Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 1 days ending Nov 4, 2017:

activity	#	time	miles		km		+m				load
Running	2	1:00:10	3.93	(15:19)	6.32	(9:31)	89				10.6
Orienteering	2	34:15	3.94	(8:42)	6.34	(5:24)	126	27 /	31c	87%	15.8
Stretching	2	10:00
Total	2	1:44:25	7.87		12.66		216	27 /	31c	87%	26.5
[1-5]	2	1:34:25

1:44

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Saturday Nov 4, 2017 #

Event: DVOA Grings Mill / Penn State-Berks

Event: DVOA National Event Nov 4-5

9 AM

Running warm up/down 6:26 0.48 mi (13:25 / mi) +17m 12:05 / mi
ahr:137 max:152 shoes: Icebug Spirit6 OLX

Orienteering race 19:11 3.27 km (5:52 / km) +82m 5:13 / km
ahr:148 max:175 spiked:13/16c shoes: Icebug Spirit6 OLX

forest sprint in pretty rocky terrain. navigation mostly good, after I found the start triangle on the map. speed not very good, hips/back felt tight and I also wasn't pushing very hard.

Running 15:46 0.74 mi (21:18 / mi) +12m 20:15 / mi
ahr:126 max:144 shoes: Icebug Spirit6 OLX

warmup map with Samantha

Running 16:20 1.06 mi (15:24 / mi) +43m 13:41 / mi
ahr:136 max:155 shoes: Icebug Spirit6 OLX

Shadowing Samantha. She got fairly lost on one tricky leg but managed to relocate...good practice.

Stretching 5:00 [0]

1 PM

Running warm up/down 7:41 0.58 mi (13:15 / mi)
ahr:136 max:147 shoes: Nimbus 18

Orienteering 15:04 3.07 km (4:54 / km) +44m 4:34 / km
ahr:152 max:174 spiked:14/15c shoes: Nimbus 18

campus sprint, with some forest mixed in. lost a minute on 13 when I got there but didn't see the control from above.

Running 3:22 0.19 mi (17:42 / mi)
ahr:118 max:133 shoes: Nimbus 18

Running 10:35 0.88 mi (12:02 / mi) +17m 11:21 / mi
ahr:134 max:149 shoes: Nimbus 18

Shadowing Samantha on white. Some confusion at the first control until I realized she had grabbed the yellow control descriptions sheet. otherwise a good run for her.

Stretching 5:00 [0]

Hawk Mountain - Sprint 1 Blue - Splits

Penn State Berks - Sprint 2 Blue - Splits

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