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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 19, 2015:

activity # timemileskm+mload
  Running5 2:41:43 17.11(9:27) 27.54(5:52) 5550.4
  Elliptical3 2:37:1821.8
  Orienteering1 1:40:15 9.23(10:52) 14.86(6:45) 54625c51.4
  Stretching5 47:00
  Strength2 39:054.0
  Bike1 25:202.5
  Total6 8:50:41 26.35 42.4 60125c130.2
  [1-5]6 8:03:40

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MoTuWeThFrSaSu

Sunday Apr 19, 2015 #

10 AM

Running warm up/down 7:34 intensity: (5:22 @1) + (1:55 @2) + (15 @3) + (2 @4) 0.4 mi (18:44 / mi) +24m 15:49 / mi
ahr:119 max:166 shoes: Inov-8 oroc 340

Orienteering race 1:40:15 intensity: (1 @0) + (17 @1) + (1:26 @2) + (28:07 @3) + (1:09:09 @4) + (1:15 @5) *** 14.86 km (6:45 / km) +546m 5:42 / km
ahr:167 25c shoes: Inov-8 oroc 340

The Billygoat. This was fun, and though it didn't end particularly well, it felt like it was mostly a good run with good navigation. I just need to work on my goat-fu. The first third seemed like a hard effort, just following a posse, taking the slower fork even though I liked left better. The middle third effort was a little lower, I led a bunch of controls but didn't push too hard as I was trying to decide (with low confidence) what to skip. Then it seemed like others were fading and I still felt pretty good, though plenty of suffering was had the climbs. For distance saved I didn't consider it seriously, but I knew as I was climbing into 22 that I should have skipped it on account of the climb/green, as the posse behind me did. didn't help that I climbed a bit extra and didn't see the control right away in the low-vis green. It wasn't easy to get out of there either. Skipping 24, I came into the last control at the tail end of my old pack. bummer. On the bright side, I ran without the ankle brace for the second week in a row, no problems. Some medium-size blisters. Props to Misha for his awesome 2nd place.

Running warm up/down 9:37 intensity: (7:17 @1) + (2:20 @2) 0.59 mi (16:25 / mi) +31m 14:06 / mi
ahr:117 max:139 shoes: Inov-8 oroc 340

Friday Apr 17, 2015 #

11 AM

Bike 25:20 [1]
ahr:92 max:111

Elliptical 37:18 intensity: (27:18 @1) + (10:00 @2)
ahr:114 max:124 shoes: Nimbus 16

Stretching 10:00 [0]

Thursday Apr 16, 2015 #

2 PM

Strength 19:24 intensity: (18:10 @1) + (1:14 @2)
ahr:93 max:137

Running intervals 48:29 intensity: (3:14 @1) + (34:23 @2) + (10:52 @5) 5.54 mi (8:45 / mi)
ahr:143 shoes: Nimbus 16

Stretching 5:00 [0]

Wednesday Apr 15, 2015 #

12 PM

Elliptical 1:00:00 intensity: (33:52 @1) + (26:08 @2)
ahr:120 max:138 shoes: Nimbus 16

Running 14:40 intensity: (58 @1) + (13:42 @2) 1.5 mi (9:47 / mi)
ahr:134 max:152 shoes: Nimbus 16

Stretching 11:00 [0]

Tuesday Apr 14, 2015 #

11 AM

Strength 19:41 [1]
ahr:78 max:123

Running intervals 1:06:52 intensity: (6:02 @1) + (44:28 @2) + (16:22 @5) 7.59 mi (8:49 / mi)
ahr:150 shoes: Nimbus 16

Stretching 10:00 [0]

Monday Apr 13, 2015 #

12 PM

Elliptical 1:00:00 intensity: (35:16 @1) + (24:44 @2)
ahr:120 max:133 shoes: Nimbus 16

Running 14:31 intensity: (1:38 @1) + (12:53 @2) 1.5 mi (9:41 / mi)
ahr:132 max:143 shoes: Nimbus 16

Stretching 11:00 [0]

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