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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 3, 2016:

activity # timemileskm+mload
  Orienteering3 2:41:19 13.85(11:39) 22.28(7:14) 673115 /121c95%58.9
  Running5 2:39:09 12.94(12:18) 20.83(7:38) 26427.4
  Stretching8 1:37:00
  Elliptical1 1:05:008.9
  Total8 8:02:28 26.79 43.11 937115 /121c95%95.1
  [1-5]6 6:25:28

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SaSuMoTuWeThFr

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
11 AM

Stretching 12:00 [0]

4 PM

Orienteering warm up/down 15:56 intensity: (6:11 @1) + (9:45 @2) ** 1.17 mi (13:37 / mi) +17m 13:02 / mi
ahr:139 spiked:3/3c shoes: Nimbus 16 red

on the warmup map.

Orienteering race 17:00 intensity: (14 @1) + (19 @2) + (1:23 @3) + (15:01 @4) + (3 @5) **** 3.82 km (4:27 / km) +38m 4:15 / km
ahr:171 max:180 spiked:19/21c shoes: Nimbus 16 red

TT sprint. I was nervous about running too fast here and aggravating my back for the whole weekend. So I held back on the speed and tried to keep my core stable. The result was better than expected, I navigated well and dodged flower beds without feeling rushed, but it also seems from the GPS like I wasn't going all that slowly. in the last third, Will E caught up from a minute back, but then I kind of kept up with him. In the end, I wasn't tired and felt like I could have run a lot faster. Generally satisfied with the result though.

Running warm up/down 6:28 intensity: (1:00 @1) + (5:28 @2) 0.53 mi (12:17 / mi) +8m 11:44 / mi
ahr:133 max:142 shoes: Nimbus 16 red

Stretching 15:00 [0]

before and after. focused on hip flexors.

Sprint Blue - Splits

Thursday Jun 2, 2016 #

10 PM

Stretching 10:00 [0]

back is not feeling awesome.

Wednesday Jun 1, 2016 #

1 PM

Running 46:04 intensity: (4:32 @1) + (41:32 @2) 5.1 mi (9:02 / mi) +47m 8:47 / mi
ahr:140 max:152 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday May 31, 2016 #

1 PM

Elliptical 1:05:00 intensity: (41:29 @1) + (23:31 @2)
ahr:114 max:129 shoes: Nimbus 16 red

Stretching 15:00 [0]

Monday May 30, 2016 #

3 PM

Orienteering 1:07:36 intensity: (58 @1) + (39:00 @2) + (27:09 @3) + (29 @4) *** 8.01 km (8:26 / km) +320m 7:02 / km
ahr:153 max:172 spiked:48/49c shoes: Inov-8 oroc 340

easier run around the GFMD loop, but backwards starting near the gold mine.

Running 21:40 intensity: (23 @1) + (19:48 @2) + (1:29 @3) * 1.74 mi (12:26 / mi) +59m 11:15 / mi
ahr:144 max:174 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

Sunday May 29, 2016 #

9 AM

Running 20:02 [1] 1.14 mi (17:34 / mi) +23m 16:32 / mi
ahr:108 max:123 shoes: Nimbus 16 red

trail run with Samantha

Running 34:19 intensity: (29:39 @1) + (4:17 @2) + (17 @3) + (6 @4) 1.98 mi (17:20 / mi) +39m 16:19 / mi
ahr:110 max:168 shoes: Nimbus 16 red

neighborhood run with Eliza

Stretching 10:00 [0]

Saturday May 28, 2016 #

10 AM

Running warm up/down 13:29 intensity: (1:01 @1) + (9:31 @2) + (2:16 @3) + (39 @4) + (2 @5) * 1.19 mi (11:19 / mi) +11m 11:00 / mi
ahr:146 max:180 shoes: Inov-8 oroc 340

Orienteering 1:00:47 intensity: (23 @1) + (5:16 @2) + (33:02 @3) + (22:06 @4) *** 8.57 km (7:05 / km) +298m 6:02 / km
ahr:163 max:171 spiked:45/48c shoes: Inov-8 oroc 340

moderate effort. it was hot, maybe 79F and felt pretty humid. has been a while, I messed up a few.

Running warm up/down 17:07 intensity: (6 @1) + (16:25 @2) + (36 @3) * 1.27 mi (13:32 / mi) +76m 11:24 / mi
ahr:145 max:157 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

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