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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 21, 2012:

activity # timemileskm+mload
  Orienteering5 3:07:09 17.61(10:38) 28.34(6:36) 89853 /64c82%95.7
  Running6 1:56:23 10.76(10:49) 17.32(6:43) 18622.0
  Stretching5 33:00
  Strength1 7:560.8
  Total7 5:44:28 28.37 45.66 108453 /64c82%118.5
  [1-5]7 5:11:28
averages - sleep:6.6

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Sunday Oct 21, 2012 #

7 AM

Running warm up/down 5:48 intensity: (10 @1) + (2:27 @2) + (2:40 @3) + (31 @4) * 0.4 mi (14:30 / mi) +3m 14:10 / mi
ahr:155 max:170 slept:6.0 shoes: Inov-8 oroc 280

had a hard time sleeping last night, first because my legs were uncomfortable from scratches, then because it was too hot on the top bunk and I had worn a long-sleeve shirt, wrongly thinking it would be cooler than friday night, but was actually hotter. I think I had fallen asleep but woke up again at 12-something, eventually got out of bed to change shirts and take some aleve for the legs. on the bright side, I think I did a good job not stressing about being awake, and did end up with a barely acceptable amount of sleep.

5:45 wake-up for 8-ish start. still totally dark (with lots of stars!) on the way to breakfast. not much eaten, just a bagel, plenty of coffee, and then a GU during the warmup, took the bag lunch for breakfast#2. for warmup, a little bit of jogging around the sprint model.

Orienteering race 15:58 intensity: (4:59 @3) + (10:54 @4) + (5 @5) *** 3.07 km (5:12 / km) +43m 4:52 / km
ahr:166 max:178 spiked:18/20c shoes: Inov-8 oroc 280

This was not a particularly bad run, but it was by far my worst placing of the weekend. I had planned not to push too hard, considering I was on the relay a few hours later. I don't think that was much of a factor though, since the quick navigation was keeping me at a sub-maximal effort. I felt in control but not entirely smooth running through the controls. I caught almost up to Mike Smith around 5, and was chasing him through 10, when I somehow let him get away out of sight. I hesitated some on the hilltops in the middle of 11, apparently losing about 30s to him. some more hesitation and around 20 more seconds to 14, where I tried to follow the trails around instead of going straight. the rest of the course seemed fine, others were just faster.

routegadget

Running warm up/down 3:46 intensity: (41 @1) + (3:05 @2) 0.29 mi (12:59 / mi) +5m 12:19 / mi
ahr:138 max:146 shoes: Inov-8 oroc 280

back to the start to get my stuff.

Stretching 5:00 [0]

11 AM

Running warm up/down 12:15 intensity: (9:40 @1) + (2:35 @2) 0.5 mi (24:29 / mi) +3m 24:03 / mi
ahr:120 max:146 shoes: Inov-8 oroc 280

lots of jogging in circles in the quarantine zone, occasionally wondering whether somebody else (like Giacomo, who had a great sprint) should be taking my spot. but I figured this would be more like something in between a forest sprint and middle, so I was ok for it. still, I was nervous, in some part because of the great job being done to build excitement for the relay.

Orienteering race (relay) 18:46 intensity: (18:06 @4) + (40 @5) *** 3.41 km (5:30 / km) +116m 4:42 / km
ahr:167 max:174 spiked:12/12c shoes: Inov-8 oroc 280

2nd team, 2nd leg. Started with enough of a gap both ahead and behind to take some of the pressure off (though also some of the head-head excitement). It was like Joe B. yelled as I was on the run-out, "it's just you and the map!" The course was kind of like I expected, a shortened middle, at 1:4000. I was moving well, I think, and clean all the way around. Obviously I didn't know at the time, but there were two forks, I had the middle one and then the short one. I think I had the third fastest leg behind [unofficially] Ross and Will C, so I was happy about that. It was actually about the same gap to Ross as the sprint, but for some reason I feel much better about this one. A great way to end the weekend.

