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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 5, 2015:

activity # timemileskm+mload
  Elliptical3 2:55:0123.9
  Running5 2:08:39 14.34(8:58) 23.08(5:34) 3332.4
  Orienteering1 1:53:22 6.16(18:24) 9.92(11:26) 11028 /28c100%14.2
  Bike1 1:12:06 9.48(7.9/h) 15.26(12.7/h) 1034.2
  Stretching7 1:02:00
  Strength2 39:193.9
  Total8 9:50:27 29.98 48.25 24628 /28c100%78.6
  [1-5]7 7:43:27
averages - sleep:6.4

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MoTuWeThFrSaSu

Sunday Apr 5, 2015 #

10 AM

Note

Morning hike with the ladies, the shortest Sugarloaf loop. We will need to go farther next time, only the dog was whining.
1 PM

Bike 1:12:06 intensity: (30:00 @0) + (42:06 @1) 9.48 mi (7.9 mph) +103m
ahr:69 max:99

with Samantha to return her library book and then down the CCT. Not counting most of the way down, since I was just riding the brakes the whole time. more pedaling on the way back up. nice day. I have learned to overdress for these rides, but it was hot once the sun came out.
10 PM

Stretching (roller) 5:00 [0]

Saturday Apr 4, 2015 #

Event: QOC Manassas
 
11 AM

Orienteering 49:37 intensity: (20:00 @0) + (28:23 @1) + (1:14 @2) ** 2.99 km (16:35 / km) +29m 15:49 / km
ahr:89 max:149 spiked:9/9c shoes: Nimbus 15 yellow

Yellow course with Samantha. It was a relatively easy one because of the fields, but that was fine for us. Very windy. This was a group effort, but I made her do most of the work, and just interjected wisdom periodically.

Orienteering 34:48 intensity: (15:00 @0) + (19:48 @1) * 2.14 km (16:18 / km) +34m 15:05 / km
ahr:89 max:120 spiked:7/7c shoes: Nimbus 15 yellow

White course following Samantha. I made her do all the work this time, except that I stopped her from going to #7 first. It also helped that we had already been to some of the controls on yellow. photos - thanks to Valerie for loaning headband, hair was a bit out of control.

Orienteering 28:57 intensity: (30 @1) + (12:01 @2) + (10:30 @3) + (5:56 @4) *** 4.79 km (6:03 / km) +47m 5:46 / km
ahr:158 max:182 spiked:12/12c shoes: Nimbus 15 yellow

I was going to run brown by myself, but they were out of pre-printed maps. I started to copy the course onto a blue map, and then I figured it would be more fun to add a bunch of blue controls, so I just made my own course. Also, I had forgotten my real orienteering shoes at home. I had already planned to try running without the ankle brace, which was at home with the shoes. Found some controls without hurting myself.

Stretching 7:00 [0]

Friday Apr 3, 2015 #

12 PM

Elliptical 1:00:00 intensity: (52:15 @1) + (7:45 @2)
ahr:113 max:131 slept:5.5 shoes: Nimbus 15 yellow

Running 10:04 intensity: (2:06 @1) + (7:58 @2) 1.0 mi (10:04 / mi)
ahr:127 max:138 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Thursday Apr 2, 2015 #

11 AM

Strength 19:16 [1]
ahr:89 max:114 slept:7.0

Running intervals 57:48 intensity: (6:11 @1) + (40:44 @2) + (10:53 @5) 6.52 mi (8:52 / mi)
ahr:146 max:175 shoes: Nimbus 15 yellow

4x 0.5mi at 11mph. not feeling energetic enough to attempt 1200s, but these weren't too bad.

Stretching 10:00 [0]

Wednesday Apr 1, 2015 #

12 PM

Elliptical 1:00:00 intensity: (36:06 @1) + (23:54 @2)
ahr:125 slept:8.0 shoes: Nimbus 15 yellow

Running warm up/down 10:11 intensity: (3:20 @1) + (6:51 @2) 1.0 mi (10:11 / mi)
ahr:125 max:136

Stretching 9:00 [0]

Tuesday Mar 31, 2015 #

Note

Some cave pictures from the weekend.
1 PM

Strength 20:03 [1]
ahr:84 max:107

Running 42:17 [2] 5.07 mi (8:20 / mi) +33m 8:10 / mi
ahr:153 shoes: Nimbus 15 yellow

spring allergies are coming.

Stretching 11:00 [0]

Monday Mar 30, 2015 #

Note

Just noticed that the WOC program has changed since bulletin 2, Sprint Q is moved up two days, to Friday. Cool to be done after the first day. Less cool to have to get our 4 arriving-Thursday tickets changed.
1 PM

Elliptical 55:01 intensity: (23:05 @1) + (31:56 @2)
ahr:122 slept:5.0 shoes: Nimbus 15 yellow

Running warm up/down 8:19 intensity: (3:20 @1) + (4:59 @2) 0.75 mi (11:05 / mi)
ahr:126 max:144 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

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