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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: AndrewM

In the 11 days ending Feb 28, 2022:

activity # timemileskm+mload
  Orienteering9 9:24:56 31.26 50.3 67870 /85c82%1058.9
  Cycling (Indoors)2 1:10:0069.7
  Running5 53:47 5.61(9:35) 9.03(5:57) 3074.6
  Strength1 26:006.4
  Stretching1 25:00
  Total11 12:19:43 36.87 59.33 70870 /85c82%1209.6
  [1-5]10 9:29:03

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FrSaSuMoTuWeThFrSaSuMo

Monday Feb 28, 2022 #

4 PM

Cycling (Indoors) 40:00 intensity: (22 @0) + (39:38 @1)
ahr:132 max:144

Strength 26:00 intensity: (19:34 @0) + (6:26 @1)
ahr:101 max:126

Stretching 25:00 [0]
ahr:98 max:141

Sunday Feb 27, 2022 #

10 AM

Orienteering 1:15:58 intensity: (4:56 @0) + (1:09:20 @1) + (1:41 @2) + (1 @3)
ahr:126 max:165

Walking again as leg is not feeling much better. Cut from 7 to 13

First Water Red - Splits

Saturday Feb 26, 2022 #

9 AM

Orienteering 55:47 [0] ***

Just walking today bc my right calf is feeling like shit. It even was aching by the end of the course today. Course went well and only 1 small bobble.
5 PM

Cycling (Indoors) 30:00 intensity: (29:59 @1) + (1 @3)
ahr:131 max:141

Short spin at the hotel followed by some rolling

Friday Feb 25, 2022 #

9 AM

Running 5:55 intensity: (15 @0) + (4:33 @1) + (1:07 @2) 1.0 km (5:54 / km)
ahr:139 max:154

Orienteering 32:28 intensity: (1 @0) + (19 @1) + (9:15 @2) + (9:54 @3) + (12:41 @4) + (18 @5) ** 5.84 km (5:34 / km) +106m 5:06 / km
ahr:167 max:192 spiked:19/21c shoes: Altra lone peak 6

Peg race. Got 6 out of 7 pegs and missed the last one due to slowing down from pain in my right calf. Nav was mostly good other than not running on the road to 2 and dropping to low coming around to 5a. Also new shoes felt great.

Thursday Feb 24, 2022 #

9 AM

Running warm up/down 5:41 intensity: (12 @0) + (3:26 @1) + (2:02 @2) + (1 @3) 1.0 km (5:41 / km)
ahr:144 max:163 shoes: Mizuno Waverider 25

Orienteering 19:37 intensity: (38 @1) + (2:58 @2) + (3:18 @3) + (12:43 @4) 4.22 km (4:39 / km) +10m 4:36 / km
ahr:177 max:188 shoes: Mizuno Waverider 25

Sprints at U of A. Super good campus map with lots of small buildings and passages. All the people, cars, and tour groups made it a little more challenging as well. Made a few small mistakes but overall it went pretty well. Pace and dist. may be a little off due to gps around the buildings and tunnels.

Orienteering 19:32 intensity: (11 @1) + (2:23 @2) + (2:31 @3) + (14:25 @4) + (2 @5) 4.28 km (4:34 / km) +10m 4:30 / km
ahr:180 max:190 shoes: Mizuno Waverider 25

2nd course

Running warm up/down 6:26 intensity: (6 @0) + (6:14 @1) + (5 @2) + (1 @3) 1.01 km (6:23 / km)
ahr:138 max:150 shoes: Mizuno Waverider 25

Wednesday Feb 23, 2022 #

10 AM

Orienteering 1:44:53 intensity: (56:57 @0) + (47:49 @1) + (6 @2) + (1 @3)
ahr:115 max:150 shoes: Inov-8 X-talon 260 ultra

Just walking the roganie since my right calf is not feeling great. Also shoes have finally died

Tuesday Feb 22, 2022 #

11 AM

Orienteering 1:15:10 intensity: (6:10 @0) + (34:45 @1) + (33:37 @2) + (38 @3) **** 9.74 km (7:43 / km) +47m 7:32 / km
ahr:138 max:173 spiked:8/13c shoes: Inov-8 X-talon 260 ultra

Training course at ironwood. The terrain was more open than previous days but pretty devoid of any obvious features and had a whole lot of parrel features. Calves were definitely starting to feel it but are still ok.

