Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Feb 16, 2015:

activity	#	time	miles		km		+m				load
Running	8	3:49:38	25.04	(9:10)	40.29	(5:42)	19				70.3
Elliptical	2	1:50:00									15.2
Orienteering	2	1:48:17	7.26	(14:54)	11.69	(9:16)	372	18 /	20c	90%	49.3
Bike	1	1:00:01									6.0
Strength	3	59:15									6.0
Stretching	7	50:00
Total	8	10:17:11	32.3		51.98		391	18 /	20c	90%	146.8
[1-5]	8	9:27:11

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Monday Feb 16, 2015 #

7 PM

Strength 21:25 [1]
ahr:69 max:82

Running intervals 1:00:45 6.5 mi (9:21 / mi)
shoes: Inov-8 oroc 340

4x800m @ 10.6, 1%. Tired, it was a little too late in the day for this, and I didn't push it. missing data, I did something to make the 910 angry and it froze up beeping with the light on. It stayed this way the whole session. tried various button combinations but didn't look up the right one (just hold power for 20s+) until afterwards.

Stretching 7:00 [0]

Sunday Feb 15, 2015 #

1 PM

Bike (stationary) 1:00:01 [1]
ahr:97 max:116

Orienteering was cancelled because of high winds. I had a pretty bad headache, though advil started working about half way through, and then I felt ok.

Running 20:43 2.0 mi (10:21 / mi)
ahr:122 max:133 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Saturday Feb 14, 2015 #

Event: QOC Prince William Forest Park

12 PM

Running warm up/down 1:59 [1] 0.16 mi (12:14 / mi) +19m 8:58 / mi
shoes: Inov-8 oroc 340

Orienteering 59:24 [3] ***** 5.59 km (10:37 / km) +172m 9:12 / km
spiked:18/20c shoes: Inov-8 oroc 340

Combination training course designed by Thierry G. Corridor + control picking + windows + contours-only. Fun and very hard. Wasn't sure at first if I was looking for streamers or controls. Got screwed up at the end of the corridor, though it looks like I was ok for longer than I thought. Hard because not only were important features blocked out, but in places the lack of context made it hard to tell up vs down. map video

Stretching 5:00 [0]

2 PM

Running warm up/down 2:00 [1] 0.2 mi (10:00 / mi)
shoes: Inov-8 oroc 340

Orienteering 48:53 *** 6.1 km (8:01 / km) +200m 6:53 / km
shoes: Inov-8 oroc 340

Route choice training, paired with Boris. We tried running separate routes at the same speed to see which was faster. Most of the time it turned out pretty close, in fact a couple of times we would converge again just before the control. Good exercise.