Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 27, 2013:

	activity	#	time	miles		km		+m	load
	Orienteering	1	1:41:08	7.28	(13:53)	11.72	(8:38)	547	45.3
	Running	2	1:31:37	9.84	(9:19)	15.84	(5:47)	191	17.2
	Elliptical	2	1:15:01						11.0
	Stretching	6	57:00
	Bike	2	35:12						3.5
	Strength	2	33:04						3.3
	Running +kids	1	16:02	0.88	(18:13)	1.42	(11:19)	17	0.5
	Total	7	6:49:04	18.0		28.97		755	80.9
	[1-5]	7	5:41:02
averages - sleep:7.5

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Sunday Oct 27, 2013 #

Event: QOC PWF

10 AM

Running 49:18 4.74 mi (10:24 / mi) +158m 9:26 / mi
ahr:145 shoes: Nimbus 12 white

Easy trail run in cabin john. Missing the race today due to Samantha's 8th(!) birthday party at the spy museum. We all got to pick our own special super powers. Flying was a popular one, but I figured seeing in the dark might be more useful for me.

C • Superpowers 4

Stretching 10:00 [0]

Saturday Oct 26, 2013 #

Event: QOC PWF Training

6 PM

Orienteering 1:41:08 11.72 km (8:38 / km) +547m 7:00 / km
ahr:163 shoes: Inov-8 oroc 340

Good night training on JT's daytime courses. First course forwards and backwards, with non-reflective controls. Good navigation here despite low visibility. Rootstocks were usually big enough to stand out in the dark. Then a denser control-picking course with highly reflective controls. these were easier to spot but without matching codes I still had to be careful. Had originally considered running that course backwards as well, but didn't want to be out too long. Generally pretty nice/open forest compared to some parts of the park.

Spotted/spotlighted by a park ranger/police guy as I was finishing. He was relatively nice but also quite clear that I wasn't allowed to be out anywhere after dark without a special permit (which actually seems like a good sign). I was highly apologetic, and after running my name through his computer he let me go "straight back to camp" after a "first and only warning". I have already ordered my t-shirt.

C • Crime 3

Stretching 5:00 [0]

Friday Oct 25, 2013 #

12 PM

Strength 15:51 [1]
ahr:87 max:119 slept:7.0

continuing to feel less crappy. mostly ok today.

Elliptical 45:01
ahr:126 max:141

Stretching 10:00 [0]

5 PM

Running +kids 16:02 0.88 mi (18:13 / mi) +17m 17:11 / mi
ahr:110 shoes: Nimbus 15

Jogging with the girls. they had been asking to run with me for a while, and last week I got them some real running shoes. we warmed up with some walking, then did 5x 1min run/walk. I don't think it was very hard for them but probably best to break them in gently.

They each originally wanted to go without the other one, but I convinced them to try it together, and that seemed to be ok...their speed is similar. At the end they asked whether we can do that every day; I told them maybe every other. We'll see how long that lasts.

Not sure yet how I want to log this. this track is actually Samantha's, though the hr is mine.

C • cute 3