Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Feb 10, 2014:

	activity	#	time	miles		km		+m				load
	Bike	3	2:28:02									17.1
	Running	4	2:16:17	14.75	(9:14)	23.74	(5:44)	78				22.2
	Elliptical	3	1:30:01									11.4
	Stretching	8	1:11:00
	Orienteering	1	1:02:42	7.18	(8:44)	11.55	(5:26)	102	22 /	24c	91%	31.6
	Strength	2	40:36									4.1
	Running +kids	1	21:09	1.06	(19:57)	1.71	(12:24)	12				1.0
	Total	8	9:29:47	22.99		37.0		192	22 /	24c	91%	87.4
	[1-5]	8	8:07:38
averages - sleep:7.3

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» now

Monday Feb 10, 2014 #

8 PM

Strength 20:31 [1]
ahr:82 max:130

had to take it a little easy on the core due to the amount of mexican food contained within.

Bike 43:02 [1]
max:117

this was also a pretty weak effort, though it probably helped me loosen up somewhat.

Stretching 13:00 [0]

Sunday Feb 9, 2014 #

Event: QOC Manassas

11 AM

Running warm up/down 14:01 1.44 mi (9:44 / mi) +10m 9:32 / mi
shoes: Inov-8 oroc 340

Orienteering race 1:02:42 *** 11.55 km (5:26 / km) +102m 5:12 / km
ahr:165 max:177 spiked:22/24c shoes: Inov-8 oroc 340

Video. Still not feeling great, but figured I would be ok enough for a decent effort here. Instead of pushing hard I thought it might be better to try to work on some technique. I decided to focus on control-exiting and attack points. I think I mostly did a good job getting out of controls, though there were a few times when I was too busy climbing over junk to plan ahead. I generally seem to have a harder time of that in the winter, like my face is too cold to open my eyes and look at the map. Attack point training was less successful, the course wasn't that suited to it, though I probably could have made it work if I really tried.

Mostly a good run though. Came out too far right on 3. Meant to take the more leftish trail to 6. 15 seemed weird. Had brought a GU on the course but was done too quickly, so instead I put it through the laundry, which it seemed to survive.

Running warm up/down 24:42 2.43 mi (10:10 / mi) +39m 9:41 / mi
ahr:135 max:147 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Blue - Splits

Saturday Feb 8, 2014 #

12 PM

Bike 1:05:00
ahr:120 max:133 (sick)

Stretching 10:00 [0]

Friday Feb 7, 2014 #

12 PM

Elliptical 1:00:00
ahr:118 max:140 slept:6.5

Stretching 7:00 [0]

head cold feeling somewhat better today, though taking Aleve this morning makes it a little hard to judge how recovered I am.

5 PM

Running +kids 21:09 1.06 mi (19:57 / mi) +12m 19:16 / mi
ahr:123 shoes: Nimbus 15

Ran around the neighborhood park after walking over. Eliza really wanted the park rather than the track, and Samantha was eventually convinced. I ran/walked 8x 75/60s with Eliza while Samantha kind of just ran around. They were both kind of tired already from running around at aftercare. Tonight was also the debut of the munchkin-sized, munchkin-colored, FR10s. Samantha has already figured out how to get more satellites.

C • FR10s 3

Stretching 5:00 [0]