Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 22, 2019:

activity	#	time	miles		km		+m				load
Running	6	3:52:19	25.42	(9:08)	40.91	(5:41)	320				40.9
Orienteering	1	1:59:16	6.25	(19:05)	10.06	(11:51)	431	28 /	28c	100%	21.8
Strength	5	1:10:09									7.0
Elliptical	1	50:00									5.0
Stretching	6	48:00
Cross training	1	13:00									1.3
Total	7	8:52:44	31.67		50.97		751	28 /	28c	100%	76.1
[1-5]	7	8:04:44

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Saturday Sep 21, 2019 #

Event: QOC Occoquan

10 AM

Running warm up/down 7:05 0.63 mi (11:15 / mi) +9m 10:45 / mi
ahr:119 max:130 shoes: Icebug Spirit 7 OLX

Orienteering 1:00:18 *** 3.11 km (19:25 / km) +139m 15:52 / km
ahr:102 max:135 spiked:16/16c shoes: Icebug Spirit 7 OLX

Boris planned a control picking exercise using the controls from the event. Samantha and I went together, it was tough but good practice for her. She got confused a few times about which way was up/down, this area is actually good training for that. Apparently her favorite part of the map is the overgrown trashy part, because of the tall grass and pine trees.

Orienteering 58:58 *** 6.95 km (8:29 / km) +292m 7:01 / km
ahr:151 max:172 spiked:12/12c (injured) shoes: Icebug Spirit 7 OLX

And then the red course, because I figured that would be enough laps across the map. Messed up my back suddenly after 9, seemingly with just the impact from a step, and I slowed down as it bothered me the rest of the way. Still bothering me in the evening though not acutely painful, hopefully it settles overnight.

Also there's still this (p. 49)

C • Start making snow! 1

Red - Splits