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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 2, 2017:

activity # timemileskm+mload
  Orienteering1 3:17:37 17.74(11:08) 28.55(6:55) 85981.1
  Elliptical1 20:002.0
  Strength2 19:061.9
  Running1 16:53 1.83(9:14) 2.94(5:44) 333.0
  Stretching2 15:00
  Total3 4:28:36 19.57 31.49 89288.0
  [1-5]3 4:13:36

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Sunday Oct 1, 2017 #

8 AM

Orienteering 3:17:37 intensity: (26:38 @2) + (1:29:23 @3) + (1:21:36 @4) 28.55 km (6:55 / km) +859m 6:01 / km
ahr:163 max:178 shoes: Icebug Spirit6 OLX

The highlander! This was a fast and fun one. Big pack for most of the first loop, not counting Greg who was way out front by himself the whole time. I took it pretty cautiously to test out my foot.

Things spread out a bit on the second loop, but there was still a core group with a few others on and off who caught up when we screwed up or fell off when we didn't. I fell pretty hard on one of the trail sections, banging up my left knee and right elbow. But then the posse missed the next control and I was back with them again.

Started the trail run with Boris while Will stopped to mess with his feet. Mark ran off ahead of us and we let him go. Will caught up later towards the end, and we could see Mark ahead at the exchange. We caught Mark after two controls on Hogencamp, and then we all stuck together for the rest of the race, except for a brief sprint from the underpass at the end. I did not apply much effort to sprinting (trying to avoid another crash) and ended up at the back of that pack (for 5th).

As usual, Gu at -0:15, 0:45, 1:30, 2:15, and 3:00. I felt pretty good most of the time out there, though a bit uncoordinated due to lack of much forest running recently. Feet were starting to feel a bit raw underneath, but seems like only some minor unbroken blisters. Achilles/heel seems fine afterwards, and the swelling on my kneecap was already down a bit by the time I got home.

Thursday Sep 28, 2017 #

12 PM

Strength 5:24 [1]
ahr:62 max:73

Running 16:53 intensity: (3:42 @1) + (13:11 @2) 1.83 mi (9:14 / mi) +33m 8:44 / mi
ahr:129 max:151 shoes: Nimbus 18

this felt mostly ok, which was cool, but then my heel went back to feeling irritated afterwards.

Stretching 7:00 [0]

Tuesday Sep 26, 2017 #

11 AM

Strength 13:42 [1]
ahr:73 max:101

Elliptical 20:00 [1]
ahr:95 max:106 shoes: Nimbus 18

left foot is still feeling non-awesome (big toe and achilles). also my running shoes smell like death.

Stretching 8:00 [0]

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