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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jima

In the 7 days ending Nov 21, 2011:

activity # timemileskm+m
  Orienteering1 2:51:34 10.75(15:57) 17.31(9:55) 532
  Run2 1:02:57 5.44(11:34) 8.75(7:12) 173
  Upper Body1 53:38 0.65(1:22:12) 1.05(51:05) 1
  Total3 4:48:09 16.84(17:06) 27.11(10:38) 706
  [1-5]3 4:27:03

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Monday Nov 21, 2011 #

6 PM

Run (pavement) 28:31 intensity: (39 @0) + (1:09 @1) + (2:51 @2) + (22:23 @3) + (1:29 @4) 4.46 km (6:23 / km) +37m 6:08 / km
ahr:146 max:157 shoes: New Balance 882

Short run to see how my legs are doing.
Knee is back to sensitive - felt it most when I stopped running.

Sunday Nov 20, 2011 #

Event: NEOC: Blue Hills Traverse
 
11 AM

Orienteering 2:51:34 intensity: (15 @1) + (15:03 @2) + (1:57:34 @3) + (38:42 @4) **** 17.31 km (9:55 / km) +532m 8:36 / km
ahr:141 max:163 shoes: IceBug SISU olx

Blue Hills Traverse.
13th overall. Although they have me listed in the results as the first male veteran, am not quite old enough for that bracket - but I did beat the first male veteran by almost a minute and a half - thankful the course wasn't any longer or he would have gotten me.

Cramping up now and then from about 17 on. Last loop was a challenge.

Traverse - Splits

Saturday Nov 19, 2011 #

2 PM

Run 34:26 intensity: (25 @0) + (4:42 @1) + (13:40 @2) + (15:39 @3) 4.29 km (8:01 / km) +136m 6:56 / km
ahr:138 max:153 shoes: New Bal 910 Trail

Gentle run on the knee to gauge readiness for the Traverse.
Trying out a new set of shoes - New Balance 910 Trails - rather stiff, but much more protection than the 572 Trails.
Not a lot of pep - but glad to get out.

Upper Body (Yard work - raking) 53:38 intensity: (20:02 @0) + (28:28 @1) + (5:02 @2) + (6 @3) 1.05 km (51:05 / km) +1m 50:50 / km
ahr:115 max:142

Thought I'd track exertion while raking leaves - a good steady effort - more than half in L1 zone.
Need to work on my arms before ski season starts.

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