Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 4, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	4:57:35	34.2	(8:42)	55.04	(5:24)	300				76.2
	Orienteering	2	1:22:03	8.6	(9:33)	13.84	(5:56)	230	20 /	23c	86%	45.9
	Stretching	6	51:00
	Strength	2	27:48									2.8
	Total	8	7:38:26	42.8		68.87		530	20 /	23c	86%	124.9
	[1-5]	7	6:35:26
averages - sleep:7.3

2:37

0:00

» now

Sunday Nov 4, 2012 #

Event: QOC Mid-Atlantic Champs

Event: Edgemoor Classic 5K

7 AM

Running warm up/down 17:41 1.72 mi (10:17 / mi) +16m 10:00 / mi
shoes: Nimbus 13 blue

Running race 17:20 3.1 mi (5:35 / mi) +48m 5:20 / mi
ahr:169 max:176 shoes: Nimbus 13 blue

This was a 5k organized and/or benefiting Samantha's elementary school. I agreed to run on the condition that Alex also let me go orienteering afterwards. I think my plan was to start off a little easy, because I knew the last mile was mostly uphill. after tripping over a few little kids at the start, settled into a group with the eventual 1st/2nd place dudes. spent the first two miles feeling like I wasn't going fast enough, and the last one just trying to hang on. The first place guy looked pretty comfortable most of the time, so I think he could have held off any challenges at the end.

cheering squad

C • Good race! 3

Running warm up/down 15:00 0.8 mi (18:45 / mi)
shoes: Nimbus 13 blue

was going to run home for cooldown, but the cheering squad wanted to come too, so much so that they refused to get in the car. so I walked while they shuffled, first at a decent pace (for them) and then slower and slower. about the time they were really dragging and I was getting cold, Alex caught up in the car and I sent them with her. jogged the last half.

Stretching 5:00 [0]

11 AM

Running warm up/down 4:57 0.5 mi (9:54 / mi) +7m 9:29 / mi
ahr:166 max:183 shoes: Inov-8 oroc 340

just a short warmup. left ankle bothering me a little. has been slightly sore since the track on wed, too much road this week maybe.

Orienteering race 1:07:58 *** 10.96 km (6:12 / km) +207m 5:40 / km
ahr:168 max:187 spiked:15/16c shoes: Inov-8 oroc 340

Blue course. Started out pretty conservatively, though I was also not as tired as I expected to be. navigation was smooth. Thought I had a decent route on the long leg, but it looks like Wyatt killed it...maybe I should have gone more straight at the beginning. close competition for the top 5!

C • Dissappointed 3

2 PM

Running warm up/down 11:05 0.91 mi (12:11 / mi)
ahr:134 max:168 shoes: Inov-8 oroc 340

getting cold in the shade, so a little bit of jogging to stay warm and loosen up before my relay leg. discovered that while I brought the headcam with plans to wear it during the relay, I left the memory card at home. Oops.

Orienteering race (relay) 14:05 *** 2.88 km (4:54 / km) +23m 4:42 / km
ahr:167 max:175 spiked:5/7c shoes: Inov-8 oroc 340

it was a 4-person relay this year, with easy-intermediate-easy-advanced legs, I think. My team was Addie and Tom Nolan, Don Davis, and me. that made us 5 points on the handicap scale, so we started 3 mins after the 6-pointers (and 15 mins ahead of any 0-pt teams, not sure if there were any). Addie had almost made up those 3 mins by the time she finished, then Tom pulled us into a solid lead on his leg, and Don managed to stay narrowly ahead by the end of his third leg. I was first out on the 4th leg, just barely ahead of Wyatt and Iliana. I led Wyatt on a sub-optimal path through some junk on the way to #1, and Iliana got ahead of both of us, and was first to the control. We were all together going to #2, got there and none of us could see the actual flag. I spotted it first, tucked up on the other side of a tree. I punched and was off on the road before the other two realized I'd found it. I was on my own to 3, Wyatt was not far behind, and caught up a little bit on the way out. Running hard across the big field to 4, I could see him behind, not sure if he would be able to catch up, and then he still seemed close on the way out of 4. but then I took the road to 5, and he went straight. I got further ahead and didn't see him behind after that.

Running warm up/down 4:36 0.44 mi (10:21 / mi) +3m 10:08 / mi
ahr:137 max:142 shoes: Inov-8 oroc 340

Blue - Splits

Saturday Nov 3, 2012 #

Note
slept:7.0

Friday Nov 2, 2012 #

4 PM

Strength 7:47 [1]
ahr:86 max:113

Running 44:04 5.28 mi (8:21 / mi) +33m 8:11 / mi
ahr:145 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Thursday Nov 1, 2012 #

4 PM

Running 56:02 6.62 mi (8:28 / mi) +103m 8:04 / mi
ahr:143 slept:7.5 shoes: Nimbus 13 blue

2x NIH. I guess it's november, had to wear a jacket. feet a little stiff, tried to stick to the grass when I could.

Stretching 10:00 [0]

10 PM

Stretching (foam roller) 8:00 [0]

Wednesday Oct 31, 2012 #

12 PM

Running intervals (track) 1:14:12 8.89 mi (8:21 / mi)
ahr:148 max:170 slept:7.5 shoes: Nimbus 13 blue

4x1200, 4x400. legs felt kind of heavy on the 1200s, maybe it was just the wet shoes. then a bazillion middle school kids came out to run on the track. at least by then I was on 400s so I could just run in the outside lane...which was totally filled with pine cones.

Stretching 10:00 [0]

Tuesday Oct 30, 2012 #

9 AM

Strength 20:01 [1]
ahr:103 max:127

Running 52:38 5.93 mi (8:52 / mi) +90m 8:28 / mi
ahr:139 max:153 shoes: Nimbus 13 blue

Stretching 8:00 [0]

Monday Oct 29, 2012 #

Note

zero. was too stiff to go early, and it was hurricane-ing for the rest of the day.

« Earlier | Later »