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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 8, 2010:

activity # timemileskm+mload
  Running5 2:28:11 17.79(8:20) 28.64(5:10) 12745.4
  Orienteering2 1:49:48 10.59(10:22) 17.03(6:27) 22637 /40c92%55.2
  Stretching6 59:00
  Total6 5:16:59 28.38 45.67 35337 /40c92%100.6
  [1-5]6 4:17:56
averages - sleep:6.4

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SuMoTuWeThFrSa

Saturday May 8, 2010 #

Event: WCOC / US Team A-Meet/WRE
 
9 AM

Running warm up/down 14:24 intensity: (7:44 @1) + (6:40 @2) * 1.5 mi (9:36 / mi)
ahr:128 max:163 slept:3.5 shoes: VJ Falcon spikes 2009

short warmup around the field and to the start. got the warmup map (I love having these) but was too rushed to spend much time looking at it.

Orienteering race 41:43 intensity: (3 @0) + (15 @1) + (25 @2) + (3:25 @3) + (37:05 @4) + (30 @5) **** 6.7 km (6:14 / km)
ahr:171 max:178 spiked:13/16c shoes: VJ Falcon spikes 2009

rain/darkness/thunder right as I was starting. felt a little hesitant through the first few controls, and I had to work hard to stay concentrated, but managed to do so sufficiently well enough until 11, where I sort of spaced out after crossing the trail on the way up the hill. some time lost being uncertain, then went to exactly the right place with low confidence, didn't see the flag, and wasted another 90s or so before Ross came running by and led me back to the control. chased him around to the last few. felt ok physically despite minimal sleep, though maybe that was a factor at 11. not a terrible result, but much too big of a mistake to be satisfied with.

track from the i-gotU logger looks decent, I had it on 1s intervals with the idea that I could always thin out the points later when cutting up the GPX tracks. probably 2-3s would be fine too. I wore it in the middle of my back through the HRM strap, and also wore a Forerunner 60 (no gps) that I got just for the occasion...I figured that would be easiest to download and worth testing against AP anyway. cut up the GPX, then merged HR using sporttracks, though they may be slightly out of sync since I had to set the clock on the FR60 manually.

very nice course and terrain. didn't recognize any of it (except the playground) from the last a-meet here. just noticed...from the google street map view, it looks like the area around blue #8-9 is subdivided for housing development? that would be a bummer unless it's for a WCOC clubhouse;-)

routegadget
C • GPX 4
C • gps & hrm strap 1

Running 2:44 intensity: (1:40 @1) + (1:04 @2) 0.3 mi (9:06 / mi)
ahr:132 max:142 shoes: VJ Falcon spikes 2009

The girls were happy playing with Marie (thanks!), so I had a quick cooldown back to the car to get my jacket.

Stretching 5:00 [0]


Blue Day 1: Middle - Splits

Friday May 7, 2010 #

Note

stressing about having both girlies along and keeping them happy this weekend. better than not going at all I suppose, assuming I don't break them somehow. they are cute when not screaming. should be good practice undistracting myself.
C • very cute :) even when scre... 4

Thursday May 6, 2010 #

1 PM

Running 15:18 intensity: (1:02 @1) + (14:16 @2) 1.8 mi (8:30 / mi) +30m 8:05 / mi
ahr:141 max:153 slept:7.0 shoes: Nimbus 11Y

taking it easy before the weekend

Stretching 10:00 [0]

Wednesday May 5, 2010 #

12 PM

Running intervals 47:00 intensity: (1:13 @1) + (13:19 @2) + (16:28 @3) + (16:00 @5) 6.13 mi (7:40 / mi) +55m 7:28 / mi
ahr:158 max:175 slept:5.5 shoes: Nimbus 11Y

4*4/3, warm weather. took it somewhat easy, at least on the first one (downhill).

Stretching 12:00 [0]

Tuesday May 4, 2010 #

1 PM

Running 33:53 intensity: (1:16 @1) + (23:56 @2) + (8:28 @3) + (13 @4) 4.08 mi (8:19 / mi) +21m 8:11 / mi
ahr:151 max:167 slept:7.0 shoes: Nimbus 11Y

Stretching 10:00 [0]

Monday May 3, 2010 #

1 PM

Running 34:52 [2] 3.99 mi (8:45 / mi) +21m 8:36 / mi
ahr:144 max:173 slept:7.5 shoes: Nimbus 11Y

Stretching 14:00 [0]

Sunday May 2, 2010 #

9 AM

Orienteering 31:00 intensity: (1:15 @1) + (6:42 @2) + (16:35 @3) + (6:28 @4) *** 4.52 km (6:52 / km) +64m 6:24 / km
ahr:157 max:170 spiked:24/24c slept:8.0 shoes: VJ Falcon spikes 2009

no compass

Orienteering hills 18:14 intensity: (8 @1) + (2:50 @2) + (4:01 @3) + (11:03 @4) + (12 @5) ** 2.8 km (6:30 / km) +147m 5:09 / km
ahr:167 max:180 shoes: VJ Falcon spikes 2009

4x hill (~2min, +40m), jogging back down. running makes me tired.

Orienteering 18:51 intensity: (1:42 @2) + (3:14 @3) + (13:55 @4) *** 3.01 km (6:15 / km) +15m 6:06 / km
ahr:167 max:177 shoes: VJ Falcon spikes 2009

easy recovery in terrain, with a section of fast contouring/down near the end.

Stretching 8:00 [0]

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