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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 11, 2014:

activity # timemileskm+mload
  Orienteering2 2:42:11 14.84(10:56) 23.89(6:47) 67836 /37c97%72.8
  Elliptical3 2:41:0218.2
  Running5 2:21:29 16.22(8:43) 26.1(5:25) 14140.4
  Stretching6 54:00
  Strength2 29:272.9
  Bike1 5:000.5
  Total7 9:13:09 31.06 49.99 81936 /37c97%134.8
  [1-5]7 8:18:59
averages - sleep:7

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SuMoTuWeThFrSa

Saturday Jan 11, 2014 #

Event: QOC Patapsco
 
12 PM

Running warm up/down 11:05 intensity: (5:52 @1) + (5:13 @2) 1.1 mi (10:07 / mi) +8m 9:53 / mi
shoes: Inov-8 oroc 340

Orienteering race 1:04:56 intensity: (10:54 @3) + (51:15 @4) + (2:47 @5) *** 9.82 km (6:37 / km) +357m 5:36 / km
ahr:169 max:175 spiked:20/20c shoes: Inov-8 oroc 340

A fun fast course at Patapsco, the Granite A-meet terrain. It was very rainy but warm-ish, and mostly not steep enough to be too slippery, except for logs. I ran hard and nearly clean, but was still a few minutes behind eddie, who even had a couple of mistakes.

http://youtu.be/PRrRd73UVkI
C • Video 4
C • Is that an updated HR/elevation trace? 4

Orienteering warm up/down 20:14 intensity: (1:20 @1) + (15:56 @2) + (2:58 @3) ** 1.71 mi (11:50 / mi) +63m 10:37 / mi
ahr:152 shoes: Inov-8 oroc 340

headed out for a cooldown trail loop, but couldn't resist some more terrain running.

Stretching 7:00 [0]


Blue - Splits

Friday Jan 10, 2014 #

5 PM

Elliptical 1:06:00 intensity: (55:14 @1) + (10:46 @2)
ahr:115

Thursday Jan 9, 2014 #

12 PM

Strength 14:42 [1]
ahr:88 max:116

Running 45:42 intensity: (1:37 @1) + (29:41 @2) + (14:24 @3) 5.74 mi (7:57 / mi) +82m 7:37 / mi
ahr:150 max:161 shoes: Nimbus 15

Stretching 8:00 [0]

Wednesday Jan 8, 2014 #

Event: Rocket Launch • ORB-1: Antares/Cygnus 2
 
1 PM

Elliptical 45:01 [1]
ahr:115 max:129

Running 16:24 intensity: (3:15 @1) + (13:09 @2) 1.87 mi (8:46 / mi) +28m 8:23 / mi
ahr:139 max:149 shoes: Nimbus 15

Stretching 10:00 [0]

Tuesday Jan 7, 2014 #

12 PM

Running intervals (treadmill) 1:02:00 intensity: (18:32 @1) + (26:28 @2) + (17:00 @5) 7.0 mi (8:51 / mi)
ahr:151 max:175 slept:7.0 shoes: Nimbus 15

4x 0.75mi, 10.5, 10.6, 10.7, 10.8 mph.

Bike warm up/down 5:00 intensity: (10 @0) + (4:50 @1)
ahr:115 max:119

Stretching 12:00 [0]

Monday Jan 6, 2014 #

12 PM

Strength 14:45 [1]
ahr:99 max:129

Elliptical 50:01 intensity: (40:17 @1) + (9:44 @2)
ahr:123 max:175

Stretching 10:00 [0]

Sunday Jan 5, 2014 #

Event: QOC Patuxent - rescheduled
 
11 AM

Running 6:18 [1] 0.51 mi (12:21 / mi) +23m 10:50 / mi
ahr:154 slept:7.0 shoes: Inov-8 oroc 340

Orienteering 1:17:01 intensity: (16:37 @2) + (45:07 @3) + (15:17 @4) *** 11.31 km (6:49 / km) +258m 6:07 / km
ahr:161 max:171 spiked:16/17c shoes: Inov-8 oroc 340

Wet and slippery blue course at patuxent, and inch or two of wet melting snow. Not feeling especially frisky this morning, so I half-assed the running part of this. Still, it was nice to be out. Despite expectations of cold rain, it was mostly just cloudy, and the sun even came out for a few minutes. My only real mistake came just after I had been thinking about how nice and unexpected the sun was. Since I wasn't in the mood for chasing footprints, I enjoyed being the first out on blue, even if that meant I got to wake up the controls.

Not sure when this happened, but I just noticed that the google-map terrain shading has been updated to much higher resolution in this area. You can see nearly all of the interesting contour features that are on the o-map.

Stretching 7:00 [0]


Blue - Splits

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