratched up. Came 3rd.

3 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: NVii Ultimate F1

Jogging back and fourth with drills.

4 PM

Orienteering race (Ontario Champs Sprint) 18:19 [4] *** 3.87 km (4:44 / km) +43m 4:29 / km
ahr:181 max:190 spiked:16/17c shoes: NVii Ultimate F1

Went pretty solid. Feeling a bit of the pain of a thumb being pushed into my knee after this mornings race. Idk if my route choices to 6 and 11 were the fastest but going right or left is probably pretty similar, I ran NE both times. Only mistake which was a costly one was to 12 where I ran to 14 first, so lost around 40-50s. Came 3rd again.

10 PM

Stretching 20:00 [1]
shoes: Comfy Socks

Rolling the sore knees away pls.

Friday Nov 18, 2022 #

5 PM

Bike Trainer (Zwift) 1:05:29 [3] 40.4 km (37.0 kph) +320m
ahr:159 max:188

Makuri Tour Stage 5. Best group ride yet! Was in a massive a group of 20 people or so from the start. Stuck with them at around 140/204 and just kept eating blobs and people up. Have to work on staying in the middle of the pack, I keep moving from the front to the back every 15s. Massive group with 1k to go and I gotta give it the big push. Finished in the top half for the first time! 98 or 99 out of 204 I think. Plugged the fan in and it was a game changer.

Thursday Nov 17, 2022 #

Note
(rest day)

Little worried about knee so took it off.

C • ummm 6

Wednesday Nov 16, 2022 #

9 PM

Bike Trainer 37:56 [3] 11.6 km (18.3 kph) +40m
ahr:129 max:169

Started my first race (C Class), was in the first pack, even 2nd for a bit. I slow the pedalling down so I can be more in the middle and bam I am 9s behind. Try and catch up but now it’s 13. Just wait for the second pack which is ages behind and chilled with them before Zwift just stopped working:/
15 min or so was untracked distance due to warm up when waiting for start.

Tuesday Nov 15, 2022 #

6 PM

Running warm up/down 13:10 [2] 2.6 km (5:04 / km)
ahr:146 max:163 shoes: New Balance M880M12

Feeling some stinging pain bottom left of kneecap just from taking a few strides. It is dark outside now.

Running intervals 15:00 [3] 3.7 km (4:03 / km)
ahr:172 max:188 shoes: New Balance M880M12

Half a pyramid with Bayfront. So it was 1, 1.5, 2, 2.5, 3, with 1 min rest. Was going to do up another 3 and 2.5 but stopped just because the knee. It was not hurting a lot during the intz but was just worried. Also wore way too many layers.

Running warm up/down 9:56 [2] 1.93 km (5:09 / km) +2m 5:07 / km
ahr:153 max:163 shoes: New Balance M880M12

7 PM

Stretching 30:00 [1]

Rolling.

Monday Nov 14, 2022 #

7 PM

Bike Trainer (Zwift) 39:12 [4] 24.78 km (37.9 kph) +168m
ahr:161 max:188

Makuri Tour Stage 4. Big pack at the beginning and then made a push to the next pack during the long hill, which was successful. But then just get dropped and gobbled back up on the downhill.

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