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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 17, 2015:

activity # timemileskm+mload
  Orienteering2 2:39:46 14.45(11:03) 23.26(6:52) 77435 /38c92%67.4
  Running6 2:20:41 15.15(9:17) 24.38(5:46) 7935.8
  Elliptical3 2:17:0621.5
  Stretching5 43:00
  Strength1 18:552.0
  Total6 8:19:28 29.6 47.64 85335 /38c92%126.7
  [1-5]6 7:36:28
averages - weight:163.5lbs

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SuMoTuWeThFrSa

Saturday Jan 17, 2015 #

11 AM

Orienteering warm up/down 23:11 intensity: (2:53 @1) + (17:01 @2) + (3:17 @3) ** 1.78 mi (13:01 / mi) +101m 11:04 / mi
ahr:144 max:162 spiked:8/8c shoes: Inov-8 oroc 340

Controls on the warmup map, and then to the start. Nice and warm out, upper 50s.

Stretching 5:00 [0]

Orienteering race 1:04:55 intensity: (9 @1) + (36 @2) + (6:08 @3) + (58:02 @4) *** 9.98 km (6:30 / km) +462m 5:17 / km
ahr:170 max:177 spiked:15/17c shoes: Inov-8 oroc 340

headcam: http://youtu.be/iOtaX51askE shows quite a bit of hesitation in various places.

Blue. Nice course and fun for the first half, then it was just work. Still, very nice open forest the whole way. It seems like Boris and I are exactly the same speed. Mostly clean, lost a little time on the route choice to 9. Finish split times are suspect, seems like one of the boxes was out-of-sync. Will be able to check the headcam video later. Ankle was good, knees are sore but not too bad.

Running warm up/down 14:50 intensity: (2:15 @1) + (12:35 @2) 1.05 mi (14:10 / mi) +37m 12:46 / mi
ahr:132 max:148 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Thursday Jan 15, 2015 #

11 AM

Running 43:14 intensity: (46 @1) + (42:28 @2) 5.15 mi (8:24 / mi) +29m 8:15 / mi
ahr:157 max:180 shoes: Nimbus 15 yellow

Elliptical warm up/down 10:00 intensity: (5:07 @1) + (4:53 @2)
ahr:124 max:130

Stretching 12:00 [0]

Wednesday Jan 14, 2015 #

1 PM

Elliptical 1:02:01 intensity: (31:50 @1) + (27:03 @2) + (38 @3) + (1:18 @4) + (1:12 @5)
ahr:123 max:185

Running 10:01 intensity: (46 @1) + (9:15 @2) 1.0 mi (10:01 / mi)
ahr:135 max:144 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Tuesday Jan 13, 2015 #

12 PM

Strength 18:55 intensity: (18:06 @1) + (49 @2)
ahr:94 max:140 weight:163.5lbs

Running intervals 52:10 intensity: (1:52 @1) + (38:56 @2) + (11:22 @5) 6.0 mi (8:42 / mi)
ahr:146 max:173 shoes: Nimbus 15 yellow

4x 0.5mi, 10.4-10.7mph, 1%incl

Monday Jan 12, 2015 #

2 PM

Elliptical 1:05:05 intensity: (36:49 @1) + (28:16 @2)
ahr:123 max:138 shoes: Nimbus 15 yellow

Running 10:27 intensity: (46 @1) + (9:41 @2) 1.0 mi (10:27 / mi)
ahr:130 max:143 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Sunday Jan 11, 2015 #

11 AM

Running warm up/down 4:39 intensity: (1:33 @1) + (3:06 @2) 0.46 mi (10:12 / mi) +8m 9:40 / mi
ahr:141 max:179

Orienteering race 1:11:40 intensity: (31 @1) + (13:23 @2) + (38:17 @3) + (19:29 @4) *** 10.41 km (6:53 / km) +211m 6:15 / km
ahr:161 max:175 spiked:12/13c shoes: Inov-8 oroc 340

Blue at Combat Village. fun course by John B. Not running super hard, I am still being careful about my ankle, going easier lets me pay more attention to where I am stepping. I especially didn't want to re-injure it before Georgia, though I am probably ready to test it a little harder.

Running warm up/down 5:20 intensity: (37 @1) + (4:43 @2) 0.5 mi (10:41 / mi) +5m 10:22 / mi
ahr:130 max:150

Stretching 5:00 [0]

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