Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 21, 2013:

activity # timemileskm+mload
  Orienteering2 2:41:47 12.84(12:36) 20.67(7:50) 45334 /42c80%69.5
  Running3 1:41:05 10.5(9:38) 16.89(5:59) 5828.8
  Stretching4 39:00
  Bike1 25:002.5
  Strength1 7:550.8
  Total4 5:34:47 23.34 37.56 51134 /42c80%101.5
  [1-5]4 4:55:47
averages - sleep:7.3 weight:164.5lbs

«»
1:57
0:00
» now
TuWeThFrSaSuMo

Monday Oct 21, 2013 #

Note
(sick)

Seems like I caught some germs in NH. Headache and sniffles.

Sunday Oct 20, 2013 #

9 AM

Running warm up/down 11:41 [1] 1.14 mi (10:15 / mi) +34m 9:23 / mi
ahr:166 max:203 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

Orienteering race 1:20:19 intensity: (1:13 @1) + (8:56 @2) + (49:00 @3) + (21:10 @4) ***** 10.64 km (7:33 / km) +221m 6:50 / km
ahr:161 max:177 spiked:18/21c shoes: Inov-8 oroc 340

Classic champs day 2. This time we headed off almost directly into the yellow stuff, which was trickier this direction because of the branching. After maybe a suboptimal route around to 1, a huge mistake on 2. I think I was a little overconfident based on familiarity from yesterday, and made a little parallel error that took a while to acknowledge and recover from. It felt like an eternity of lost time, there were moments when I was just standing, looking around, and I remember thinking, wow this is something I haven't done recently. Tried to relocate based on contours and evergreens, but I wasn't looking far enough from where I was. In the end I looped back and used a small stream/yellow junction. I had guessed around 10 mins total, though turned out to be more like 7.

So that sucked to open that way, but maybe the scare was good because I was cautious and hesitant but pretty much clean the rest of the way around. At the same time, it seemed like I did a good job forgetting about the big mistake and focusing on the rest of the course.

Ended up 5th overall US, somewhat better than expected given my shape. Really tough terrain, and a great job all around by the UNO folks. I would love to come back. I would be training here if I lived closer. It does look like there is quite a bit more park to the southwest, I hope it is more of the awesome stuff, and that we can use it in the future!

Running warm up/down 12:08 intensity: (6:44 @1) + (5:24 @2) 1.21 mi (10:02 / mi) +10m 9:47 / mi
ahr:130 max:141 shoes: Inov-8 oroc 340

Saturday Oct 19, 2013 #

11 AM

Running warm up/down 16:11 intensity: (51 @1) + (15:20 @2) 1.45 mi (11:11 / mi) +12m 10:54 / mi
ahr:156 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

Orienteering race 1:21:28 intensity: (4:07 @2) + (24:09 @3) + (52:39 @4) + (33 @5) ***** 10.03 km (8:07 / km) +232m 7:17 / km
ahr:166 max:187 spiked:16/21c shoes: Inov-8 oroc 340

Classic champs day 1. started off pretty smoothly, I was slightly familiar with this area from the Bear Brook event two years ago. Then a big mistake when I slipped past 6 without seeing it. Thought I had a good attack off some boulders but I guess I could have misidentified those. Some smooth running and then another small mistake at 9 after some confusion about what was open vs not. The south end of the course was in a very tricky area, lots of rocks, low visibility, and relatively low/subtle contours. Was confused coming into 11, but stumbled into it without losing time, navigated well to 12, then was quite confused going to 13. bounced off the creek, still uncertain, and then saw Ed who I correctly assumed was leaving the control, and relocated. Cautious for the next one, then faster again into the open yellow network, which was at times hard to follow. A little more lost on 20 when I overshot without seeing it.

Not really tired afterwards, definitely more technical than physical course. Feet also felt fine, always a bonus. Lots of mistake time, which I was not happy about. Finished feeling like it was a terrible run, but after looking at the results I felt a little better, everybody had mistakes and I was only a few minutes behind.

Running warm up/down 9:41 intensity: (5:49 @1) + (3:52 @2) 0.95 mi (10:11 / mi) +2m 10:07 / mi
ahr:132 max:140 shoes: Inov-8 oroc 340

Wednesday Oct 16, 2013 #

11 AM

Bike 25:00 [1]
ahr:108 max:116 slept:7.0

Stretching 10:00 [0]

Tuesday Oct 15, 2013 #

3 PM

Strength 7:55 [1]
ahr:91 max:104 slept:7.5 weight:164.5lbs

Running intervals (treadmill) 51:24 intensity: (13:50 @1) + (21:00 @2) + (16:34 @5) 5.75 mi (8:56 / mi)
ahr:147 max:175 shoes: Nimbus 12 white

Stretching 9:00 [0]

« Earlier | Later »