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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 13, 2014:

activity # timemileskm+mload
  Orienteering3 2:54:44 16.52(10:35) 26.58(6:34) 15358 /70c82%86.4
  Running3 39:37 3.94(10:04) 6.34(6:15) 518.7
  Stretching4 34:00
  Total4 4:08:21 20.45 32.92 20458 /70c82%95.1
  [1-5]3 3:34:21
averages - sleep:6.6

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Monday Oct 13, 2014 #

10 AM

Running warm up/down 14:12 intensity: (1:37 @1) + (10:15 @2) + (1:35 @3) + (45 @4) 1.32 mi (10:46 / mi) +24m 10:11 / mi
ahr:140 max:177 slept:4.75 shoes: Nimbus 15 yellow

didn't sleep very well last night. trouble falling asleep with some stomach rumbling (too much turkey+pie+pie at the banquet maybe), and then woke up just a few hours later, taking that opportunity to stress about munchkin/stuff logistical issues caused by the remote quarantine location. eventually got back to sleep for another two hours before Eliza started kicking me.

Orienteering race 18:10 intensity: (52 @2) + (4:10 @3) + (12:48 @4) + (20 @5) *** 4.2 km (4:19 / km) +30m 4:10 / km
ahr:168 max:178 spiked:21/23c shoes: Nimbus 15 yellow

A little sleepy, but mostly tired from yesterday, as I imagine most people were. Wore the active ankle just in case there was any side-hill running, but there wasn't really, so I was fine in that department. Only two problems, first when I missed the cut-through into 7 (it seems a little problematic to selectively map driveways in olive green)...I was originally going come in from the right to avoid that possibility, but then saw it was extra climb. Then I made a bad choice with too much zig-zagging to 16.

Stretching 8:00 [0]

Sunday Oct 12, 2014 #

10 AM

Running warm up/down 6:29 intensity: (45 @1) + (3:39 @2) + (1:45 @3) + (20 @4) 0.55 mi (11:47 / mi) +12m 11:02 / mi
ahr:144 max:169 slept:7.5 (injured) shoes: Inov-8 oroc 340

Short warmup, unfortunately no controls on the warmup map today. a few twinges from my ankle already, I could tell it was probably going to feel less good than yesterday. tightening the brace helped a little, I felt comfortable doing that since it didn't otherwise bother me yesterday.

Orienteering race 1:52:19 intensity: (7:10 @2) + (46:15 @3) + (58:44 @4) + (10 @5) **** 16.15 km (6:57 / km) +87m 6:46 / km
ahr:165 max:181 spiked:18/25c shoes: Inov-8 oroc 340

Similar strategy as yesterday, slow and cautious. stuck to the trails whenever reasonable. was mostly alone except for when Will C went by a few times around 11/13/14. Ankle hurting more than yesterday, quite a few bad steps, but with the brace I don't think I actually did much further damage.

Running warm up/down 2:30 intensity: (10 @1) + (2:20 @2) 0.22 mi (11:32 / mi)
ahr:131 max:135 shoes: Inov-8 oroc 340

Orienteering 1:09 intensity: (14 @1) + (55 @2) **** 0.08 km (14:56 / km)
ahr:140 max:154 shoes: Inov-8 oroc 340

Maze course 3, vs Samantha's reported 48-second best time. Apparently I was the silly one for going around the "walls" rather than under.

Stretching 8:00 [0]

3 PM

Note

originally slated to run on the fourth sprint relay team, I volunteered to let Erin S take the spot instead due to my uncertain ankle status and the fact that there would be some forest parts of the course.

Saturday Oct 11, 2014 #

Note

will have to wait until I get home to download hrm and merge gps logger track. but happy to report that ankle (+active ankle) seems to mostly work, better than I feared. running cautiously...not a bad thing in this tricky rocky terrain.
12 PM

Running warm up/down 16:26 intensity: (10 @1) + (13:36 @2) + (2:40 @3) 1.85 mi (8:53 / mi) +15m 8:40 / mi
ahr:145 max:180 slept:7.5 (injured) shoes: Inov-8 oroc 340

warmup along the road and a tiny bit in the forest on the warm-up map. first time actually running with the active ankle, it was less uncomfortable than I feared it would be, and it didn't seem to bother my heel either.

Orienteering race 43:06 intensity: (1:10 @2) + (2:40 @3) + (34:55 @4) + (4:21 @5) ***** 6.15 km (7:00 / km) +36m 6:48 / km
ahr:173 max:181 spiked:19/22c shoes: Inov-8 oroc 340

This went pretty well, I took it slow for my ankle, and had just a few smallish mistakes, in each case I basically arrived in the right spot but couldn't see the control. Otherwise I felt pretty good navigating. I mostly liked the terrain, though the map felt funny in a few places, maybe because of smallish contour features being generalized away. Only once towards the end did I step in a way that hurt my gimpy ankle, and it didn't feel worse after I was finished running...so definitely ok to try the long. Hardly an awesome result, but ok considering. I was glad that Boris didn't catch me from 4 minutes back, even if that would have helped.

Stretching 8:00 [0]

Wednesday Oct 8, 2014 #

10 PM

Stretching (roller) 10:00 [0]
(injured)

Sticking to my plan of doing nothing. That combined with Aleve means the ankle feels mostly ok. Though I am probably eating too much now.

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