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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 12, 2012:

activity # timemileskm+mload
  Orienteering2 2:26:01 14.29(10:13) 23.0(6:21) 59040 /45c88%79.2
  Running5 1:30:03 10.14(8:53) 16.32(5:31) 7719.6
  Stretching5 50:00
  Strength1 7:510.8
  Total5 4:53:55 24.43 39.32 66740 /45c88%99.5
  [1-5]5 4:03:50
averages - sleep:7.1

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TuWeThFrSaSuMo

Monday Mar 12, 2012 #

Note
(injured)

putting socks on is hard.

I have asked BOK for split data files, but their software may not be designed to produce any. So we could be on our own for splits entry.
C • Physical therapy 2

Sunday Mar 11, 2012 #

9 AM

Running warm up/down 13:42 intensity: (8:47 @1) + (4:55 @2) 1.3 mi (10:32 / mi)
ahr:129 max:149 slept:7.0 shoes: Inov-8 oroc 280

As discussed at Saturday night's dinner, I should probably eat less at Saturday night dinners. Felt a little too full still this morning.
C • Overeating 1

Stretching 7:00 [0]

Orienteering race 1:06:56 intensity: (21 @1) + (1:00 @2) + (28:40 @3) + (36:55 @4) 11.0 km (6:05 / km) +315m 5:19 / km
ahr:165 max:174 spiked:22/25c shoes: Inov-8 oroc 280

Not sure if this was a better or worse run than yesterday. No big mistakes, but some hesitation. Zhyk'd again by less than 30s. It will be interesting to look at the splits.

I thought the map was adequate, but not great. The terrain was very nice though, I wonder how much more of the national forest is good for O.
C • Good runs. 2
5 PM

Note
(injured)

muscle pull in the middle of my back. No idea how I did that...maybe tripping on something. I never noticed when I was running, and then seemed a little sore afterwards. but now it hurts a lot anytime I move, which made for a fun trip home. I'm guessing it will continue to hurt like hell for 2 days and then be fine.
C • Ouch 1

Blue day 2 - Splits

Saturday Mar 10, 2012 #

Event: Birkhead Wilderness Classic (US Classic Champs)
 
9 AM

Running warm up/down 15:42 intensity: (2:07 @1) + (7:55 @2) + (4:40 @3) + (1:00 @4) 1.5 mi (10:28 / mi)
ahr:149 slept:7.5 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

Orienteering race 1:19:05 intensity: (5 @0) + (10 @1) + (1:10 @2) + (9:20 @3) + (1:07:20 @4) + (1:00 @5) *** 12.0 km (6:35 / km) +275m 5:55 / km
ahr:171 max:178 spiked:18/20c shoes: Inov-8 oroc 280

almost a great run, pretty much clean, then about 3 mins lost on the second-to-last control. oops. 15s behind z-man, who is apparently too fast to appear in results.

Running warm up/down 9:09 [2] 1.0 mi (9:09 / mi)
ahr:143 max:157 shoes: Inov-8 oroc 280


Blue day 1 - Splits

Thursday Mar 8, 2012 #

3 PM

Running 15:03 intensity: (39 @1) + (11:54 @2) + (2:30 @3) 1.89 mi (7:57 / mi) +27m 7:37 / mi
ahr:149 max:162 slept:5.5 (sick) shoes: Nimbus 12 green

Stretching 11:00 [0]

Wednesday Mar 7, 2012 #

12 PM

Running 16:00 [2] 1.85 mi (8:39 / mi)
slept:7.5 shoes: Nimbus 12 green

C • My mistake... 3

Stretching 14:00 [0]

Tuesday Mar 6, 2012 #

12 PM

Strength 7:51 [1]
ahr:93 max:101 slept:8.0

Running 20:27 intensity: (1:33 @1) + (14:04 @2) + (4:33 @3) + (17 @4) 2.6 mi (7:52 / mi) +50m 7:26 / mi
ahr:148 max:173 shoes: Nimbus 12 green

Stretching 13:00 [0]
(sick)

Seems like I might be catching Eliza's cold.

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