1 - Did not realize how small some of the washes on the map were so made some horrible mistakes even though I ran through the circle. My bearings were all pretty good and if I went back and reran the leg now it would be much better after getting used to the map. On my second attempt at the control, I even managed to run through the circle and still did not get it. Ended up taking over 25 minutes on a leg that should have taken less than a fifth of that.
2 - Could have probably run a little straighter and through the green, but otherwise a great leg for me.
3 - Almost perfectly on the line despite having to stop halfway to take a needle out of my shoe.
4 - The long leg. I let myself get pushed around by the veg a bit too much and got way off course but managed to relocate quickly and recover after I realized I was not in the right spot. Could have followed the wash most of the way there but I felt it was better training not to.
5 - Decent bearing
6 - Kinda sloppy bearing leading to an overshot but at least I grazed the edge of the circle
7 - Solid
8 - Started to understand the map more and use the features
9 - A tad off due to vedge but still going at the right angle
10 - Good start but then went off when I started to hit the denser veg and washes
11 - Figured with all the green and washes I couldn't take a very good bearing quickly so just counted reentrants and tried to offset myself a bit to the right. Looking back now I should have used some of the features to bring me in closer to the control.
12 - Solid for the amount of green
13 - Was going straight just not in the right direction. Control was also a little hard to see and I got caught up in parrel features

Ironwood Long - Splits

Monday Feb 21, 2022 #

9 AM

Running warm up/down 6:07 intensity: (21 @0) + (5:46 @1) 1.0 km (6:05 / km) +6m 5:55 / km
ahr:133 max:148 shoes: Inov-8 X-talon 260 ultra

Jog to the start

Orienteering 39:12 intensity: (16 @0) + (18 @1) + (3:29 @2) + (14:14 @3) + (20:45 @4) + (10 @5) *** 6.41 km (6:07 / km) +122m 5:35 / km
ahr:178 max:191 spiked:10/12c shoes: Inov-8 X-talon 260 ultra

Cholla Chaser (THOMASS/Ocup)
Pretty good route choice and solid navigation for the most part. Only issues were going from 1 to B I should have gone on a more direct line but veg kinda pushed me away plus did not have a good bearing, as well as on E to D when I got a little messed up when my path was not as big as the map made it out to be and all the washes kinda looked the same. Very happy with 3 as I had struggled greatly in this area on Saturday but today I nailed my bearing.

Running 5:37 intensity: (2:39 @1) + (2:58 @2) 1.0 km (5:35 / km) +6m 5:26 / km
ahr:148 max:160 shoes: Inov-8 X-talon 260 ultra

CD to get my water bottle from start, turned out it was picked up already.

Sunday Feb 20, 2022 #

9 AM

Running warm up/down 6:04 intensity: (22 @0) + (4:51 @1) + (51 @2) 1.0 km (6:03 / km) +12m 5:43 / km
ahr:137 max:151 shoes: Inov-8 X-talon 260 ultra

Quick jog to shake out legs

Orienteering 1:15:00 intensity: (5 @0) + (21 @1) + (4:38 @2) + (26:41 @3) + (43:01 @4) + (14 @5) *** 11.45 km (6:33 / km) +243m 5:55 / km
ahr:179 max:193 spiked:25/26c shoes: Inov-8 X-talon 260 ultra

My first Goat at greaterville. Probaly went out a little too hard but wasn't feeling too bad by the end. Up until 7 I was with the main pack but fell behind when my lases kept coming undone plus the box split people up. A bunch of people messed up in the box so I got ahead again and it didn't fall back or gain too much for the rest of the race. The only mistake was a parrel error coming into 16 in which I should have been paying more attention to how far along the reentrant I was. However, my legs were the main issue throughout leading to me walking most of the major hills.

Saturday Feb 19, 2022 #

Event: Southwest Spring Week (SWSW)
 
10 AM

Running warm up/down 11:43 intensity: (16 @0) + (2:29 @1) + (8:48 @2) + (10 @3) 2.0 km (5:51 / km) +4m 5:48 / km
ahr:154 max:170 shoes: Mizuno Waverider 25

Don't like how HR is so high at this pace

Orienteering 1:07:19 intensity: (8:25 @1) + (14:18 @2) + (18:17 @3) + (24:19 @4) + (2:00 @5) *** 8.36 km (8:03 / km) +140m 7:26 / km
ahr:171 max:193 spiked:8/13c shoes: Inov-8 X-talon 260 ultra

Quite hot and a lot rocks and pointy things to slow me down

1 - messed up on my bearing. Must have been due to the magnetic north lines being not vertical because my tack was pretty straight
2 - went up the wrong reentrant and then got back on track but underran the control
3 - The control was on a rock in a rocky ground area is an area with low vis with no discernable features nearby and the trail did not have any distinguishing features either so just kinda tried to take a bearing from different points where I thought I knew where I was on the trail.
4 - bearing out of the control was good but as soon as I passed the trail it went to shit and then got mixed up in all the reentrants and severely underran the control.
5-F - rest of the course was great with no mistakes other than running on a bad bearing due to the messed-up lines but that kinda resolved itself.

Running 6:14 intensity: (22 @1) + (5:42 @2) + (8 @3) + (2 @4) 1.0 km (6:13 / km) +2m 6:09 / km
ahr:158 max:181 shoes: Mizuno Waverider 25


Red - Splits

Friday Feb 18, 2022 #

Note
(rest day)

Note to self: Trying to get to the airport on the bus is a bad idea

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