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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 26, 2015:

activity # timemileskm+mload
  Orienteering3 3:15:53 15.94(12:17) 25.65(7:38) 60338 /39c97%57.0
  Elliptical3 2:15:0021.5
  Running4 1:55:48 12.97(8:56) 20.88(5:33) 738.7
  Stretching5 48:00
  Strength2 39:283.9
  X-Training1 18:51 0.95(19:50) 1.53(12:20)1.1
  Bike1 10:091.0
  Total7 9:23:09 29.86 48.06 61038 /39c97%123.2
  [1-5]7 8:25:09

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

Event: QOC King's Landing
 
11 AM

Orienteering 13:57 intensity: (1:03 @1) + (12:15 @2) + (38 @3) + (1 @4) ** 1.36 mi (10:15 / mi) +36m 9:29 / mi
ahr:140 max:167 shoes: Nimbus 16

Another quick loop around UMD on the way to the QOC event. Needed to check a few new control locations that I hadn't run by yesterday.
12 PM

Running warm up/down 2:39 intensity: (41 @1) + (1:58 @2) 0.3 mi (8:47 / mi) +7m 8:11 / mi
ahr:132 max:148 shoes: Inov-8 oroc 340

Orienteering race 56:00 intensity: (35 @1) + (4:18 @2) + (22:35 @3) + (28:32 @4) *** 7.45 km (7:31 / km) +294m 6:17 / km
ahr:164 max:175 spiked:20/21c shoes: Inov-8 oroc 340

Red course at King's Landing. Pretty nice woods, though steep in places. Lost some time looking for 13, which I think was hung quite a bit too high in the reentrant. I guess I had run right past it without noticing, and then found its streamer 30m lower (where I expected the control), which added to the confusion. It seems I am the only one who had that problem.

Orienteering race 14:14 intensity: (17 @1) + (1:55 @2) + (4:29 @3) + (7:33 @4) ** 3.03 km (4:42 / km) +33m 4:27 / km
ahr:163 max:173 spiked:10/10c shoes: Inov-8 oroc 340

The yellow/sprint course...tired. also, left arch was feeling especially tired.

Orienteering 39:34 intensity: (4:59 @1) + (32:15 @2) + (1:57 @3) + (23 @4) *** 3.55 km (11:09 / km) +130m 9:25 / km
ahr:139 max:170 spiked:8/8c shoes: Inov-8 oroc 340

control pickup. got to revisit 13, confirmed my earlier opinion about it.

Stretching 10:00 [0]


Red - Splits

Sprint - Splits

Saturday Apr 25, 2015 #

4 PM

Orienteering 1:12:08 intensity: (19:56 @1) + (52:12 @2) 5.86 mi (12:19 / mi) +110m 11:38 / mi
ahr:128 max:152 shoes: Nimbus 16

checking control locations at UMD. it was a bit crazy there, it seemed like it was prospective student visiting day and also some kind of big game day (update: lacrosse vs Hopkins). I returned to my car to find it surrounded by tailgaiters. The courses should be fine with minor adjustments, though map needs major adjustments. Running with the headcam sure beats taking notes, only got a few funny looks.

Friday Apr 24, 2015 #

12 PM

Strength 19:22 [1]
ahr:71 max:93

Running intervals 51:37 intensity: (4:46 @1) + (34:36 @2) + (12:15 @5) 5.82 mi (8:52 / mi)
ahr:146 shoes: Nimbus 16

3x 0.75mi at 11mph, dropped the plan to do a fourth. Samantha is sick today, hopefully I am not.

Elliptical 20:00 intensity: (2:09 @1) + (17:51 @2)
ahr:127 max:133 shoes: Nimbus 16

Stretching 9:00 [0]

Thursday Apr 23, 2015 #

Note

Missed training today because of a funeral, so that was double craptastic.

Wednesday Apr 22, 2015 #

3 PM

Bike 10:09 [1]
ahr:71 max:107

waiting for elliptical.

Elliptical 55:00 intensity: (12:58 @1) + (42:02 @2)
ahr:129 shoes: Nimbus 16

Stretching 7:00 [0]

Tuesday Apr 21, 2015 #

11 AM

Strength 20:06 [1]
ahr:77 max:115

Running intervals 53:10 intensity: (7:56 @1) + (34:20 @2) + (10:54 @5) 6.12 mi (8:41 / mi)
ahr:144 max:176 shoes: Nimbus 16

4x 0.5mi, 11mph. a little sore still from the goat, but felt ok. last one felt the easiest actually.

Stretching 12:00 [0]

Monday Apr 20, 2015 #

Note

Went to see a hand-ortho guy this morning, because 3 years after this big thorn in pinky, I have progressed to this (can't straighten my PIP joint past 28°), which first became a problem I noticed in the fall, though I had been accumulating subsurface tissue there gradually since the original injury. Doc diagnosed Dupuytren's contracture, which is a hereditary northern european thing (Walkers??). Apparently it won't go away, though I am not really excited about any of the treatment options at this point.
C • Curled finger 11
12 PM

X-Training 18:51 intensity: (10:00 @0) + (7:01 @1) + (1:50 @2) 0.95 mi (19:50 / mi)
ahr:91 max:133 shoes: Nimbus 16

this was a walking stride-length test to collect some data for work.

Running 8:22 intensity: (5:12 @1) + (3:10 @2) 0.73 mi (11:28 / mi)
ahr:121 max:136 shoes: Nimbus 16

similar stride-length test with jogging.

Elliptical 1:00:00 intensity: (39:44 @1) + (20:16 @2)
ahr:121 max:136 shoes: Nimbus 16

Stretching 10:00 [0]

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