Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 23, 2016:

activity	#	time	miles		km		+m	load
Trail Running	6	4:05:09	14.0	(17:31)	22.53	(10:53)	421	497.8
O - competition	4	3:06:19	10.66	(17:29)	17.15	(10:52)	555	776.2
Track workout	1	38:50	3.01	(12:54)	4.84	(8:01)	7	90.7
Total	10	7:50:18	27.67	(17:00)	44.52	(10:34)	983	1364.7

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Saturday Apr 23, 2016 #

Event: West Point National Meet

9 AM

Trail Running warm up/down 35:00 [2] 1.73 mi (20:14 / mi)

O - competition race 56:22 [4] 4.63 km (12:11 / km) +215m 9:53 / km
ahr:136 max:160

Middle Green M60. West Point is always quirky so ran green to not take this too seriously. Hit the quirk on 4 where I used the temporary bridge just before the control as a bomb proof attackpoint. Bearing off that and 60 m to the control. Except the bridge was actually 50 m to the right of where it was mapped. So 5 min lost before I zeroed in on the true spot. Also sucked over to the wrong reentrant just before 9 and wasted 2 min there.

11 AM

Trail Running warm up/down 35:00 [1] 1.6 mi (21:52 / mi)

2 PM

O - competition race 26:53 [5] 2.96 km (9:05 / km) +61m 8:14 / km
ahr:160 max:179

Green sprint. Clean, lost 15 sec by running between the wrong buildings to 13; not sure I could get thru. Fun fast running.

Middle - Green Y - Splits

Sprint - Green - Splits

Thursday Apr 21, 2016 #

4 PM

Track workout intervals (GMUHS) 38:50 3.01 mi (12:54 / mi) +7m 12:49 / mi
ahr:143 max:188

Short speed work before West Point. Was planning on 200 m and then 400's, but felt sluggish on the shorter warmups, so just did a bunch of 200's. Each got faster and easier; got thinking how I used to run 10 mile races at this pace. It didn't used to be this much of a struggle to run fast, so relaxed and flowed smoother. More like it should be. And not really straining.
56, 53, 50, 46, 44

Wednesday Apr 20, 2016 #

3 PM

Trail Running warm up/down 13:16 [2] 0.88 mi (15:07 / mi) +23m 13:58 / mi
ahr:138 max:167

Along the trail at the base.

Trail Running hills 42:32 [3] 1.96 mi (21:39 / mi) +357m 13:50 / mi
ahr:135 max:170

Took this pretty easy as my back started hurting at the first switchback. Tired from yesterday.

4 PM

Trail Running 38:12 [2] 2.01 mi (19:03 / mi)
ahr:95 max:111

Took this easy, too, to save my knees.

Tuesday Apr 19, 2016 #

5 PM

O - competition race (Mt Tom) 51:54 4.55 km (11:24 / km) +191m 9:25 / km
ahr:139 max:180

Had a 3 hour drive from a day in Middlebury, so no time to warm up. Started at an easy pace in along the access road from the gate. Then focused on having a clear plan and attack point for each control. Worked pretty well, although I missed a clean capture on 2 and 8. Thought I had a strong pursuer leaving the last control for the run-in, so hit it hard. Turned out he decided to walk in and showed up 5 min later...

Monday Apr 18, 2016 #

3 PM

Trail Running 1:01:09 [2] 4.32 mi (14:09 / mi) +31m 13:50 / mi
ahr:110 max:129

Slow jog to loosen up after the weekend. Pretty tight and tired.

Sunday Apr 17, 2016 #

8 AM

Trail Running warm up/down 20:00 [2] 1.5 mi (13:20 / mi) +10m 13:04 / mi
ahr:103 max:118

9 AM

O - competition race (High Rock) 51:10 [4] 5.01 km (10:13 / km) +88m 9:24 / km
ahr:138 max:169

Classic brown. Ran well, but left trail too soon on 9 and found several full sized boulders that weren't mapped. Went back to trail and relocated quickly to find control, but lost 3-1/2 min. Then out of 10 veered R over to main trail and had to cut back later, costing almost 1 min. Shin guards today, helped run much more aggressively.
3rd on the course.

Classic Brown Y - Splits

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