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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 14, 2014:

activity # timemileskm+mload
  Orienteering3 4:49:54 21.24(13:39) 34.18(8:29) 68553.5
  Elliptical2 1:10:019.0
  Running1 46:37 6.19(7:32) 9.96(4:41) 8621.8
  Stretching5 35:00
  Bike1 30:003.0
  Strength1 18:351.9
  Total6 8:10:07 27.43 44.14 77189.1
  [1-5]5 7:35:06
averages - sleep:6.3 weight:163.5lbs

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Monday Apr 14, 2014 #

5 PM

Bike 30:00 [1]
ahr:97 max:110 slept:7.0

left ankle/heel a little sore.

Stretching 10:00 [0]

Sunday Apr 13, 2014 #

5 AM

Orienteering 2:09:46 intensity: (52:07 @1) + (57:17 @2) + (16:16 @3) + (4:06 @4) 14.18 km (9:09 / km) +294m 8:18 / km
ahr:133 slept:5.0 weight:164lbs

Putting out the remaining 24 controls and two more water stops. Didn't have a lot of time before the 9am MTBO start, so I had planned my exact route, and packed the controls and epunch boxes so they would come out of the bags in the order I needed them. Those old triangle shaped bags were good for that because while they smell like death, they were tight enough that they kept anything from getting mixed up.

The gate was open when I arrived at 5:30am, so I was able to drive all the way in. That was nice but messed up my plan a little. Set the first 5 or so controls in the dark with a tiny (sneaky?) headlamp, before it was light enough to go without it. Twice I got carried away and ran past planned stops only to realize from the code at the next one, luckily those were short legs. I had budgeted 10min/k plus 2 mins per control, which was about right. Then I made one more short loop to put out the remaining 6+3 gallons of water at two stops, and was done at around 8:45. (omitted 30mins of time for logging purposes)

I think the courses turned out ok, though I wasn't totally happy with all the MTBO legs. Part of the problem there was that I did my planning without realizing there was a MTBO version of the map, so I set some legs to force people away from super junky trails. In the park, a lot of the "big" trails aren't well used, and the small twisty perimeter trail is super nice. It turns out the MTBO map makes this much more obvious. Still, people seemed to have fun. I guess riding bikes is an automatic fun bonus, in addition to making anyone instantly more photogenic.

Courses: MTBO / classic

Stretching 5:00 [0]

9 AM

Orienteering 1 [0] 3.09 mi ( / mi) +65m / mi

Friday Apr 11, 2014 #

3 PM

Orienteering 2:40:07 intensity: (51:26 @1) + (1:27:46 @2) + (19:14 @3) + (1:41 @4) 15.04 km (10:39 / km) +326m 9:36 / km
ahr:134 max:169 slept:7.0 weight:163lbs shoes: Nimbus 15

Putting out all the forest controls and forest water for sunday. That was most of the water but less than half of the controls. Big backpack is good for carrying gallon jugs. I can fit six inside and then carry up to 4 more pretty easily. That makes me a bit heavier than usual, but I didn't need to make more than one trip to any water stop. omitted an hour of this, presumably about how much I spent organizing and tying knots.

Stretching 5:00 [0]

Wednesday Apr 9, 2014 #

3 PM

Strength 18:35 [1]
ahr:91 max:123

Elliptical 50:00 intensity: (30:24 @1) + (19:36 @2)
ahr:127 max:165

Stretching 5:00 [0]

Tuesday Apr 8, 2014 #

Note

Got tickets for Italy. Arriving in Milan on Friday ~9am.
1 PM

Running warm up/down 12:27 intensity: (11:19 @2) + (1:08 @3) 1.5 mi (8:18 / mi) +10m 8:08 / mi
ahr:139 max:159 shoes: Nimbus 15

Watch (FR620) acting super weird, counting distance around 1/10th actual. this is the first time I've used it outside in a while.

Running intervals 28:03 intensity: (12:03 @2) + (16:00 @5) 4.0 mi (7:01 / mi) +60m 6:42 / mi
ahr:169 max:179 shoes: Nimbus 15

power off/on seemed to fix the watch. but I didn't know how to get to the interval mode (press the trophy icon), so just timed manually. 4x 4/3. wind and soft grass made this hard work.

Running warm up/down 6:07 intensity: (2:26 @2) + (3:41 @3) 0.69 mi (8:54 / mi) +16m 8:18 / mi
ahr:156 max:165 shoes: Nimbus 15

Elliptical 20:01 [1]
ahr:127 max:133

Stretching 10:00 [0]

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