Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 22, 2013:

activity # timemileskm+mload
  Bike4 2:13:00 22.98 36.98 40318.1
  Running4 2:02:59 13.43(9:09) 21.61(5:41) 9030.5
  Orienteering1 1:50:51 9.58(11:34) 15.42(7:11) 53910 /12c83%56.6
  Stretching6 51:00
  Strength2 31:473.2
  Total7 7:29:37 45.99 74.01 103210 /12c83%108.4
  [1-5]7 6:33:17
averages - sleep:6.8 weight:164.3lbs

«»
2:08
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 22, 2013 #

8 AM

Running warm up/down 15:05 intensity: (5:00 @0) + (10:05 @1) 1.23 km (12:17 / km) +32m 10:52 / km
ahr:120 max:174 slept:6.0 shoes: Inov-8 oroc 340

jog/walk to bathroom and start.

Orienteering race 1:50:51 intensity: (20 @0) + (2:28 @2) + (34:22 @3) + (1:09:09 @4) + (4:32 @5) **** 15.42 km (7:11 / km) +539m 6:07 / km
ahr:168 max:176 spiked:10/12c shoes: Inov-8 oroc 340

The lowlander, a decent run. Following along with a highlander posse for the first three legs, then split off on the "low" route. On the next two trail legs I could see/hear Sergiy G behind, but pulled away gradually and once on the KOM leg, I didn't see anyone for the rest of the course (besides the people whose campsite I ran through on the top of the mountain). That was nice since one of my main goals of this trip was to get in some quality technical time.

Navigation was pretty good. Took a while to get used to 1:15 scale. Wandered high with the posse a little on 3. Got pulled around to the right on the early part of 6(135). Left the AT a little too early and thrashed through some extra blueberry to the top of 7(136). Hesitated a little on 8(137) but still hit it. 10(139) seemed weird, some more hesitation there. also slightly off after going through the low-vis stuff to the last control. crossed the water below the spillway and jumped the wall, though from going back to watch people finish, I think it would be slightly faster to go across the top. definitely not way down below through the unmapped green stuff.

Heel/achilles felt surprisingly good. I had swapped the insoles from my old running shoes, not sure if that helped. Still got some blisters on my feet despite smearing on some aquaphor beforehand, though they were at least smaller and not directly under the ball. I will have to keep experimenting with that. Some usual aches from bashing against rocks and blueberries. Sore quads.

Stretching 3:00 [0]

Friday Sep 20, 2013 #

12 PM

Running 16:09 intensity: (2:35 @1) + (13:34 @2) 1.88 mi (8:35 / mi) +26m 8:14 / mi
ahr:140 max:150 slept:7.5 weight:164.5lbs shoes: Nimbus 12 white

easy

Stretching 15:00 [0]

Thursday Sep 19, 2013 #

8 AM

Bike 49:06 intensity: (30:35 @1) + (18:31 @2) 11.51 mi (14.1 mph) +233m
ahr:126 max:149

Strength 11:40 [1]
ahr:101 max:123

Stretching 3:00 [0]

5 PM

Bike 43:54 intensity: (16:35 @1) + (25:11 @2) + (2:08 @3) 11.47 mi (15.7 mph) +170m
ahr:133 max:157

Wednesday Sep 18, 2013 #

12 PM

Running intervals (treadmill) 50:36 intensity: (11:48 @1) + (26:00 @2) + (12:48 @5) 5.5 mi (9:12 / mi)
ahr:141 max:172 slept:7.0 weight:164lbs shoes: Nimbus 12 white

3x 0.75mi on treadmill, with 0.25 jogging rest. 0.5%incline. faster than last week, averaged around 5:40 pace. left ankle felt a little sore during warm up, then ok. had footpod, but with dead battery.

Stretching 12:00 [0]

Tuesday Sep 17, 2013 #

11 AM

Bike 20:00 [1]
ahr:96 max:108

Running 41:09 intensity: (4:24 @1) + (34:38 @2) + (2:07 @3) 5.29 mi (7:47 / mi) +32m 7:38 / mi
ahr:145 max:161 shoes: Nimbus 12 white

Stretching 10:00 [0]

Registered for the Lowlander. I am tempted by the glory of the Highlander, but given my uncertain foot status, it seems like an unnecessary risk at this early point in the season.

Monday Sep 16, 2013 #

12 PM

Strength 20:07 [1]

Bike 20:00 [1]

Stretching 8:00 [0]

« Earlier | Later »