Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 24, 2014:

activity	#	time	miles		km		+m				load
Running	4	1:53:43	10.41	(10:55)	16.75	(6:47)	196				28.8
Orienteering	3	1:34:02	8.78	(10:42)	14.13	(6:39)	569	40 /	70c	57%	62.2
Elliptical	2	1:30:00									11.1
Stretching	6	56:00
Strength	2	26:08									2.6
Total	7	6:19:53	19.19		30.89		765	40 /	70c	57%	104.7
[1-5]	6	5:23:48

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Monday Mar 24, 2014 #

12 PM

Strength 14:06 [1]
ahr:86 max:149

Elliptical 1:00:00
ahr:113 max:153

Stretching 8:00 [0]

Sunday Mar 23, 2014 #

8 AM

Running warm up/down 20:21 1.9 mi (10:42 / mi) +15m 10:26 / mi
ahr:157 shoes: Nimbus 15

Orienteering race 17:08 **** 3.67 km (4:40 / km) +76m 4:14 / km
ahr:172 max:182 spiked:21/23c shoes: Nimbus 15

Running warm up/down 5:22 0.47 mi (11:24 / mi) +9m 10:45 / mi
ahr:142 max:149 shoes: Nimbus 15

Stretching 10:00 [0]

10 AM

Running warm up/down 6:50 0.49 mi (13:55 / mi) +2m 13:45 / mi
ahr:127 max:147 shoes: Nimbus 15

Orienteering race 14:54 **** 3.33 km (4:28 / km) +45m 4:11 / km
ahr:175 max:187 24c shoes: Nimbus 15

Running warm up/down 7:24 0.64 mi (11:35 / mi) +11m 11:00 / mi
ahr:134 max:145 shoes: Nimbus 15

Sprint Blue - Splits

Sprint Relay Variant R - Splits

Skipped the long due to giant heel blister. about two inches across directly under my heel, skin already broken during the race yesterday, though I still do have the whole top layer. I don't think I've gotten one there before. Same gear as usual, but maybe the combo of heat, dust, and steep side/downhills did it.

This is disappointing because it seemed like fun times and there were trials points for the taking. I should be OK enough for sprinting tomorrow in my road shoes. My fear was that I would make it so much worse today that I would run poorly or have to quit and be unable to run tomorrow either, ending up with only two scores.

photo from yesterday for reference (not that gross)

Friday Mar 21, 2014 #

Event: Run Black Diamond

1 PM

Running warm up/down 26:51 1.86 mi (14:27 / mi) +158m 11:26 / mi
ahr:137 max:175 shoes: Inov-8 oroc 340

Orienteering race 1:02:00 *** 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 0.52 mi (12:52 / mi) +1m 12:47 / mi
ahr:140 max:147 shoes: Nimbus 15