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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 10, 2011:

activity # timemileskm+mload
  Running6 2:37:09 17.43(9:01) 28.05(5:36) 22330.6
  Stretching7 1:20:00
  Orienteering1 51:04 4.84(10:33) 7.78(6:34) 17615 /18c83%27.5
  Strength2 17:011.7
  Total7 5:05:14 22.27 35.83 39915 /18c83%59.8
  [1-5]6 3:45:14
averages - sleep:6.7

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Monday Jan 10, 2011 #

12 PM

Running 16:23 [2] 1.83 mi (8:57 / mi) +33m 8:29 / mi
ahr:147 max:181 slept:5.5 shoes: Nimbus 12

headache today. maybe dehydrated?

Strength (core) 8:31 [1]
ahr:101 max:109

Stretching 12:00 [0]

Sunday Jan 9, 2011 #

11 AM

Running warm up/down 8:36 intensity: (53 @1) + (7:38 @2) + (3 @3) + (2 @4) 0.9 mi (9:35 / mi) +4m 9:27 / mi
ahr:141 max:165 shoes: VJ Falcon spikes 2009

Orienteering race 51:04 intensity: (23 @1) + (2:09 @2) + (6:54 @3) + (41:38 @4) *** 7.78 km (6:34 / km) +176m 5:54 / km
ahr:168 max:178 spiked:15/18c shoes: VJ Falcon spikes 2009

map video+map. or youtube part1 part2 (+2 other parts)
I recorded at 1280x960 and rescaled/compressed to 640x480 for uploading. the vimeo video is full length but lower quality since I had to get it under 500MB. Youtube on the other hand, just has a 15min length limit (though some people have no limit) so it's in parts. The camera itself will split videos every 4GB, which is a 32-bit m4v limit apparently, so I had to stitch two parts back together while compressing.

The gps track is not so great, I had the 305 on 1s recording since I was looking to capture all the pauses, but it seems like I got a bunch of bonus zigzags too. The pause at 22mins is the main screw falling out of the head-mount hinge. You can hear it rattling the whole time before that. I actually heard it bounce off the ground but didn't see it until I went back, I guess it's lucky I was crossing a paved trail right then. The hinge is tight enough that the camera stayed attached until I pulled it off.

This was mostly a good run, the camera is heavier than a headlamp and was definitely a distraction but I should be able to get used to it. It made me a bit less lazy, for example I sometimes don't bother getting separate control descriptions for local races, but didn't want to be caught on video unfolding the map to check the codes. on the other hand, there were a few places I felt pressured to keep going when I might have had a longer look at the map. not sure if that is good or bad. I haven't really spent any time in the last few years thinking about or working on technique, so maybe this will be a good excuse. I'm counting 13, 15, and maybe 4 as mistakes.

The map has a bunch of local distortions, you can see the AP and QR tracks don't line up in some places, this is because QR warps your track to the map, but google earth doesn't warp the map to your track, it just uses the best fit. Some extra/changed trails, like approaching 7 and 13.

The ground was frozen hard and my knees felt a bit beat up by the end. lower back was all good.

Running warm up/down 4:12 intensity: (34 @1) + (3:38 @2) 0.4 mi (10:30 / mi) +15m 9:24 / mi
ahr:138 max:150 shoes: VJ Falcon spikes 2009

right knee hurt a bit when I was standing around after SI-download, but felt better after a little jogging.

Stretching 7:00 [0]

Saturday Jan 8, 2011 #

6 PM

Running 20:14 intensity: (7:16 @1) + (12:38 @2) + (20 @3) 2.02 mi (10:00 / mi) +16m 9:45 / mi
ahr:136 max:161 slept:7.0 shoes: Nimbus 12

Stretching 10:00 [0]

Friday Jan 7, 2011 #

Note

Since I have to keep up with the cool kids, I got a headcam from ebay. Will give it a real test on Sunday.
12 PM

Running 36:47 [2] 4.11 mi (8:57 / mi) +51m 8:37 / mi
ahr:148 slept:7.5 shoes: Nimbus 12

Stretching 12:00 [0]

Thursday Jan 6, 2011 #

12 PM

Running 35:50 [2] 4.1 mi (8:44 / mi) +51m 8:25 / mi
slept:8.0 shoes: Nimbus 12

Strength (core) 8:30 [1]

did some things from alex's (via daddy-o) routine. new muscles were used, and they protested.

Stretching 12:00 [0]

Wednesday Jan 5, 2011 #

12 PM

Running 35:07 [2] 4.07 mi (8:38 / mi) +53m 8:18 / mi
ahr:157 slept:5.5 shoes: Nimbus 12

Stretching 17:00 [0]

Tuesday Jan 4, 2011 #

11 PM

Stretching 10:00 [0]

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