Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 16, 2013:

	activity	#	time	miles		km		+m	load
	Running	4	3:00:21	19.89	(9:04)	32.01	(5:38)	391	49.9
	Elliptical	2	1:30:00						11.0
	Orienteering	1	1:08:59	6.51	(10:36)	10.48	(6:35)	320	43.4
	Stretching	7	1:00:00						4.8
	Running +kids	2	48:27	2.37	(20:27)	3.81	(12:42)	32	1.8
	Strength	2	36:12						3.6
	Total	8	8:03:59	28.77		46.3		743	114.5
	[1-5]	8	6:45:45
averages - sleep:8

1:43

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Saturday Nov 16, 2013 #

Event: DVOA Fall Orienteering Festival

11 AM

Running 13:32 1.18 mi (11:28 / mi) +17m 10:58 / mi
ahr:153 max:185 shoes: Inov-8 oroc 340

Orienteering 1:08:59 10.48 km (6:35 / km) +320m 5:43 / km
ahr:173 max:179 shoes: Inov-8 oroc 340

French creek blue. I had followed the discussion about compass bearings, figuring that and careful contouring was the way to go. it seemed to mostly work. the biggest problems were when I forgot about that plan. on 5, I figured I would try to bounce off the trail, but it turned out to be pretty hard to see trails in some places unless there were people on them. smooth and straight most of the rest of the way around after that, a little high or maybe just slow on 17, then lost some time checking out the wrong control at 19 (better compass would have helped). stomach was somewhat unsettled at the beginning, and I also felt like I was moving too slowly. In the end I was relatively happy with the result, so maybe that wasn't a factor. Still experimenting with sock options, this time just a single layer of normal socks. fine for the bottoms of feet, but increasingly painful friction/blisters on the heels.

Running 8:13 0.64 mi (12:50 / mi) +2m 12:44 / mi
ahr:131 max:138 shoes: Inov-8 oroc 340

Stretching 12:00 [3]

French Creek - Day 1 Blue - Splits

Thursday Nov 14, 2013 #

12 PM

Strength 15:00 [1]
ahr:86 max:129

Elliptical 30:00 [1]
ahr:111 max:135

Stretching 8:00 [0]

6 PM

Running +kids 34:00 1.6 mi (21:15 / mi) +12m 20:46 / mi
ahr:97 max:158 shoes: Nimbus 12 white

with the girls to/at the neighborhood park after dark. This was our first time at night, and they had more fun than I expected. Their headlamps are pretty small, not sure if they were doing any good, but I had mine which was bright enough for all of us.. I have been moving them up slowly, the plan was 6x80s but they wanted to keep going. So we did one more at the end, and I just let them go until they started to seem tired, which was about 2 mins. longish walk home. good times

Wednesday Nov 13, 2013 #

12 PM

Running intervals (treadmill) 49:15 5.54 mi (8:53 / mi)
ahr:151 slept:8.0 shoes: Nimbus 12 white

3x 0.75mi, 0.25 jog. 10.6,10.7,10.8 mph. Was hesitant because of heel issues after last time, but with shoes a little looser, this turned out to be fine. Just 3 though.

Stretching 11:00 [0]

Tuesday Nov 12, 2013 #

2 PM

Strength 21:12 [1]
ahr:103

Elliptical 1:00:00
ahr:119 max:135

Stretching 11:00 [0]

Monday Nov 11, 2013 #

3 PM

Running 33:42 [2] 3.99 mi (8:27 / mi) +83m 7:56 / mi
ahr:140 shoes: Nimbus 12 white

Stretching 5:00 [0]

Sunday Nov 10, 2013 #

Event: Mid-Atlantic Championships

10 AM

Running 1:15:39 8.55 mi (8:51 / mi) +289m 8:01 / mi
ahr:148 shoes: Nimbus 12 white

Stretching 5:00 [0]

4 PM

Running +kids 14:27 0.77 mi (18:46 / mi) +20m 17:22 / mi
ahr:122 shoes: Nimbus 15

Just Eliza today. She was more in the mood for Gatorade than for running, but that works for me either way. Distance might be short, she led us on some very twisty routes. She complained that her back hurt for the first minute or two, though it was fine after that. Maybe a longer warmup walk next time.

Stretching 8:00 [0]

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