Attackpoint AR - performance and training tools for adventure athletes

Training Log: rastridge

In the last 7 days:

activity	#	time	miles		km		+m
Orienteering	2	3:19:19	12.09	(16:30)	19.45	(10:15)	379	28 /	29c	96%
Running	4	2:54:41	20.85	(8:23)	33.55	(5:12)	293
Orienteering - Sprint	4	1:44:51	12.23	(8:34)	19.68	(5:20)	175	73 /	80c	91%
Strength	3	30:00
Stretching	1	15:00
Total	13	8:43:51	45.16		72.68		847	101 /	109c	92%
[1-5]	12	8:28:51

2:20

0:00

Wednesday Apr 17 #

11 AM

Running warm up/down 9:01 [2] 1.63 km (5:32 / km)
shoes: Saucony Endorphin Speed 2

slow warm up jog out and back along the waterfront by lonsdale

Orienteering - Sprint 12:08 [4] **** 2.44 km (4:58 / km) +20m 4:47 / km
spiked:8/9c shoes: Saucony Endorphin Speed 2

lonsdale loop 1

training goal was route choice with barriers--first loop only had the main road as oob

very happy with 1-6, 7 fell for the trap of coming from the north and tried to go into the control, only to find that the impassable wall i'd dismissed while planning did in fact stretch all the way across--this forced me to take the slightly longer route to the east

8-finish clean and easy (though there is some construction between 8 and 9 where the crew sends you on a detour inside the mall... that was very interesting)

pleased with route choices on 3 and 8 (the long legs that this training was really about)

Orienteering - Sprint 13:08 [4] **** 2.5 km (5:15 / km) +54m 4:44 / km
spiked:8/10c shoes: Saucony Endorphin Speed 2

lonsdale loop 2

this loop had the barriers across the bridges and select parts of the road

1-2 were good, 3 i missed a very important impassable wall when planning and ended up hightailing it east to the road and taking the straightforward, easy, and slightly longer route

looking at it now, best way was to cut up stairs to the east of 2, run directly north to gap between buildings, then head east along road and sneak up stairs west of the control--time loss of my route overall was minimal (probably only 10s), but i hesitated once i realised (before i got to wall phew) that i couldnt go the way i'd planned so lost more time

5-8 good flow and recovered well from 3

9 small hesitation--hadn't quite finished planning longer leg of 10 yet (coming off of 5-8 being short fast legs) so wasn't quite thinking about control 9 and almost ran down the wrong driveway, caught myself though and it was only a few seconds

overall this loop was rockier than the first, and slower with all the stair climbing

Orienteering - Sprint 15:41 [4] **** 3.1 km (5:04 / km) +17m 4:55 / km
spiked:11/11c shoes: Saucony Endorphin Speed 2

lonsdale loop 3

very pleased with this one--hardest barriers and route choices yet, but i think i made all the right calls

lots of tricky multilevel route choices, but can't complain about any of the controls

had to deal with the detour inside the mall construction again from 11 to the finish

Running warm up/down 4:46 [1] 0.51 km (9:21 / km) +9m 8:35 / km
shoes: Saucony Endorphin Speed 2

shuffle to the car including a few min changing shoes

5 PM

Orienteering - Sprint 32:46 [2] ** 5.91 km (5:33 / km) +50m 5:19 / km
spiked:26/26c shoes: Asics Gel Nimbus 25

easy jericho training

another club member had set a course, so joined in and used it as an easy jog with a map--pretty fun and actually turned out to be a decent paying attention exercise as his course had plenty of crossing lines and direction changes

11 PM

Strength 10:00 [1]

Tuesday Apr 16 #

5 PM

Running warm up/down 20:27 [3] 4.29 km (4:46 / km) +46m 4:31 / km
shoes: Asics Gel Nimbus 25

run down to spanish banks--massive downhill as usual so kinda quick but easy

Running tempo 30:00 [4] 6.74 km (4:27 / km) +33m 4:21 / km
shoes: Asics Gel Nimbus 25

5x(5min tempo, 60s easy)

done as two times 1 rep out, 1 rep back, then for the 5th one turn around after 2min30s

rest done as easy walking

felt very strong :) a little on the fast side

1.29km (3:53/km)
1.28km (3:54/km)
1.29km (3:53/km)
1.27km (3:57/km)
1.29km (3:53/km)

