Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Oct 22, 2012:

activity	#	time	miles		km		+m	load
O - competition	3	2:53:53	9.58	(18:09)	15.42	(11:17)	433	695.5
Roller skiing	1	1:26:06	11.17	(7:42)	17.98	(4:47)	110	258.3
Trail Running	3	32:56	1.75	(18:49)	2.82	(11:41)	35	65.9
Road Running	1	26:38	1.71	(15:34)	2.75	(9:41)	9	53.3
Total	6	5:19:33	24.21	(13:12)	38.97	(8:12)	587	1073.0

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Sunday Oct 21, 2012 #

8 AM

Trail Running warm up/down 15:12 [2] 0.75 mi (20:16 / mi) +20m 18:43 / mi
ahr:94 max:134

O - competition race (Sprint) 22:33 [4] 2.62 km (8:36 / km) +49m 7:52 / km
ahr:149 max:238

Sprint around PEEC. Bad route to 2 and 9, thru crappy woods when pavement would have worked at a higher speed. Errors let Pete Dady catch up and got to 10 just ahead of him; then left at a 90 error for 1 min lost.
Hard sprint thru last 3 controls to finish; felt L hip give way as I rounded the marsh to 15. Been limping ever since.

GreenX - Sprint - Splits

Saturday Oct 20, 2012 #

Trail Running warm up/down 10:00 [2] 0.5 mi (20:00 / mi)

10 AM

O - competition race 1:32:18 [4] 8.19 km (11:16 / km) +285m 9:36 / km
ahr:143 max:162

NA Champs Long. Better run today. Still running slow as L hip is causing issues. No nav problems.

GreenZ Long - Splits

Friday Oct 19, 2012 #

12 PM

Trail Running warm up/down 7:44 [2] 0.5 mi (15:28 / mi) +15m 14:09 / mi
ahr:103 max:149

O - competition race (NA Champs Del Water Gap) 59:02 [4] 4.6 km (12:49 / km) +99m 11:35 / km
ahr:137 max:159

Green Z Middle. Not bad, but slow until half way when it started to rain. Glasses fogged and dripped and really made it hard to read map. Lost track of detail to 14 and wasted some time there. Then across the open flats at the finish and couldn't follow the detail around 15. Big time loss until I relocated off 18 and ran back.

Middle - GreenZ - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Wednesday Oct 17, 2012 #

6 AM

Road Running (Colchester) 26:38 [2] 1.71 mi (15:34 / mi) +9m 15:19 / mi
ahr:167 max:232

Daybreak jog around commercial area. Discovered Costco keeps their lights on all night long, so parking lot would be a good roller skiing midnight venue.

C • why? 2

Tuesday Oct 16, 2012 #

5 PM

Roller skiing (Ethan Allen bikeway) 1:26:06 [3] 11.17 mi (7:42 / mi) +110m 7:29 / mi
ahr:73 max:125

Windy late afternoon, but the roads had dried out, so roller skiing was the workout. Most on bike path, but onto streets at either end. Felt relaxed and balanced.

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