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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 10 days ending Aug 21, 2011:

activity # timemileskm+mload
  Orienteering5 2:56:51 10.83(16:20) 17.43(10:09) 66349 /60c81%68.0
  Running7 2:54:19 17.19(10:09) 27.66(6:18) 40440.4
  Stretching8 1:18:00
  Total8 7:09:10 28.02 45.09 106749 /60c81%108.4
  [1-5]8 5:44:03
averages - sleep:8

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Sunday Aug 21, 2011 #

8 PM

Running 41:44 intensity: (21 @1) + (23:26 @2) + (13:20 @3) + (4:25 @4) + (12 @5) 4.55 mi (9:10 / mi) +177m 8:11 / mi
ahr:154 max:172 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Saturday Aug 20, 2011 #

9 PM

Running 22:54 intensity: (6:00 @1) + (16:54 @2) 2.22 mi (10:18 / mi) +50m 9:38 / mi
ahr:141 shoes: Nimbus 12 #2

Stretching 8:00 [0]

Friday Aug 19, 2011 #

5 PM

Running 34:44 intensity: (2:57 @1) + (27:47 @2) + (4:00 @3) 3.64 mi (9:33 / mi) +48m 9:11 / mi
ahr:144 max:164 slept:8.0 shoes: Nimbus 12 #2

Stretching 12:00 [0]

Tuesday Aug 16, 2011 #

9 AM

Running warm up/down 16:25 intensity: (53 @1) + (6:34 @2) + (4:23 @3) + (3:50 @4) + (45 @5) 1.8 mi (9:07 / mi)
ahr:158 max:187 shoes: Nimbus 12 #2

Stretching 7:00 [0]

Orienteering race 21:35 intensity: (16:10 @4) + (5:25 @5) *** 4.0 km (5:24 / km) +100m 4:48 / km
ahr:159 max:185 spiked:7/12c shoes: Nimbus 12 #2

sprint q. felt slow and had some little mistakes. then I guess I ran across the last little strip of olive green before the finish, though I didn't even realize it until later. as soon as I came into that section I had noticed it was all olive, so I had been trying to stay out of it. but it was a bit hard to really see the paths with so many people standing around and I also misread the random white part (which btw was also grass with maybe slightly more trees and no real boundary) as being bigger. seems dumb, but whatever.

map, gps track after 8 gets pretty bad.

Running warm up/down 7:42 intensity: (7:07 @0) + (35 @1) 0.75 mi (10:16 / mi)
ahr:129 max:129 shoes: Nimbus 12 #2

Monday Aug 15, 2011 #

10 AM

Orienteering 15:43 intensity: (3:07 @1) + (11:40 @2) + (56 @3) *** 1.97 km (8:00 / km) +39m 7:17 / km
ahr:138 max:161 spiked:11/11c shoes: Nimbus 12 #2

sprint model

Running 3:02 intensity: (1:02 @1) + (1:55 @2) + (5 @3) 0.32 mi (9:38 / mi)
ahr:138 max:159 shoes: Nimbus 12 #2

Stretching 9:00 [0]

Sunday Aug 14, 2011 #

2 PM

Running warm up/down 8:49 [1] 0.8 mi (11:01 / mi)
shoes: VJ Falcon spikes 2009

a short loop on the warmup map, mostly on trail, a little terrain. same area I trained in on thursday.

Stretching 7:00 [0]

Running 14:00 intensity: (4:10 @1) + (4:20 @2) + (5:30 @3) 1.9 km (7:22 / km) +20m 7:00 / km
ahr:149 max:165 shoes: VJ Falcon spikes 2009

jogging from the pre-start to -5. some old french ladies cheered for us.

Orienteering race 35:39 intensity: (9 @1) + (10 @2) + (50 @3) + (26:05 @4) + (8:25 @5) **** 4.97 km (7:10 / km) +190m 6:01 / km
ahr:175 max:184 spiked:11/12c shoes: VJ Falcon spikes 2009

middle q. a good race I think, some hesitation, but no mistakes really. terrain was pretty crappy, but a lot of trail running was possible, and I took advantage of that, using the safe and easier routes. ankle felt ok, but I took aleve for it.
map
C • Solid run 1

Running warm up/down 6:00 intensity: (5 @1) + (3:55 @2) + (1:50 @3) + (10 @4) 0.6 mi (10:00 / mi)
ahr:154 max:166 shoes: VJ Falcon spikes 2009

Saturday Aug 13, 2011 #

Event: WOC 2011 + O'Festival Savoie Grand Revard
 
12 PM

Orienteering 42:26 intensity: (8:50 @1) + (25:26 @2) + (8:10 @3) ***** 2.57 km (16:31 / km) +185m 12:08 / km
ahr:145 max:180 spiked:5/7c slept:8.0 shoes: VJ Falcon spikes 2009

visited a few controls on the training area between the model and quali arena while sergei did the model. this area was steep and crappier than the model, I missed two of the controls (one of which I thought was missing until I found it on the way back).

Stretching 10:00 [0]

Friday Aug 12, 2011 #

Note

boo sketchy hotel internet, yay McWifi
10 AM

Running 12:46 intensity: (3:17 @1) + (9:07 @2) + (22 @3) 0.73 mi (17:25 / mi) +109m 11:55 / mi
ahr:139 max:161 shoes: VJ Falcon spikes 2009

Orienteering 1:01:28 intensity: (3:47 @1) + (36:24 @2) + (17:48 @3) + (3:29 @4) ***** 3.93 km (15:39 / km) +149m 13:09 / km
ahr:151 max:172 spiked:15/18c shoes: VJ Falcon spikes 2009

middle distance model event. nicer forest than yesterday, but still pretty tough. haven't broken my ankles yet.

a sample of the terrain:
http://www.youtube.com/watch?v=tluCd3QVw-4
I have more but the netbook is not so good at video processing, and the interwebs are too slow anyway.

map

Running 6:13 intensity: (2:15 @1) + (3:58 @2) 0.6 mi (10:21 / mi)
ahr:136 max:151 shoes: VJ Falcon spikes 2009

C • Gnarly! 1

Stretching 10:00 [0]

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