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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 31 days ending May 31, 2013:

activity # timemileskm+m
  Cycling16 22:10:40 354.79(3:45) 570.98(2:20) 1119
  Orienteering13 15:51:16 78.95(12:03) 127.06(7:29) 2028
  Running12 9:05:27 51.87(10:31) 83.47(6:32) 394
  Core1 10:00
  Total32 47:17:23 485.6 781.51 3541
  [1-5]32 46:55:48

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Friday May 31, 2013 #

Cycling 1:20:00 intensity: (50:00 @1) + (30:00 @2) 35.0 km (2:17 / km)
shoes: Clips

Over 200k! New PB.

Core 10:00 [3]

Thursday May 30, 2013 #

Cycling 1:10:00 intensity: (40:00 @1) + (30:00 @2) 30.0 km (2:20 / km)
shoes: Clips

Wednesday May 29, 2013 #

6 PM

Cycling 38:00 [1] 15.0 km (2:32 / km)
shoes: Clips

Took it easy to work today.

Cycling 25:00 [1] 10.0 km (2:30 / km)
shoes: Clips

Running intervals (Hills) 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) 13.0 km (4:37 / km)
shoes: Asics Gel 1170

Tuesday May 28, 2013 #

Cycling 1:08:00 intensity: (30:00 @1) + (38:00 @2) 30.0 km (2:16 / km)
shoes: Clips

Monday May 27, 2013 #

Cycling 1:25:00 intensity: (32:00 @1) + (53:00 @2) 45.0 km (1:53 / km)
shoes: Clips

Some really fast riding today. Drafted behind two guys all the way to work. Tail wind all the way home.
10 PM

Running intervals 31:34 intensity: (21:13 @1) + (10:21 @3) 6.58 km (4:48 / km) +17m 4:44 / km
ahr:150 max:184 shoes: Asics Hyperspeed 4

Bonus run.

Sunday May 26, 2013 #

2 PM

Cycling 2:23:20 intensity: (21:35 @0) + (1:16:55 @1) + (26:27 @2) + (10:57 @3) + (4:18 @4) + (3:08 @5) 61.04 km (2:21 / km) +812m 2:12 / km
ahr:166 max:240 shoes: Clips

Saturday May 25, 2013 #

8 AM

Running 1:00:00 intensity: (20:00 @1) + (25:00 @2) + (15:00 @3) 6.5 km (9:14 / km) +81m 8:41 / km
shoes: Asics Gel 1170

Orienteering 25:00 [3] ** 3.5 km (7:09 / km)
shoes: Asics Gel 1170

Friday May 24, 2013 #

Cycling 1:10:00 intensity: (20:00 @1) + (50:00 @2) 30.0 km (2:20 / km)
shoes: Clips

Hellish ride in the morning. Cold and wet. Going home was much more enjoyable with the sunset lighting up the greenbelt.

Thursday May 23, 2013 #

6 PM

Orienteering 50:00 intensity: (10:00 @1) + (5:00 @2) + (35:00 @3) *** 6.65 km (7:31 / km) +111m 6:56 / km
shoes: Inov-8 X Talons

Cycling 35:00 [2] 15.0 km (2:20 / km)
shoes: Clips

Wednesday May 22, 2013 #

Cycling 35:00 intensity: (20:00 @1) + (15:00 @2) 15.0 km (2:20 / km)
shoes: Clips

6 PM

Running intervals 1:18:43 intensity: (48:36 @1) + (23:06 @2) + (6:29 @3) + (19 @4) + (13 @5) 11.3 km (6:58 / km) +57m 6:48 / km
ahr:131 max:215 shoes: Asics Hyperspeed 4

Tuesday May 21, 2013 #

Cycling 1:10:00 intensity: (50:00 @1) + (20:00 @2) 30.0 km (2:20 / km)
shoes: Clips

Monday May 20, 2013 #

2 PM

Orienteering intervals 1:40:00 intensity: (40:00 @1) + (20:00 @2) + (40:00 @3) **** 15.37 km (6:30 / km) +173m 6:10 / km
shoes: Inov-8 X Talons

Double set of O-tervals set by Toni on the little bit of Cités that's been modernized. Super fun orienteering. One of my favourite spots in the park.

