Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 8, 2021:

activity # timemileskm+mload
  Orienteering4 3:40:59 12.54(17:37) 20.18(10:57) 63040 /48c83%44.2
  Stretching8 1:30:00
  Running4 1:17:31 8.02(9:40) 12.91(6:00) 20514.4
  Strength4 1:09:447.0
  Total12 7:38:14 20.56 33.09 83540 /48c83%65.5
  [1-5]8 6:08:14

«»
2:44
0:00
» now
SuMoTuWeThFrSa

Saturday May 8, 2021 #

8 AM

Running 9:34 intensity: (1:16 @1) + (7:57 @2) + (21 @3) 0.89 mi (10:45 / mi) +13m 10:17 / mi
ahr:134 max:151 shoes: Icebug Spirit7 #2

Orienteering 59:47 intensity: (2:43 @1) + (24:51 @2) + (28:53 @3) + (3:20 @4) **** 7.23 km (8:16 / km) +59m 7:57 / km
ahr:148 max:172 spiked:6/13c shoes: Icebug Spirit7 #2

TT Middle, pre-running. This was tough, and I messed up the first one pretty badly. And then it became entertaining to keep track of how many I actually hit cleanly. If I could re-run, I think I would focus on going straighter.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Running 3:52 [2] 0.37 mi (10:28 / mi) +19m 9:03 / mi
ahr:155 max:180 shoes: Icebug Spirit7 #2

C • Wallops barium vapor release launch Sun, May 9 29

Middle Blue - Splits

Friday May 7, 2021 #

5 PM

Orienteering 16:51 intensity: (10:23 @1) + (6:10 @2) + (18 @3) 1.22 mi (13:49 / mi) +31m 12:48 / mi
ahr:113 max:155 shoes: Nimbus 22 blue

Picking up some sprint controls with Samantha. We could pretty much drive to all the controls so it didn't take very long.
7 PM

Stretching 9:00 [0]

Thursday May 6, 2021 #

12 PM

Stretching 9:00 [0]

5 PM

Running 4:44 intensity: (1:31 @1) + (3:13 @2) 0.32 mi (14:39 / mi) +51m 9:49 / mi
ahr:119 max:133

Orienteering 33:34 intensity: (2:48 @1) + (20:12 @2) + (9:44 @3) + (49 @4) + (1 @5) *** 3.96 km (8:29 / km) +176m 6:56 / km
ahr:143 max:170 spiked:14/15c shoes: Icebug Spirit7 #2

GFVA with Boris, Will, and Eric.
C • Uncontrolled re-entry of Chinese Long March rocket body 14
C • Training, but not trialing? 1

Wednesday May 5, 2021 #

2 PM

Stretching 8:00 [0]

6 PM

Strength 8:46 [1]
ahr:66 max:86

Running 30:11 intensity: (3:15 @1) + (25:16 @2) + (1:34 @3) + (6 @4) 3.26 mi (9:15 / mi) +76m 8:38 / mi
ahr:134 max:160

Stretching 8:00 [0]

Tuesday May 4, 2021 #

8 AM

Stretching 30:00 [0]

Strength 5:00 [1]

PT

Monday May 3, 2021 #

6 AM

Stretching 9:00 [0]

And then I went back to the ortho doc for an uneventful visit. Things are improving slowly, continue PT, no need for imaging on the other shoulder.
5 PM

Strength 10:58 [1]
ahr:74 max:90

Running 29:10 intensity: (9:19 @1) + (19:51 @2) 3.18 mi (9:11 / mi) +47m 8:47 / mi
ahr:122 max:142

Stretching 8:00 [0]

Sunday May 2, 2021 #

Event: QOC Patapsco CCBC
 
7 AM

Orienteering 1:23:25 intensity: (1:08:33 @1) + (14:52 @2) 3.77 km (22:09 / km) +244m 16:44 / km
ahr:107 max:149 spiked:20/20c shoes: Icebug Spirit7 #2

Putting out the controls near the start or on trails.

Orienteering 27:22 intensity: (10:52 @1) + (16:13 @2) + (17 @3) 3.27 km (8:23 / km) +121m 7:04 / km
ahr:124 max:150 shoes: Icebug Spirit7 #2

Putting out some road-crossing signs and checking on an orange control that I worried might disappear.
1 PM

Strength 45:00 [1]

Taking off snow tires, this seemed harder than usual, maybe they were mad about hot weather.

Stretching 9:00 [0]

« Earlier | Later »