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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 1, 2020:

activity # timemileskm+mload
  Running6 3:41:55 22.88(9:42) 36.82(6:02) 47751.6
  Strength6 1:30:329.1
  Orienteering1 1:19:47 5.53(14:26) 8.9(8:58) 36518.9
  Stretching6 37:002.4
  Total8 7:09:14 28.41 45.72 84282.0
  [1-5]8 6:38:14

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MoTuWeThFrSaSu

Sunday Nov 1, 2020 #

Event: QOC Balls Bluff
 
11 AM

Orienteering 59:23 intensity: (2:27 @1) + (41:24 @2) + (14:40 @3) + (52 @4) *** 7.18 km (8:16 / km) +283m 6:55 / km
ahr:141 max:166 shoes: Icebug Spirit7 #2

Easy run around the green course. I was overdressed, it turned out to be warmer and less rainy than I feared it would be. Ankle mostly didn't bother me.

Orienteering 20:24 intensity: (8:05 @1) + (9:10 @2) + (2:44 @3) + (25 @4) *** 1.72 km (11:51 / km) +82m 9:34 / km
ahr:128 max:166 shoes: Icebug Spirit7 #2

went out to see if I could find Samantha, who was attempting her first solo orange course. I did find her with 2 controls to go, but then it became obvious to both of us that I was a distraction, so I left her and went back to the finish. She did great though, no major problems except that her foot was bothering her.

Green - Splits

Saturday Oct 31, 2020 #

2 PM

Strength 13:04 [1]
ahr:68 max:95

4 PM

Running 33:21 intensity: (3:43 @1) + (15:08 @2) + (7:56 @3) + (5:57 @4) + (37 @5) 2.83 mi (11:47 / mi) +98m 10:39 / mi
ahr:145 max:171 shoes: Nimbus 22 blue

Around the north section of cabin john. my left heel was feeling better by the end, right about the time I rolled my other ankle. A little bit sore afterwards but not too bad.

Stretching 5:00 [0]

Friday Oct 30, 2020 #

4 PM

Strength 6:45 [1]
ahr:71 max:80

Running 32:25 intensity: (10:33 @1) + (21:51 @2) + (1 @3) 3.26 mi (9:57 / mi) +78m 9:16 / mi
ahr:123 max:144 shoes: Nimbus 22 blue

Stretching 6:00 [0]

Thursday Oct 29, 2020 #

5 PM

Strength 23:14 [1]
ahr:71 max:105

Running 30:22 intensity: (7:40 @1) + (22:42 @2) 3.04 mi (9:59 / mi) +75m 9:17 / mi
ahr:125 max:148 shoes: Nimbus 22 blue

Stretching 6:00 [3]

Wednesday Oct 28, 2020 #

11 AM

Strength 6:46 [1]
ahr:68 max:91

Running 55:32 intensity: (3:31 @1) + (22:01 @2) + (30:00 @3) 6.7 mi (8:17 / mi) +32m 8:10 / mi
ahr:136 max:152 shoes: Nimbus 22 blue

Watch has been suggesting workouts recently, today I accepted. It was 2x15mins @ 7:30, which I did pretty much exactly on pace. Except I also used the new "track" mode which seems good in theory (detects you are running in circles and snaps your location to the proper radius) but it got confused and ended up being less helpful because that messed up the lap distance and lap pace display. Left achilles a little achey but mostly ok.
C • Which watch? 3

Stretching 6:00 [0]

Tuesday Oct 27, 2020 #

5 PM

Strength 30:09 intensity: (29:26 @1) + (43 @2)
ahr:75 max:128

Running 33:02 intensity: (6:13 @1) + (25:23 @2) + (1:17 @3) + (9 @4) 3.23 mi (10:14 / mi) +96m 9:22 / mi
ahr:131 max:161 shoes: Nimbus 22 blue

Stretching 6:00 [0]

Monday Oct 26, 2020 #

5 PM

Strength 10:34 [1]
ahr:71 max:95

Running 37:13 intensity: (5:18 @1) + (31:04 @2) + (51 @3) 3.82 mi (9:45 / mi) +99m 9:01 / mi
ahr:130 max:153 shoes: Nimbus 22

Stretching 8:00 [0]

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