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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 18, 2013:

activity # timemileskm+mload
  Orienteering2 2:27:23 13.62(10:49) 21.92(6:43) 71616 /18c88%82.4
  Elliptical3 2:00:0014.0
  Running3 1:25:26 8.49(10:04) 13.66(6:15) 5426.3
  Stretching6 57:003.6
  Strength2 36:123.6
  Running +kids1 34:00 1.6(21:15) 2.58(13:12) 121.0
  Bike1 30:003.0
  Total7 8:30:01 23.71 38.16 78216 /18c88%134.0
  [1-5]7 7:21:01
averages - sleep:8

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Monday Nov 18, 2013 #

11 AM

Bike 30:00 [1]
ahr:102 max:115

Elliptical 30:00 [1]
ahr:107 max:117

Stretching 10:00 [0]

Sunday Nov 17, 2013 #

10 AM

Running warm up/down 7:56 intensity: (5:42 @1) + (1:39 @2) + (35 @3) 0.65 mi (12:12 / mi) +9m 11:42 / mi
ahr:122 max:160 shoes: Inov-8 oroc 340

a bit of warming up in the parking lot, before handing off the munchkins to daddy-o and catching the bus.

Running warm up/down 6:30 intensity: (3:26 @1) + (2:34 @2) + (30 @3) 0.48 mi (13:33 / mi) +26m 11:36 / mi
ahr:132 max:158 shoes: Inov-8 oroc 340

more warmup after the bus at the start.

Stretching 5:00 [0]

Orienteering race 1:18:24 intensity: (28 @1) + (3:51 @2) + (22:00 @3) + (50:34 @4) + (1:31 @5) *** 11.44 km (6:51 / km) +396m 5:50 / km
ahr:166 max:192 spiked:16/18c shoes: Inov-8 oroc 340

Hay creek blue. another decent run, just one real mistake overrunning 12; I thought I could follow the rocky ground, and was not being careful about compass or pacing. not quite an error on 10, but I did get stuck in some rocky thick stuff on the way out of 9; it felt like it took forever to get out of there. tiring by the end. double socks today, would have been fine except for my raw heel spots from yesterday.

Saturday Nov 16, 2013 #

11 AM

Running 13:32 intensity: (2:30 @1) + (3:48 @2) + (2:32 @3) + (3:54 @4) + (48 @5) 1.18 mi (11:28 / mi) +17m 10:58 / mi
ahr:153 max:185 shoes: Inov-8 oroc 340

Orienteering 1:08:59 intensity: (7 @1) + (17 @2) + (1:11 @3) + (1:00:37 @4) + (6:47 @5) 10.48 km (6:35 / km) +320m 5:43 / km
ahr:173 max:179 shoes: Inov-8 oroc 340

French creek blue. I had followed the discussion about compass bearings, figuring that and careful contouring was the way to go. it seemed to mostly work. the biggest problems were when I forgot about that plan. on 5, I figured I would try to bounce off the trail, but it turned out to be pretty hard to see trails in some places unless there were people on them. smooth and straight most of the rest of the way around after that, a little high or maybe just slow on 17, then lost some time checking out the wrong control at 19 (better compass would have helped). stomach was somewhat unsettled at the beginning, and I also felt like I was moving too slowly. In the end I was relatively happy with the result, so maybe that wasn't a factor. Still experimenting with sock options, this time just a single layer of normal socks. fine for the bottoms of feet, but increasingly painful friction/blisters on the heels.

Running 8:13 intensity: (6:04 @1) + (2:09 @2) 0.64 mi (12:50 / mi) +2m 12:44 / mi
ahr:131 max:138 shoes: Inov-8 oroc 340

Stretching 12:00 [3]

Thursday Nov 14, 2013 #

12 PM

Strength 15:00 [1]
ahr:86 max:129

Elliptical 30:00 [1]
ahr:111 max:135

Stretching 8:00 [0]

6 PM

Running +kids 34:00 intensity: (24:00 @0) + (10:00 @1) 1.6 mi (21:15 / mi) +12m 20:46 / mi
ahr:97 max:158 shoes: Nimbus 12 white

with the girls to/at the neighborhood park after dark. This was our first time at night, and they had more fun than I expected. Their headlamps are pretty small, not sure if they were doing any good, but I had mine which was bright enough for all of us.. I have been moving them up slowly, the plan was 6x80s but they wanted to keep going. So we did one more at the end, and I just let them go until they started to seem tired, which was about 2 mins. longish walk home. good times

Wednesday Nov 13, 2013 #

12 PM

Running intervals (treadmill) 49:15 intensity: (8:27 @1) + (27:21 @2) + (1:09 @3) + (12:18 @5) 5.54 mi (8:53 / mi)
ahr:151 slept:8.0 shoes: Nimbus 12 white

3x 0.75mi, 0.25 jog. 10.6,10.7,10.8 mph. Was hesitant because of heel issues after last time, but with shoes a little looser, this turned out to be fine. Just 3 though.

Stretching 11:00 [0]

Tuesday Nov 12, 2013 #

2 PM

Strength 21:12 [1]
ahr:103

Elliptical 1:00:00 intensity: (40:00 @1) + (20:00 @2)
ahr:119 max:135

Stretching 11:00 [0]

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