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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 13, 2023:

activity # timemileskm+mload
  Orienteering2 2:12:41 11.5(11:32) 18.51(7:10) 5059 /10c90%61.2
  Running4 1:27:21 8.34(10:28) 13.42(6:30) 3015.4
  Downhill skiing1 1:21:29 34778.3
  Strength2 22:002.2
  Stretching3 15:00
  Total7 5:38:31 19.84 31.93 40129 /10c90%87.1
  [1-5]7 5:23:31

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TuWeThFrSaSuMo

Sunday Mar 12, 2023 #

9 AM

Running 10:33 intensity: (5:19 @1) + (4:57 @2) + (17 @3) 0.83 mi (12:41 / mi) +11m 12:11 / mi
ahr:116 max:141

Orienteering 1:12:50 intensity: (26 @1) + (1:41 @2) + (56:15 @3) + (14:28 @4) *** 9.66 km (7:33 / km) +342m 6:24 / km
ahr:154 max:167 shoes: Icebug Spirit 8

Thought about not running today because of my heel but after I warmed up it felt ok, so I went ahead cautiously, and it mostly didn't get worse (or Advil kicked in). Caught by Will H towards the end, who then caught up to Andis, so I chased them for a bit. Some time lost to poor routes/execution, but mostly just not moving as fast as yesterday. Too slow to hold onto the overall lead on Red or even M45.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Day 2 - Red - Splits

Saturday Mar 11, 2023 #

Event: QOC Royal Romp 2-Day Classic
 
9 AM

Running 8:19 intensity: (2:43 @1) + (1:08 @2) + (4:28 @3) 0.68 mi (12:15 / mi)
ahr:131 max:151

Orienteering race 59:51 intensity: (51 @1) + (1:43 @2) + (27:12 @3) + (29:13 @4) + (52 @5) **** 8.85 km (6:46 / km) +162m 6:12 / km
ahr:157 max:172 spiked:9/10c shoes: Icebug Spirit7 #2

Good run except for a significant mistake on 4, no attack point and it looks like I drifted a bit coming into the control, then when I didn't see it I went the wrong way along the spur. Was pretty rested this week and felt good running until heel started hurting at the end.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Day 1 - Red - Splits

Friday Mar 10, 2023 #

12 PM

Strength 12:00 [1]
ahr:73 max:93

Stretching 5:00 [0]

Easy day before the weekend. Some fun pictures from CO here.

Thursday Mar 9, 2023 #

5 PM

Running 20:34 intensity: (1:20 @1) + (18:43 @2) + (31 @3) 1.9 mi (10:49 / mi)
ahr:129 max:145 shoes: Nimbus 23

with Samantha

Running 13:17 intensity: (4:57 @1) + (8:20 @2) 1.29 mi (10:18 / mi) +18m 9:52 / mi
ahr:119 max:126 shoes: Nimbus 23

with dog

Stretching 5:00 [0]

Wednesday Mar 8, 2023 #

5 PM

Running 34:38 intensity: (17:25 @1) + (17:13 @2) 3.64 mi (9:31 / mi)
ahr:119 max:134 shoes: Nimbus 23

Stretching 5:00 [0]

Tuesday Mar 7, 2023 #

8 AM

Downhill skiing 1:21:29 intensity: (1:20:00 @1) + (1:29 @2) +3477m
ahr:83 max:125

Last short day at Vail, made shorter after we changed our return flight amid some fearmongering about a 45-minute connection in Denver (we would have made it, barely). Headed straight for the back, the main mission being the trees off Orient Express. Then we tried to get to the far east but the surface lift there was broken. And then it was time to head back with a long traverse, successfully navigated.
12 PM

Strength 10:00 [1]

Airport sherpa duty, EGE->BWI

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