Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 5, 2011:

	activity	#	time	miles		km		+m				load
	Running	6	2:03:01	13.55	(9:05)	21.81	(5:38)	204				21.3
	Orienteering	2	1:31:20	8.94	(10:13)	14.39	(6:21)	212	38 /	38c	100%	51.5
	Stretching	5	53:00
	Elliptical	1	30:00									4.8
	X-Training	1	29:16	2.0	(14:38)	3.22	(9:06)	30				2.9
	Strength	2	27:31									2.8
	Bike	2	23:42	2.21		3.56		35				2.4
	Total	8	6:17:50	26.7		42.97		481	38 /	38c	100%	85.6
	[1-5]	8	5:24:50
averages - sleep:7.3

1:30

0:00

» now

Sunday Jun 5, 2011 #

Event: QOC Jug Bay

11 AM

Running warm up/down 3:00 [1] 0.2 mi (15:00 / mi)
slept:8.0 shoes: VJ Falcon spikes 2009

a bit of scurrying around to get ready after underestimating travel time and arriving about 15 mins before the mass start.

Orienteering race 53:04 *** 9.48 km (5:36 / km) +78m 5:22 / km
ahr:172 max:177 spiked:24/24c shoes: VJ Falcon spikes 2009

the chase (a.k.a. north american beverage-o champs?). unusually nice chasing weather, low 70s instead of the typical upper 80s. together with Jon, Eddie, Clem and Dan Q for most of the race. Led for a number of controls on and off depending on micro route choices, but Jon was running just a little faster and would catch up and stay ahead at the end. he was also a faster drinker so a small lead coming to the finish wouldn't have helped me. but I was happy to stay ahead of the other guys.

I have some pretty good video to be posted later, I am playing with virtualdub and deshaker, which would add only a few hours to processing time if I knew what I was doing, but I've already screwed it up a couple of times. maybe some comments on the legs to come later as well.

video

C • good video quality 4

Stretching 5:00 [0]

Loops 1, 2, & 3 - Splits

Friday Jun 3, 2011 #

12 PM

Running 38:35 4.54 mi (8:30 / mi) +37m 8:17 / mi
ahr:142 max:156 shoes: Nimbus 12

Strength 14:35 [1]
ahr:110 max:146

Thursday Jun 2, 2011 #

9 AM

Bike 13:42 [1] 2.21 mi (9.7 mph) +35m
ahr:101 max:140

12 PM

Running 34:40 4.03 mi (8:36 / mi) +32m 8:23 / mi
ahr:141 max:154 shoes: Nimbus 12

Stretching 13:00 [0]

5 PM

X-Training (hike) 29:16 [1] 2.0 mi (14:38 / mi) +30m 13:59 / mi
shoes: Nimbus 12

Wednesday Jun 1, 2011 #

Note

Samantha says: daddy, why did you only do two of your toenails purple?

12 PM

Elliptical 30:00
ahr:132 max:152 slept:7.0 shoes: Nimbus 12

Running 15:52 1.84 mi (8:37 / mi) +26m 8:16 / mi
ahr:145 max:157 shoes: Nimbus 12

blisters are healing but still hurt.

Strength 12:56 [1]
ahr:111

core & light legs

Stretching 10:00 [0]

Tuesday May 31, 2011 #

12 PM

Bike 10:00 [1]

Running 17:00 [1] 1.85 mi (9:11 / mi)
slept:7.0 shoes: Nimbus 12

90+ hot, no watch, and blisters hurt, but I shuffled around my short-short loop anyway to loosen up.

Stretching 10:00 [0]

Monday May 30, 2011 #

8 AM

Running warm up/down 13:54 1.09 mi (12:44 / mi) +109m 9:43 / mi
ahr:143 max:156 shoes: VJ Falcon spikes 2009

C • Congratulations! 7

Orienteering race 38:16 **** 4.9 km (7:49 / km) +134m 6:52 / km
ahr:168 max:179 spiked:14/14c shoes: VJ Falcon spikes 2009

2x aleve today, for toe, blisters, and any other problems I didn't want to know about. thinking I was probably going to be too slow again today, I decided to focus on just having a clean run that I could be satisfied with. after yesterday's wanderings, I planned to pay more attention to the compass. went mostly straight and worked hard to stay in contact with the map. kept concentrated and mostly didn't think about how I was doing. definitely happy with the run and result.

GPS (the 210) seems to have suddenly gone into crazy-mode after #9. haven't seen that happen before.

Stretching 15:00 [0]

Blue - Splits

« Earlier | Later »