Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 10, 2013:

	activity	#	time	miles		km		+m				load
	Bike	2	2:22:09									14.2
	Orienteering	2	59:20	5.91	(10:02)	9.52	(6:14)	221	18 /	18c	100%	28.0
	Stretching	5	45:00
	Elliptical	2	40:00									5.3
	Running	2	22:01	2.22	(9:56)	3.57	(6:10)	22				4.0
	Total	6	5:08:30	8.13		13.09		243	18 /	18c	100%	51.5
	[1-5]	5	4:23:30
averages - sleep:5.6

2:17

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Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

2 PM

Running warm up/down 11:42 1.16 mi (10:05 / mi) +2m 10:02 / mi
ahr:131 max:170 shoes: Nimbus 12 white

hey, an actual warmup.

Orienteering race 16:57 3.26 km (5:12 / km) +70m 4:42 / km
ahr:169 max:182 spiked:18/18c shoes: Nimbus 12 white

Team trials sprint. decent run, no real mistakes, except ran a little past 3. I was able to move pretty well on the flat parts, and felt ok the rest of the time. foot a little stiff afterwards, but not any more messed up. The times were pretty tight today, and I was happy to be unexpectedly close to the fast guys.

Running warm up/down 5:19 0.56 mi (9:34 / mi) +20m 8:36 / mi
ahr:144 max:165 shoes: Nimbus 12 white

Stretching 10:00 [0]

Sprint Blue - Splits

Thursday May 9, 2013 #

10 AM

Note

Survived 1st-grade orienteering. Used Nadim's map (thanks!), modified a bit for 1:1500. 9 controls, score-o style, but with a reasonable route if you take them in numbered order. Classic-red solo cups hanging from strings at each location. Inside the cups were puzzle pieces, sorted so each cup has one type of piece. Find all the controls, and you can make a whole puzzle. They went in groups of 3. No compasses. Not much standing still, or even walking. I didn't tell them it was a race, but they made it one.

Note for next time: once you give them the maps, good luck keeping them around for further instructions. Also, apparently those puzzles come in slightly different patterns, I got 12 each of 4 different patterns, so I had to use just one pattern and have them take 1 piece per group instead of 1 per person.

The kids seemed to like it. At least, they asked to do it again in the afternoon. When I couldn't promise that, they went and collected the "controls" for me.

More pictures (by alex)

C • So cool! 2

10 PM

Stretching (roller) 10:00 [0]

Tuesday May 7, 2013 #

12 PM

Bike 20:00 [1]
ahr:105 max:118 slept:5.75

Stretching 8:00 [0]

Monday May 6, 2013 #

5 PM

Elliptical 30:00
ahr:121 max:135 slept:6.0

stomach cramping a little bit. probably it was too full of cornbread and pork bbq. Also, I need to sleep more this week.

Stretching 12:00 [0]

Sunday May 5, 2013 #

Event: QOC Pohick Bay

12 PM

Bike 2:02:09 [1]
ahr:116 max:130 slept:5.0

a long time to be on the stationary bike, but I haven't fixed my real-bike situation yet. kept busy doing stuff on my phone.

Elliptical 10:00
ahr:123 max:136

Stretching 5:00 [0]

Saturday May 4, 2013 #

Event: QOC Morven Park Night-O

Event: 10Mila

8 PM

Orienteering 42:23 6.26 km (6:46 / km) +151m 6:03 / km
ahr:159 shoes: Inov-8 oroc 340

Didn't get to follow any of tiomila today, but at least I did get out to go night orienteering! I did the shorter advanced course for less climb and fewer chances to step on something the wrong way in the dark. But as it turned out I think I still went up the steepest hill and the fields were actually pretty smooth running. Kept my light on low most of the time to keep things interesting. I got a little bit confused around #3, it seems like I just didn't go far enough. Wore real o-shoes as an experiment before next weekend. Not exactly painful, but definitely less good than running shoes.

Finished early enough to have some fun taking pictures in the dark.

Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)

warmup beforehand, waiting for it to get dark

Medium Adv - Splits

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