Sunday May 19, 2013 #

11 AM

Orienteering 1:14:52 intensity: (10:00 @1) + (20:00 @2) + (44:52 @3) *** 9.22 km (8:07 / km) +247m 7:10 / km
shoes: Inov-8 X Talons

Classic from P7. Tough course thanks to Bert and John. The course force a lot of woods running which I really enjoyed even if the forest had been roughed up a little bit by the ice storm from the beginning of the winter.

Long Advanced - Splits

Saturday May 18, 2013 #

10 AM

Orienteering 1:15:10 intensity: (10:00 @1) + (20:00 @2) + (45:10 @3) ***** 10.09 km (7:27 / km) +24m 7:22 / km
shoes: Inov-8 X Talons

Running Jeff's training course on the Barens. Ran pretty hard, got caught a couple of times. Overall pretty pleased with how it went. Especially enjoyed the first half.
1 PM

Orienteering 1:00:45 intensity: (10:00 @1) + (15:00 @2) + (35:45 @3) ***** 7.89 km (7:42 / km) +30m 7:33 / km
shoes: Inov-8 X Talons

The Barens afternoon training course by Toni. Felt smoother then the morning.

Friday May 17, 2013 #

Cycling 32:00 [1] 15.0 km (2:08 / km)
shoes: Clips

4 PM

Orienteering 1:00:00 intensity: (20:00 @1) + (20:00 @2) + (20:00 @3) *** 6.51 km (9:13 / km) +14m 9:07 / km
shoes: Inov-8 X Talons

Longish Middle in the March Highlands by Toni. No trails. Ran with Phil for the first couple of controls then went off on my own. Felt pretty good.

Orienteering intervals 1:30:00 intensity: (40:00 @1) + (20:00 @2) + (30:00 @3) **** 11.13 km (8:05 / km) +33m 7:58 / km
shoes: Inov-8 X Talons

Second session in the Highlands. Some tough intervals but ran hard fast and accurate. Followed by control-pickup.

Thursday May 16, 2013 #

Cycling 2:30:00 intensity: (1:00:00 @1) + (1:30:00 @2) 65.0 km (2:18 / km)
shoes: Clips

Wednesday May 15, 2013 #

Cycling 32:00 [1] 15.0 km (2:08 / km)
shoes: Clips

Running intervals 50:00 intensity: (15:00 @1) + (15:00 @2) + (20:00 @3) 8.5 km (5:53 / km)
shoes: Asics Hyperspeed 4

Tuesday May 14, 2013 #

4 PM

Cycling 2:00:56 [1] 47.88 km (2:32 / km) +91m 2:30 / km
shoes: Clips

Monday May 13, 2013 #

10 AM

Cycling 1:33:55 [2] 38.6 km (2:26 / km) +63m 2:25 / km
ahr:70 max:72 shoes: Clips

Cycling 45:00 [1] 18.0 km (2:30 / km)
shoes: Clips

Sunday May 12, 2013 #

9 AM

Running warm up/down 15:00 [1] 1.8 km (8:20 / km)
shoes: Inov-8 Oroc

Orienteering long 1:42:41 intensity: (10:00 @1) + (40:00 @2) + (52:41 @3) **** 14.55 km (7:04 / km) +496m 6:02 / km
shoes: Inov-8 Oroc

A successful weekend. The RouteGadget is going to be fun to watch once everyone uploads their GPS tracks.

Long Blue - Splits

Saturday May 11, 2013 #

9 AM

Orienteering (Middle) 36:42 [3] **** 5.33 km (6:53 / km) +64m 6:30 / km
shoes: Inov-8 Oroc

RouteGadgetThis race was the main priority of the weekend and I had been preparing for it many weeks in advance. Having run in Moreau twice before I had an idea what was instore. However nobody had ever set a technical race like an Blue Middle in this terrain before and I suspected it was going to be more difficult then expected. Thus my game plan was to take the first control in particular extremely carefully never loosing contact. This strategy couldn't have worked out better because as it turns out, the first leg was one of the hardest in the whole course!

