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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 27, 2013:

activity # timemileskm+mload
  Bike5 3:30:1623.1
  Orienteering2 1:02:20 5.6(11:07) 9.02(6:55) 30328 /30c93%33.2
  Stretching7 1:02:00
  Running4 50:34 5.18(9:46) 8.33(6:04) 998.1
  Strength1 41:174.1
  Elliptical1 20:003.6
  Total8 7:26:27 10.78 17.35 40228 /30c93%72.1
  [1-5]8 6:24:27
averages - sleep:7

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SuMoTuWeThFrSa

Saturday Apr 27, 2013 #

Event: West Point A-meet
 
9 AM

Running 7:06 intensity: (4:20 @1) + (1:04 @2) + (1:12 @3) + (22 @4) + (8 @5) 0.3 mi (23:39 / mi) +72m 13:33 / mi
ahr:127 max:178 shoes: Nimbus 12 white

to start, not really a warmup. trying to minimize extra running this weekend.

Orienteering 40:06 intensity: (17 @1) + (4:23 @2) + (6:40 @3) + (23:46 @4) + (5:00 @5) **** 5.39 km (7:26 / km) +224m 6:10 / km
ahr:168 max:181 spiked:13/13c shoes: Nimbus 12 white

middle blue. started pretty cautiously, but foot felt ok except for the uphills, and on a lot of them I was able to use rocks to avoid too much dorsi flexion. loosened up a bit more by the end, felt half-decent on the long series of downhill legs. it was a little weird with my regular running shoes, but it didn't seem like the right day to test going back to o-shoes. a slow result, but not as far behind as I thought I might be.
1 PM

Orienteering 22:14 intensity: (4:34 @2) + (5:26 @3) + (11:47 @4) + (27 @5) *** 3.63 km (6:08 / km) +79m 5:32 / km
ahr:164 max:181 spiked:15/17c shoes: Nimbus 12 white

achilles seemed a bit looser than the morning, didn't bother me much, maybe thanks to Aleve. This was fun, and I mostly navigated well except for a relatively big mistake near the end.

Stretching 5:00 [0]


Day 1, Mid, Blue - Splits

Day 1, Sprint, Blue - Splits

Friday Apr 26, 2013 #

12 PM

Bike 20:16 [1]
ahr:106 max:129 slept:7.0

Stretching 8:00 [0]

Thursday Apr 25, 2013 #

12 PM

Bike 40:00 [1]
ahr:120 max:133

Elliptical 20:00 intensity: (3:48 @1) + (16:12 @2)
ahr:139 max:153

Stretching 10:00 [0]

Wednesday Apr 24, 2013 #

12 PM

Bike 1:00:00 intensity: (39:03 @1) + (20:57 @2)
ahr:115 max:140

heel was aching last night and this morning, argh. felt better after this though.

Stretching 8:00 [0]

Tuesday Apr 23, 2013 #

12 PM

Strength 41:17 [1]
ahr:95 max:124

Running 15:55 intensity: (4:49 @1) + (11:06 @2) 1.88 mi (8:29 / mi) +27m 8:07 / mi
ahr:149 shoes: Nimbus 12 white

Stretching 11:00 [0]

Monday Apr 22, 2013 #

5 PM

Bike 30:00 [1]
ahr:101 max:122

Running 9:56 intensity: (9:02 @1) + (54 @2) 1.0 mi (9:56 / mi)
ahr:128 max:137 shoes: Nimbus 12 white

Stretching 15:00 [0]

Sunday Apr 21, 2013 #

Event: The 35th annual Billygoat Run
 
1 PM

Bike (stationary) 1:00:00 [1]
ahr:114 max:127

Was going to ride outside, but it turns out that when you don't check/change your brake pads for a long time, and then ignore the funny sounds for a while longer, you might not even notice that you've worn them all the way down and seriously gouged the rims on both wheels, and that the back one actually has some nasty cracks in it. This is the MTB I would have used for MTBO yesterday.

Running (treadmill) 5:00 [1] 0.5 mi (10:00 / mi)
ahr:119 max:133 shoes: Nimbus 12 white

Running (track) 12:37 intensity: (1:59 @1) + (10:38 @2) 1.5 mi (8:25 / mi)
ahr:139 max:150 shoes: Nimbus 12 white

Stretching 5:00 [0]

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