Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 15, 2016:

	activity	#	time	miles		km		+m	load
	O-course Training	1	1:57:55	3.61	(32:40)	5.81	(20:18)	135	117.9
	O - competition	2	1:44:23	5.89	(17:43)	9.48	(11:01)	322	256.3
	Road Running	1	1:44:14	7.51	(13:53)	12.08	(8:38)	191	208.5
	Hiking	1	1:00:00	2.0	(30:00)	3.22	(18:38)		60.0
	Trail Running	2	46:09	2.42	(19:03)	3.9	(11:50)	127	133.4
	Track workout	1	26:20	3.23	(8:09)	5.2	(5:04)	5	122.0
	Strength	2	13:00						58.5
	Total	10	7:52:01	24.66		39.69		780	956.6
	[1-5]	9	7:04:35
averages - weight:163lbs

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Sunday May 15, 2016 #

9 AM

Trail Running warm up/down 5:00 [2] 0.2 mi (24:59 / mi) +6m 22:52 / mi
ahr:90 max:100

10 AM

O - competition race (Sessions Woods - Green) 56:57 [4] 5.37 km (10:37 / km) +186m 9:03 / km
ahr:136 max:164

Down for orienteering at sessions Woods. Courses were good, woods pretty open, lots of unmapped bike trails.

Ran with three speedy runners who stopped at each control to orient their maps and pick a route, then took off very fast, doing well for beginners. Seesawed back and forth until I royally botched 6, hitting the stone wall and turning the wrong way, then chasing off down another wall until I caught a trail crossing and relocated. 5 min lost on that error.

Felt good and remembered to try and pick up the pace at times.

11 AM

O - competition race (Orange) 47:26 [0] 4.11 km (11:32 / km) +136m 9:54 / km
ahr:131 max:167

went back out on the orange course. Confused at the first control because the code was wrong and the flag was right next to a pretty distinct trail. Looked around a little and decided, yes it was the control spot even those things were wrong. Then realized I still had the green clue sheet on my wrist and the code on the map matched that on the flag. The trail was still nowhere to be seen on the map. Lost 1-1/2 min on that.

Took a hard fall just before 2 and thought I cracked a rib, but not that bad. Got R going thru the thick vegetation to 4 and had to correct by 100 m when I bounced off the trail.

Still felt okay at the end.

Green - Splits

Orange - Splits

Saturday May 14, 2016 #

9 AM

Hiking (GMUHS) 1:00:00 [1] 2.0 mi (30:00 / mi)

Town tour around the high school trail. Good interest from some casual walkers.

4 PM

Trail Running 41:09 [3] 2.22 mi (18:31 / mi) +121m 15:50 / mi

Trail CCW to check for hike next weekend. Felt fresh and relaxed. Hope the same tomorrow.

Friday May 13, 2016 #

1 PM

O-course Training (Oak Hill) 1:57:55 [1] 3.61 mi (32:40 / mi) +135m 29:16 / mi
ahr:86 max:110

Vetting control locations for NAOC. Started okay with a little sprinkle, got steadily worse. Finally had to call it a day when the map got soggy and the ink ran too much to see the controls.

9 PM

Strength (Hamstring extensions) 5:00 [4]

2 sets x 8 reps

Thursday May 12, 2016 #

6 PM

Track workout intervals (GMUHS) 26:20 3.23 mi (8:09 / mi) +5m 8:07 / mi
ahr:142 max:166

Decided to try intervals at a little longer distance. Also have concluded that if I'm going to bother to run, it's going to be at a decent pace. So for this it was 10 min miles for the warmup and intervals at a race pace of 8 min miles.

Plan was a 400, then 2 x 800, 2 x 600 and 3 more 400's. Got to the 600 and felt really tired on the back stretch. Decided to quit after that, then changed my mind for a final 400, which came off okay.

400 -- 1.52
800 -- 3.57, 3.53
600 -- 2.50
400 -- 1.44

Glad I quit at that point as the fried chicken I had at lunch was starting to rumble.

Wednesday May 11, 2016 #

7 AM

Road Running long 1:44:14 [2] 7.51 mi (13:53 / mi) +191m 12:52 / mi
ahr:119 max:149 weight:163lbs

Dropped car off for service and ran the long way home on dirt roads.

Monday May 9, 2016 #

Strength 8:00 [4]

Hamstring extensions, 2 sets x 6. Feeling improved strength from prior weeks' gradual phase-in. Lots of pull against the back of the thighs.

Generally feel fine from yesterday's run.

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