Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 25, 2016:

activity	#	time	miles		km		+m	load
O - competition	4	4:14:04	12.73	(19:57)	20.49	(12:24)	849	1047.2
Trail Running	5	3:01:53	8.96	(20:18)	14.42	(12:37)	413	371.3
Road Running	1	56:30	3.94	(14:20)	6.34	(8:55)	2	113.0
Track workout	1	38:50	3.01	(12:54)	4.84	(8:01)	7	90.7
Total	10	8:51:17	28.64	(18:33)	46.1	(11:32)	1271	1622.1

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Monday Apr 25, 2016 #

2 PM

Road Running 56:30 [2] 3.94 mi (14:20 / mi) +2m 14:19 / mi

Non-embargoed area of Hanover.
Left knee quite sore from weekend, maybe where the cables are tied under the kneecap.

Sunday Apr 24, 2016 #

9 AM

Trail Running warm up/down 17:53 [2] 0.78 mi (22:54 / mi) +33m 20:14 / mi
ahr:92 max:108

10 AM

O - competition race 1:58:55 [4] 8.35 km (14:14 / km) +382m 11:35 / km
ahr:132 max:166

Green Long -- Turkey Mountain. Long and thick. Going to 2 was a grind. Floundered on 2, didn't go far enough and wasted 6 min looking too early. Stupid 3 min mistake on 9, went past on R and bounced off the next hilltop, thought I had seen the flag. Then got bogged down in the thick hilltop veg going to 10 (5 min). The rest was clean and quick, ran into Glen and we pushed each other hard to the finish.

5th overall M60 for the weekend.

Long - Green Y - Splits

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...

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