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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 26, 2012:

activity # timemileskm+mload
  Running8 3:41:32 26.5(8:22) 42.65(5:12) 24551.8
  Orienteering5 3:25:51 16.49(12:29) 26.54(7:45) 93171 /80c88%94.8
  Stretching6 1:01:00
  Strength2 30:053.0
  Total9 8:38:28 42.99 69.19 117671 /80c88%149.6
  [1-5]9 7:37:26
averages - sleep:6.9 weight:166lbs

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Saturday May 26, 2012 #

10 AM

Running warm up/down 12:12 [1] 1.17 mi (10:26 / mi) +2m 10:22 / mi
ahr:150 max:194 shoes: Inov-8 oroc 280

Orienteering race 30:13 intensity: (17 @1) + (56 @2) + (1:22 @3) + (25:24 @4) + (2:14 @5) *** 4.39 km (6:53 / km) +192m 5:39 / km
ahr:172 max:180 spiked:16/16c shoes: Inov-8 oroc 280

event 1, middle. felt quite good during this race. navigated confidently and found the controls easily. hard work during the big uphill legs, but the rest of the course seemed like it was all downhill, which made it fun. nice forest too. pleasantly surprised to be fastest.
1 PM

Running warm up/down 6:43 [1] 0.58 mi (11:35 / mi) +1m 11:31 / mi
ahr:155 max:188 shoes: Inov-8 oroc 280

Orienteering race 36:23 intensity: (22 @1) + (15 @2) + (4:19 @3) + (31:18 @4) + (9 @5) *** 4.75 km (7:40 / km) +239m 6:07 / km
ahr:170 max:178 spiked:13/16c shoes: Inov-8 oroc 280

Event 2, middle. hotter and more tired for this one, but of course everybody was. felt much less fresh and confident, and was moving relatively slower. lost a little on #2 when I didn't see the control, and also missed 5 despite a decent but unconfident attack from the trail bend. finally a big chunk of time lost on 15, I had planned to contour around slightly left after success going through there in the morning, but got into some thick stuff, and ended up even further left. Straight was obviously the way to go on that one. A long ways behind eddie, and would still have been a few minutes out even without the mistakes.
4 PM

Orienteering (control pickup) 28:09 intensity: (19:44 @1) + (8:25 @2) 1.18 mi (23:51 / mi) +42m 21:29 / mi
ahr:126 max:153 spiked:8/10c shoes: Inov-8 oroc 280

a bunch of the closest-in controls, many on trails. mistake on one that I had already been to, oops.
5 PM

Running warm up/down 6:28 intensity: (2:28 @1) + (4:00 @2) 0.62 mi (10:22 / mi) +23m 9:18 / mi
ahr:133 max:152 shoes: Nimbus 13

Orienteering race 16:43 intensity: (26 @1) + (1:06 @2) + (1:54 @3) + (13:17 @4) *** 3.89 km (4:18 / km) +54m 4:01 / km
ahr:166 max:176 spiked:17/18c shoes: Nimbus 13

Event 3, campus sprint. fast not-too-tricky course around UMass Amherst. mostly clean, a little hesitation out of 7, didn't see the bridge route to 9, and got a little confused arriving at 14. I also jumped over a tiny flower bed there that I didn't see until it was too late, oops. wore headcam, video attached to the track. hadn't fully charged the camera battery, but it lasted until a few seconds from the end.

Stretching 20:00 [0]

stretching time combined from various parts of the day

Thursday May 24, 2012 #

1 PM

Strength (core) 7:38 [1]
ahr:100 max:140

Running 32:03 intensity: (26:03 @2) + (5:00 @3) + (1:00 @4) 4.21 mi (7:37 / mi) +21m 7:30 / mi
ahr:153 max:171 shoes: Nimbus 13

Stretching 10:00 [0]

Wednesday May 23, 2012 #

12 PM

Running 1:05:10 intensity: (2:07 @1) + (37:56 @2) + (23:04 @3) + (2:03 @4) 7.8 mi (8:21 / mi) +153m 7:52 / mi
ahr:153 max:169 slept:7.5 shoes: Nimbus 13

trail run, more muddy than usual. included some short (100-400m) surges on the way back on parts that were uphill and not too slippery.

Stretching 8:00 [0]

Tuesday May 22, 2012 #

3 PM

Strength 22:27 [1]
ahr:101 slept:6.0

still sore. did core and 2 sets of legs.

Running 33:55 intensity: (3:31 @1) + (30:14 @2) + (10 @3) 4.21 mi (8:03 / mi)
ahr:145 max:156 shoes: Nimbus 13

Stretching 10:00 [0]

Monday May 21, 2012 #

12 PM

Running 35:04 intensity: (5:19 @1) + (29:25 @2) + (20 @3) 4.19 mi (8:22 / mi) +40m 8:08 / mi
ahr:140 max:159 slept:7.0 shoes: Nimbus 13

Sore legs and tight calves today.

Stretching 8:00 [0]

Sunday May 20, 2012 #

10 AM

Running warm up/down 17:34 intensity: (5:15 @1) + (12:19 @2) 1.63 mi (10:47 / mi)
ahr:138 max:155 slept:7.0 weight:166lbs shoes: Nimbus 13

in order to keep up my volume and get a rested-3k and orienteering done this weekend, I opted to do them back-to-back. The UMBC track was nicely located for that, less than a mile from the QOC meet. it was also rubbery, well-marked, and empty. the only negative was that by the time I got there it was almost 11am, and almost 80F.

Running race 9:53 [5] 3.0 km (3:18 / km)
ahr:168 max:178 shoes: Nimbus 13

I hadn't thought much about a specific goal for this except to improve on last time, but after Ali's awesome run on Saturday it seemed like I had better not be slower than that. I aimed to run 80s, and rather than starting to suffer I continued to feel pretty good as the laps went on, and was tired but not dying at the end. So maybe I started too conservatively, but I didn't know what to expect given the heat.

This was my first track session with the Ambit, and I messed up taking lap 6 somehow, either by pressing lap for too long or also pressing stop, but the result was that the watch was stopped for 3s (which I've added back in) and my lap 5/6 times are a bit skewed. but at least the HR data is clean.

2s faster than two years ago, I guess it is technically a 3k PR. Only my fourth attempt ever, and slow relative to some of my other PRs, so plenty of room for improvement still.

Running warm up/down 2:30 [1] 0.22 mi (11:22 / mi) +5m 10:37 / mi
ahr:132 max:148 shoes: Nimbus 13

Orienteering race 1:34:23 intensity: (4 @0) + (50 @1) + (13:04 @2) + (1:04:52 @3) + (1:49:56 @4) *** 11.62 km (8:07 / km) +404m 6:55 / km
ahr:165 max:172 spiked:17/20c shoes: Inov-8 oroc 280

blue course, new area. I thought some parts of the terrain were pretty nice, though other parts were pretty green. escaped with surprisingly few scratches though. somewhat tired already from the track, and there was a fair amount of climb. I took it more as extra training than a serious race.

Stretching 5:00 [0]

Note

qstarz track, this time in armband. just now realized it was in 5s recording mode.

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