Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 22, 2016:

activity	#	time	miles		km		+m				load
Running	4	3:15:00	20.52	(9:30)	33.02	(5:54)	243				39.9
Elliptical	4	2:56:01									23.6
Orienteering	1	1:59:55	8.85	(13:33)	14.24	(8:25)	729	15 /	17c	88%	39.5
Stretching	7	1:46:00									6.0
Total	7	9:56:56	29.37		47.26		972	15 /	17c	88%	109.0
[1-5]	7	8:15:56

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Sunday May 22, 2016 #

Event: QOC Fountainhead

11 AM

Orienteering 22:20 [2] 1.57 mi (14:13 / mi) +121m 11:29 / mi
shoes: Inov-8 oroc 340

long jog to the start. I don't mind these since otherwise I would probably not warm up enough. it was unmarked, and I read the map-in-progress the whole way, so I'm going to count it as orienteering.

Orienteering race 1:16:53 *** 9.58 km (8:02 / km) +487m 6:24 / km
ahr:160 max:173 spiked:15/17c shoes: Inov-8 oroc 340

Blue course: RG. The plan was to take it easy, except on the uphill parts...luckily there were plenty of those. Generally looked for the straight route. Navigation was good, except I ended up way right at the beginning of leg 7. could have been straighter on 15 also. Pretty close with Kevin on all the splits except where he killed me on 7 and 17, which happened to be the same control. Lower back was feeling funny by the end, but seemed not to be aggravated.

Orienteering 20:42 1.33 mi (15:34 / mi) +121m 12:08 / mi
ahr:138 max:166 shoes: Inov-8 oroc 340

jog back from finish. took the shorter trail option and also a shortcut. had thought about running through the forest but was less enthusiastic about that by the end.

Stretching 10:00 [0]

Blue - Splits

Saturday May 21, 2016 #

1 PM

Running 29:03 1.79 mi (16:14 / mi) +5m 16:06 / mi
ahr:94 max:120 shoes: Nimbus 16 red

with Samantha at the track. Her soccer game was cancelled due to rain, but it wasn't so wet for most of this. We haven't been doing much on the track this season so it was just 200,200,200,100.

I didn't try to keep up with her on the intervals because of my back, but it still felt irritated afterwards. It would have been helpful to stretch beforehand. Back had been feeling somewhat better this week otherwise. My recent approach has been a renewed focus on hip stretching, a break from my regular core routine, and no fast running. It seems that I can at least push the effort a bit on hills when the actual speed is lower. Still hoping I can avoid jogging the TT sprint.

Stretching 10:00 [0]