Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 29, 2017:

activity	#	time	miles		km		+m	load
O-course Training	2	3:01:55	7.54	(24:08)	12.13	(15:00)	454	363.8
O - competition	3	2:14:04	8.74	(15:20)	14.07	(9:32)	406	567.9
Trail Running	5	1:37:57	5.4	(18:09)	8.69	(11:17)	64	162.9
Road Running	2	1:01:47	5.01	(12:20)	8.06	(7:40)	56	140.5
Strength	1	40:00						160.0
Stretching	1	10:00						10.0
Total	12	8:45:43	26.69		42.95		980	1405.1

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Saturday Apr 29, 2017 #

11 AM

Trail Running warm up/down 25:00 [2] 1.24 mi (20:09 / mi)

1 PM

O - competition race (Interstate Park) 56:21 [4] 5.15 km (10:56 / km) +201m 9:09 / km
ahr:148 max:170

Green Middle. Oops! Stupid error right off the start: saw which way Peggy took off and did same, not knowing she had made a little adjustment after heading out slightly off. I just took it farther and had to correct more. But went up the hill a little left and down a parallel reentrant; then had to sort it out and find the right spot. Distracted by a guy chugging up behind me who sounded like a heart attack in action and came out of the control with my map upside down. Took the 180 for 150 m before realizing and had to run around the hill on the ride. So gave up 6 min right at the start.

Then all good except control confusion at 7 (arguably a crappy spot) and route to 9 (R across opening at end of marsh, which had thick green in places).

Okay with time, fair given the errors at the beginning, but 6 min less would have been quite good.

Road Running warm up/down 11:00 [2] 0.84 mi (13:06 / mi)

Green - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet

2 PM

Trail Running warm up/down 20:00 [1] 0.9 mi (22:14 / mi)

4 PM

O - competition race (Long Sprint) 31:38 [5] 4.43 km (7:08 / km) +61m 6:41 / km
ahr:146 max:169

Trail Running warm up/down 13:00 [1] 0.6 mi (21:39 / mi)

Long - Splits

Thursday Apr 27, 2017 #

2 PM

O-course Training (Earls Trails) 2:20:58 [2] 5.52 mi (25:31 / mi) +327m 21:34 / mi

Hanging controls for training courses.

7 PM

O-course Training 40:57 [2] 2.02 mi (20:18 / mi) +127m 16:59 / mi

Picking up half the controls.

Wednesday Apr 26, 2017 #

6 AM

Stretching 10:00 [1]

Loosening up muscles from yesterday.

Tuesday Apr 25, 2017 #

2 PM

Strength (Rec Center) 40:00 [4]

Heavy strength work today. Another week and it's time for mountain runs starting May.
Pullups w/extra 25# 7, 6
Dumbbell presses and skull crushers 10#
Incline crunches w/10#
Wrist curls w/10#
Calf raises, leg presses 270#
Sumo squats 20#
Abs/ads 12, max
Delts 80#, pecs 140#
Bicep/tricep curls
Presses
Wall sit 1 min
Pushups 15
Back extensions
Ski erg 2 x 500 m moderate pace 2:20

Monday Apr 24, 2017 #

Note

Getting cars sorted out today. Sold the Porsche for just about what I paid for it 29 years ago. Bought a brand new diesel VW Golf that had been on hold at the dealer since 2015. It's got the updates to correct the emissions issue. Got that for $5K off the sticker price plus a 162k mile warranty. Next: sell the old diesel back to VW.

4 PM

Road Running 33:53 [2] 3.08 mi (10:59 / mi) +1m 10:59 / mi
ahr:138 max:153

Loosening up after the weekend.

Road Running hills (Rec center) 16:54 [3] 1.09 mi (15:32 / mi) +55m 13:25 / mi
ahr:121 max:148

Across the river and up the hill. Good intentions, but discovered an energy deficit.

Sunday Apr 23, 2017 #

8 AM

Trail Running warm up/down 22:00 [2] 1.59 mi (13:50 / mi) +52m 12:34 / mi
ahr:118 max:176

Jog to start.

9 AM

O - competition race (West Point) 46:05 [4] 4.48 km (10:17 / km) +144m 8:52 / km
ahr:148 max:169

Day 2 Brown. Right off, control 1, looked for control at top of reentrant at top of hillside. But reentrant kind of continued across flat and resumed some more. So off 20 m and 2 min looking in the wrong direction before I figured it out. Then bang-on for the next 3, taking the road to 4 as I figured I could run that faster than Harriman's rocky ground. Probably a good choice for me. Second problem was 5, which looked on the map to be in a flat saddle. Turns out a piece of a contour was covered by the circle and it was on the end of the shoulder. Two more min there. Then good for the rest, passing someone to the next control and having him on my heels to the end. Good motivation, including up and over the hill to the Go control, figuring if he was going to follow me I might as well make him suffer. To the finish on the sidewalk as far as possible, with only a little running in the sand.

Happy with the result, more like I'm looking for. Picking up speed, good endurance (for a short course), but more to go.

10 AM

Trail Running warm up/down 17:57 [2] 1.07 mi (16:50 / mi) +12m 16:16 / mi
ahr:118 max:128

Cooling off around the parking lot.

Sunday - Brown - Splits

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