Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 11, 2013:

	activity	#	time	miles		km		+m				load
	Bike	2	2:22:09									14.2
	Orienteering	2	1:00:42	5.33	(11:24)	8.57	(7:05)	195	33 /	36c	91%	28.0
	Running	2	50:22	3.49	(14:26)	5.62	(8:58)	122				6.8
	Stretching	6	50:00
	Elliptical	2	40:00									5.3
	Total	6	5:43:13	8.82		14.19		317	33 /	36c	91%	54.4
	[1-5]	5	4:53:13
averages - sleep:5.6

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Saturday May 11, 2013 #

11 AM

Running warm up/down 15:00 [1] 0.9 mi (16:40 / mi) +100m 12:24 / mi
shoes: Nimbus 12 white

Orienteering race 43:45 **** 5.31 km (8:14 / km) +125m 7:22 / km
ahr:157 max:177 spiked:15/18c shoes: Nimbus 12 white

Team trials middle distance. Another steady run, cleaner than any of my prior races at Moreau. Not much time lost, a few seconds of looking around here and there, but mostly I was in the right spots. A few times I stumbled right into the controls just before I had a chance to get confused. A little slippery in my asics, but my foot seemed mostly ok again today. Rather low TT points today, just hesitating I guess. Great run by Boris though!

Running warm up/down 18:21 [1] 0.87 mi (20:59 / mi)
ahr:104 max:117 shoes: Nimbus 12 white

Stretching 5:00 [0]

Middle Blue - Splits

Friday May 10, 2013 #

Event: 2013 U.S. Individual Championships/Team Trials

2 PM

Running warm up/down 11:42 1.16 mi (10:05 / mi) +2m 10:02 / mi
ahr:131 max:170 shoes: Nimbus 12 white

hey, an actual warmup.

Orienteering race 16:57 3.26 km (5:12 / km) +70m 4:42 / km
ahr:169 max:182 spiked:18/18c shoes: Nimbus 12 white

Team trials sprint. decent run, no real mistakes, except ran a little past 3. I was able to move pretty well on the flat parts, and felt ok the rest of the time. foot a little stiff afterwards, but not any more messed up. The times were pretty tight today, and I was happy to be unexpectedly close to the fast guys.

Running warm up/down 5:19 0.56 mi (9:34 / mi) +20m 8:36 / mi
ahr:144 max:165 shoes: Nimbus 12 white

Stretching 10:00 [0]

Sprint Blue - Splits

Thursday May 9, 2013 #

10 AM

Note

Survived 1st-grade orienteering. Used Nadim's map (thanks!), modified a bit for 1:1500. 9 controls, score-o style, but with a reasonable route if you take them in numbered order. Classic-red solo cups hanging from strings at each location. Inside the cups were puzzle pieces, sorted so each cup has one type of piece. Find all the controls, and you can make a whole puzzle. They went in groups of 3. No compasses. Not much standing still, or even walking. I didn't tell them it was a race, but they made it one.

Note for next time: once you give them the maps, good luck keeping them around for further instructions. Also, apparently those puzzles come in slightly different patterns, I got 12 each of 4 different patterns, so I had to use just one pattern and have them take 1 piece per group instead of 1 per person.

The kids seemed to like it. At least, they asked to do it again in the afternoon. When I couldn't promise that, they went and collected the "controls" for me.

More pictures (by alex)

C • So cool! 2

10 PM

Stretching (roller) 10:00 [0]