Stretching 5:00 [0]

Saturday Oct 20, 2012 #

12 PM

Running warm up/down 12:09 intensity: (1:06 @1) + (11:03 @2) 0.94 mi (12:55 / mi) +13m 12:23 / mi
ahr:158 slept:7.0 shoes: Inov-8 oroc 340

easy warmup and a little stretching. figured I would have plenty of time out on the course to get warm.

Orienteering race 1:52:33 intensity: (3:11 @2) + (48:41 @3) + (57:55 @4) + (2:46 @5) 16.15 km (6:58 / km) +600m 5:53 / km
ahr:166 max:173 shoes: Inov-8 oroc 340

routegadget. I felt like this was a solid, but not particularly awesome run. started off carefully, moving pretty smoothly through the first nice section. caught up to Damian at 7, and saw him off and on as we took different routes to 8-12, and I got ahead of him with a different route to 13. Saw him and Ross on the way out of 13. Ross caught up at 15, and we messed up 17 together. Damian caught back up shortly after that, and I think Serghei L also. I tried to hang with Ross up to 18, but he and Serghei were soon out of sight. messed up 18 a little, veering left after misidentifying a hilltop, and correcting once the big marsh was visible. nearby Damian for the rest, except I think he went left to 21, and I got there slightly faster. He was a stronger runner but weaker navigator, so typically he would get away and then I'd see him again at the controls. Started feeling a little tired after 21, though not too bad. GUs around -20, 40, and 80mins...not very easy to get them out of my new o21e pants.

Running warm up/down 6:54 intensity: (4:04 @1) + (2:50 @2) 0.52 mi (13:16 / mi)
ahr:134 max:162 shoes: Inov-8 oroc 340

with Giacomo and Boris, I think. or maybe Ross.

Stretching 5:00 [0]

9 PM

Orienteering race 2:23 [2] ***** 0.1 mi (23:49 / mi)
spiked:6/12c

Friday Oct 19, 2012 #

12 PM

Running warm up/down 14:59 intensity: (1:20 @1) + (13:39 @2) ** 1.09 mi (13:45 / mi) +78m 11:15 / mi
ahr:147 max:172 slept:6.0 shoes: Inov-8 oroc 340

with warmup map. I think that helped.

Orienteering race 37:29 intensity: (13 @1) + (16 @2) + (1:15 @3) + (32:45 @4) + (3:00 @5) **** 5.55 km (6:45 / km) +139m 6:00 / km
ahr:173 max:178 spiked:17/20c shoes: Inov-8 oroc 340

NAOC middle. Going in to this, I knew that I was in decent physical shape and well-rested, but definitely not in top technical shape. So, the plan was to focus on navigation and let the running take care of itself. Crazy downpour right out of the start, got a bit scared by the first leg, but made through the first few controls with just some little hesitations. Will C caught up and went past around #6, though I didn't realize he had started earlier. He was moving fast but not very accurately. I got back ahead for 8-10 before he powered away on the next few longer uphill legs. I wandered a little going into 13, and then missed 14, both sides of the spectator leg. after that I was smooth again for the last loop, but still being somewhat careful. felt good on the last uphill parts. I guess it was a good race, and certainly the 2nd place result was way better than expected...obviously due in part to others' misfortune out there. Still, I'll take it. the girlies liked the flowers.

routegadget

Running warm up/down 10:09 intensity: (35 @1) + (9:34 @2) 0.83 mi (12:14 / mi) +24m 11:13 / mi
ahr:143 max:154 shoes: Inov-8 oroc 340

cooldown with boris and mikkel.

Stretching 8:00 [0]

Wednesday Oct 17, 2012 #

4 PM

Running 15:49 intensity: (1:53 @1) + (12:43 @2) + (1:13 @3) 1.87 mi (8:27 / mi) +27m 8:05 / mi
ahr:144 max:167 slept:7.5 shoes: Nimbus 13 blue

Tuesday Oct 16, 2012 #

12 PM

Strength (core) 7:56 [1]
ahr:94 max:115 slept:6.7

Running 34:34 intensity: (2:33 @1) + (28:36 @2) + (3:25 @3) 4.32 mi (8:00 / mi) +33m 7:49 / mi
ahr:147 max:165 shoes: Nimbus 13 blue

Stretching 10:00 [0]

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