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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 11, 2014:

activity # timemileskm+mload
  Elliptical1 1:05:0112.6
  Orienteering1 43:06 3.82(11:16) 6.15(7:00) 3619 /22c86%26.1
  Stretching4 36:00
  Running2 26:10 2.85(9:11) 4.59(5:42) 155.5
  Bike1 20:002.0
  Total4 3:10:17 6.67 10.74 5119 /22c86%46.2
  [1-5]3 2:34:17
averages - sleep:7.5

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Saturday Oct 11, 2014 #

Note

will have to wait until I get home to download hrm and merge gps logger track. but happy to report that ankle (+active ankle) seems to mostly work, better than I feared. running cautiously...not a bad thing in this tricky rocky terrain.
12 PM

Running warm up/down 16:26 intensity: (10 @1) + (13:36 @2) + (2:40 @3) 1.85 mi (8:53 / mi) +15m 8:40 / mi
ahr:145 max:180 slept:7.5 (injured) shoes: Inov-8 oroc 340

warmup along the road and a tiny bit in the forest on the warm-up map. first time actually running with the active ankle, it was less uncomfortable than I feared it would be, and it didn't seem to bother my heel either.

Orienteering race 43:06 intensity: (1:10 @2) + (2:40 @3) + (34:55 @4) + (4:21 @5) ***** 6.15 km (7:00 / km) +36m 6:48 / km
ahr:173 max:181 spiked:19/22c shoes: Inov-8 oroc 340

This went pretty well, I took it slow for my ankle, and had just a few smallish mistakes, in each case I basically arrived in the right spot but couldn't see the control. Otherwise I felt pretty good navigating. I mostly liked the terrain, though the map felt funny in a few places, maybe because of smallish contour features being generalized away. Only once towards the end did I step in a way that hurt my gimpy ankle, and it didn't feel worse after I was finished running...so definitely ok to try the long. Hardly an awesome result, but ok considering. I was glad that Boris didn't catch me from 4 minutes back, even if that would have helped.

Stretching 8:00 [0]

Wednesday Oct 8, 2014 #

10 PM

Stretching (roller) 10:00 [0]
(injured)

Sticking to my plan of doing nothing. That combined with Aleve means the ankle feels mostly ok. Though I am probably eating too much now.

Monday Oct 6, 2014 #

2 PM

Bike warm up/down 20:00 [1]
ahr:97 max:108 (injured)

Running 9:44 [2] 1.0 mi (9:44 / mi)
shoes: Nimbus 15 yellow

A test to check on my ankle, which has felt more stiff and achy than painful recently. The running felt ok during and afterwards, though it was less good the next day. I think I am just going to rest it completely until the weekend.

Stretching 8:00 [0]

Sunday Oct 5, 2014 #

4 PM

Elliptical intervals 1:05:01 intensity: (24:23 @1) + (20:05 @2) + (20:33 @3)
(injured)

Drove to work to use the elliptical machine. I don't really like doing intervals on the elliptical, it usually feels more awkward than productive. And I don't think my HR really got that high either.

Stretching 10:00 [0]

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