Running warm up/down 25:18 [2] 4.15 km (6:06 / km) +100m 5:26 / km
shoes: Asics Gel Nimbus 25

very easy cooldown back to the track up east mall, but so steep :( never gets any easier post-tempo to do an uphill cooldown

11 PM

Strength 10:00 [1]

Monday Apr 15 #

Note
(rest day)

full volume week: tomorrow tempo, wednesday sprint training, thursday long run, friday easy, saturday workout, sunday easy

11 PM

Strength 10:00 [1]

Sunday Apr 14 #

8 AM

Running warm up/down 11:10 [2] 1.94 km (5:45 / km) +10m 5:37 / km
shoes: Asics Gel Nimbus 25

warm up

9 AM

Orienteering - Sprint 23:07 [4] *** 4.76 km (4:51 / km) +27m 4:43 / km
spiked:16/20c shoes: Saucony Endorphin Speed 2

sechelt sprint

settled into comfy pace again…

got out hard, feeling really good, then 2/3 made some small errors that cost a lot bc of the technicality of the legs; also hesitated a bit bc of some passable symbols that were very small and very hard to read that in the end were not passable in real life

4-5 was fine but then 6 was interesting—i was too busy reading 7-8-9 to make a pretty important turn that would have saved me 5-10s—but then it turned out that the canopy to cut under was actually blocked so i ended up choosing the fastest route on accident by making a mistake…

7 the fastest route would have been back under said canopy, last minute change to a gap north of 6 bc of the blocked part—hesitation though on this bc the number 6 on the map was covering it

8-20 were good, missed a small staircase that could have saved me 5-10s on 17. at this point though i kind of settled into comfortable sprint pace after making mistakes and running into some minor problems with the map

a cool new map though and really good course

10 AM

Orienteering - Sprint 8:01 [1] ** 0.97 km (8:16 / km) +7m 7:59 / km
spiked:4/4c shoes: Asics Gel Nimbus 25

control pickup cool down

2 PM

Orienteering 1:14:16 [2] *** 3.75 km (19:48 / km) +62m 18:18 / km
spiked:11/12c shoes: Inov8 TrailTalon 235

quickly devolved into a walk—i am literally incapable of forcing my way through green, on more than one occasion i got myself stuck

technically alright for the most part, just one mistake on 6 where i got so pushed around by the vegetation and then found a runnable corridor that i got excited about and then promptly skirted way too far south of the control

the area is neat, but impossible to run for me :( and to preserve the moss we were instructed not to wear spikes, and my trail shoes are getting a little flat on the tread so no grip… cant blame it all on that though, ended up having a nice slow orienteering walk

took a few tumbles too after slipping on rock, rock underneath moss, and tree trunks

Saturday Apr 13 #

Event: GVOC Sunshine Coast-O - 2-day event

12 PM

Orienteering 2:05:03 [3] ** 15.7 km (7:58 / km) +317m 7:14 / km
spiked:17/17c shoes: Inov8 TrailTalon 235

2h score-o

adventure-race style map with a variable contour interval, blown up trails, and no vegetation mapping

used this as my long run for the week, just running along trails (really simple navigation), no errors

9 PM

Stretching warm up/down 15:00 [0]

Friday Apr 12 #

7 AM

Running 13:26 [3] 2.65 km (5:04 / km) +30m 4:48 / km
shoes: Asics Gel Nimbus 25

warm up run to little aus (along 16th/blanca)

Running intervals 45:00 [4] 9.0 km (5:00 / km) +16m 4:57 / km
shoes: Saucony Endorphin Speed 2

6x(1.5km @ 10km pace, 90s rest)

approx. 1.52km loop

pretty good, was going for 4:00/km as goal is sub-40min
am not racing any 10km races this year, but am doing an 8km road race next month

6:03.1 (3:59/km)
5:58.4 (3:57/km)
5:51.9 (3:53/km)
5:58.2 (3:56/km)
5:54.4 (3:54/km)
5:59.0 (3:56/km)

a bit erratic not super consistent but all below goal pace and all felt good

average: 5:57.5 (3:55/km), would give me 39:12 10km

Running 15:33 [2] 2.64 km (5:53 / km) +49m 5:23 / km
shoes: Asics Gel Nimbus 25

easy shuffle jog home along 16th

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