Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 15, 2019:

activity	#	time	miles		km		+m				load
Orienteering	2	2:22:12	13.12	(10:50)	21.11	(6:44)	487	39 /	42c	92%	53.2
Running	5	1:55:09	11.36	(10:08)	18.28	(6:18)	149				21.5
Elliptical	2	1:47:00									13.7
Stretching	6	56:00
Strength	4	42:47									4.3
Cross training	1	5:00									0.5
Total	8	7:48:08	24.48		39.4		635	39 /	42c	92%	93.2
[1-5]	8	6:52:08

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Monday Apr 15, 2019 #

12 PM

Strength 7:26 [1]
ahr:69 max:98

Elliptical 40:00 [1]
shoes: Nimbus 20 green

Stretching 12:00 [0]

Sunday Apr 14, 2019 #

8 AM

Running 6:36 0.45 mi (14:40 / mi) +8m 13:55 / mi
ahr:125 max:140 shoes: Icebug Spirit 7 OLX

Orienteering race 1:43:40 *** 15.47 km (6:42 / km) +376m 5:59 / km
ahr:157 max:174 spiked:23/25c shoes: Icebug Spirit 7 OLX

Long blue. Didn't feel like I would be ready for this, but it actually went just fine. Bad route to #5, I had felt like I went too far around to 3 (though in retrospect it was fine), so tried to go straighter to 5. Slow going across the quarry area. Nice terrain otherwise, and I enjoyed going for long stretches without seeing anybody else. Passed Patrick near the end, but he was moving fast and got ahead of me again when I had a bit of a bobble, staying ahead to the finish.

Left foot complaining slightly by the end. Ran with other new compass (Silva NOR [non-360]) which didn't have any problems getting stuck.

Samantha came from 3rd place into 1st overall ISIF with a great run today!

Stretching 5:00 [0]

Day 2 - Long - Blue - Splits

Saturday Apr 13, 2019 #

Event: QOC Junior Nationals

9 AM

Running 8:37 0.69 mi (12:30 / mi)
ahr:116 max:135 shoes: Icebug Spirit 7 OLX

new shoes, a half euro size smaller than my last ones, since that's what was available. shortish warm-up as I was keeping Samantha company before her start.

Orienteering 38:32 **** 5.65 km (6:49 / km) +111m 6:13 / km
ahr:157 max:173 spiked:16/17c shoes: Icebug Spirit 7 OLX

Solid middle distance race. Not fast but mostly smooth. New compass (Silva NOR 360) needle got stuck twice, I needed to shake it to get it spinning again.

Stretching 5:00 [0]

Day 1 - Middle - Blue - Splits