After nailing the first couple controls I started to warm up to the map. I kept my speed at a comfortable level always slowing down whenever I needed to spend extra time to read the map, which was often. I knew loosing contact in Moreau would be disastrous and my entire game plan was dedicated to minimizing this possibility. In essence I was trusting my own orienteering ability to carry me through the course. My hope was to win but that depended on everyone elses orienteering ability being weeker then mine.

By #6 I had caught Jeff who had started before me. We blasted off to #7 heading straight for a trail. I knew that the trails were indistinct and noticed that we had overrun the trail a couple of meters. Turning 90 degrees I caught the trail and spiked #7. I had left Jeff and now caught Hans who had started before Jeff. I was running very strong by this point but Hans is no slouch. The increased pressure caused me to push a little to hard in this midsection of the course and I made some silly mistakes. Thankfully I always recovered but this was bad orienteering on my part.

Eventually Hans drifted behind and I was alone again. Now I had just the last string of controls till the end of the course. Taking advantage of the final long leg being relatively easy to attack I opened the throttle and with adrenaline pumping, ripped through the final controls into the finish.

Unable to contain my the surge of relief and joy at succeeding in the Middle distance of the Spring I jumped around savouring the moment. Eventually I found myself back at the results tent with an excellent time and one of the best races I've run to date. Later I analysed the course with new coach Toni and came to the conclusion that in fact my orienteering had been quite terrible. After ranking my course's leg by leg execution and planning we came to the conclusion that the quality of my orienteering was a dire 5/10!

This was the beginning of a new level of orienteering for me. The super elite.

Running 25:27 intensity: (15:27 @1) + (10:00 @2) 3.4 km (7:29 / km) +17m 7:18 / km
shoes: Inov-8 Oroc


Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials
 
2 PM

Running warm up/down 23:38 [1] 1.31 km (18:00 / km) +15m 17:02 / km
shoes: Inov-8 Oroc

Orienteering (Sprint) 15:43 [3] *** 3.08 km (5:06 / km) +55m 4:41 / km
shoes: Inov-8 Oroc

Running warm up/down 15:58 [1] 2.05 km (7:48 / km) +101m 6:15 / km
shoes: Inov-8 Oroc


Sprint Blue - Splits

Wednesday May 8, 2013 #

6 PM

Running intervals 1:28:23 intensity: (1:04:17 @1) + (3:39 @2) + (20:27 @3) ** 13.88 km (6:22 / km) +79m 6:12 / km
ahr:126 max:181 shoes: Asics Hyperspeed 4

Monday May 6, 2013 #

10 AM

Cycling 2:17:29 [1] 55.46 km (2:29 / km) +153m 2:27 / km
shoes: Clips

Sunday May 5, 2013 #

11 AM

Orienteering 40:00 [3] **** 6.8 km (5:53 / km) +21m 5:48 / km
shoes: Inov-8 Oroc

Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov-8 Oroc

Saturday May 4, 2013 #

12 PM

Running warm up/down 2:49 [1] 0.4 km (7:06 / km)
ahr:133 max:159 shoes: Inov-8 Oroc

Orienteering long 2:22:31 intensity: (52:46 @1) + (1:29:45 @2) 16.48 km (8:39 / km) +418m 7:40 / km
ahr:161 max:179 shoes: Inov-8 Oroc

Thursday May 2, 2013 #

6 PM

Orienteering hills 1:17:52 intensity: (47:52 @1) + (20:00 @2) + (10:00 @3) **** 10.45 km (7:27 / km) +342m 6:24 / km
shoes: Inov-8 Oroc

Wednesday May 1, 2013 #

6 PM

Running intervals 1:18:55 intensity: (47:53 @1) + (28:12 @2) + (2:50 @3) ** 13.26 km (5:57 / km) +27m 5:54 / km
ahr:150 max:184 shoes: Asics Hyperspeed 4

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