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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 27, 2012:

activity # timemileskm+mload
  Running7 3:11:35 22.79(8:24) 36.67(5:13) 24039.2
  Orienteering5 2:13:18 11.57(11:31) 18.61(7:10) 59570 /77c90%63.9
  Stretching5 56:00
  Strength2 30:053.0
  Total9 6:50:58 34.35 55.29 83570 /77c90%106.0
  [1-5]9 5:54:58
averages - sleep:6.6

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Sunday May 27, 2012 #

9 AM

Orienteering race 21:50 [4] *** 3.69 km (5:55 / km) +68m 5:25 / km
ahr:163 max:167 spiked:16/17c slept:6.0 shoes: Inov-8 oroc 280

Not wanting to leave the girls with my mom for a second full day, I brought them along, with a plan to maybe race or just pickup controls in the morning, and hang out for Mt Tom. Special thanks to Valerie for appearing at the right moment and entertaining the cheering squad while I just barely snuck into my start slot. no warmup or cooldown, but still a solid run. Only some time lost in the field on 12...though not enough that I would have caught Giacomo. and thanks to biggins for the socks.

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]

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