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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 21, 2014:

activity # timemileskm+mload
  Orienteering2 3:27:37 13.6(15:16) 21.89(9:29) 85819 /23c82%59.5
  Running2 1:13:46 6.91(10:41) 11.12(6:38) 15917.2
  Bike1 1:03:00 16.73(15.9/h) 26.92(25.6/h) 14912.9
  Stretching5 43:00
  Elliptical1 30:003.0
  Strength1 12:021.2
  Total6 7:09:25 37.24 59.93 116619 /23c82%93.8
  [1-5]5 5:56:25

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SaSuMoTuWeThFr

Friday Mar 21, 2014 #

1 PM

Running warm up/down 26:51 intensity: (11:21 @1) + (12:22 @2) + (2:15 @3) + (53 @4) 1.86 mi (14:27 / mi) +158m 11:26 / mi
ahr:137 max:175 shoes: Inov-8 oroc 340

Orienteering race 1:02:00 intensity: (4 @1) + (14 @2) + (2:01 @3) + (51:53 @4) + (7:48 @5) *** 7.13 km (8:42 / km) +448m 6:37 / km
ahr:174 max:181 spiked:19/23c shoes: Inov-8 oroc 340

Team trials middle. This felt like a pretty good run for the first half, despite a lot of walking up hills. Very scratchy in the green places, and I think I crawled for 5m to get into #4. Lost some time on 11, just missing it the first time past. I am not very good at green detail on top of contour detail. I think I also read the "middle cliff" description as "middle spur", which didn't help. More uphill suffering after that. went a bit too far right on 14. A blister under the right heel started bothering me towards the end, and it felt like I slowed down or at least didn't push much for the last few controls. I guess I lost some time on the way in and out of 21.

Some parts of the terrain were very nice, others not so much. Obviously the times were way longer than expected, and the expectations were already too long for middle (even final), though maybe relevant for relay. The map was good enough, though it is unfortunate there isn't a different ISOM distinct veg symbol. too many little black dots.

Running warm up/down 6:40 intensity: (41 @1) + (5:59 @2) 0.52 mi (12:52 / mi) +1m 12:47 / mi
ahr:140 max:147 shoes: Nimbus 15

Stretching 5:00 [0]

Wednesday Mar 19, 2014 #

12 PM

Elliptical 30:00 [1]
ahr:110 max:142

Stretching 8:00 [0]

Tuesday Mar 18, 2014 #

11 AM

Strength (core) 12:02 [1]
ahr:91 max:117

Running intervals 40:15 intensity: (11:08 @1) + (23:31 @2) + (5:36 @5) 4.53 mi (8:53 / mi)
ahr:142 max:173 shoes: Nimbus 15

Stretching 20:00 [0]

10 PM

Stretching (roller) 5:00 [0]

Sunday Mar 16, 2014 #

11 AM

Orienteering 2:25:37 intensity: (30:00 @0) + (37:45 @1) + (1:08:46 @2) + (9:06 @3) *** 9.17 mi (15:53 / mi) +410m 13:57 / mi
ahr:134 shoes: Inov-8 oroc 340

checking locations at Rosaryville. meh.

Stretching 5:00 [0]

Saturday Mar 15, 2014 #

3 PM

Bike 1:03:00 intensity: (9:35 @1) + (50:20 @2) + (3:05 @4) 16.73 mi (15.9 mph) +149m
ahr:148

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