Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 11, 2016:

activity	#	time	miles		km		+m				load
Elliptical	4	2:55:05									20.9
Stretching	6	1:30:00
Orienteering	1	1:19:05	7.32	(10:48)	11.79	(6:43)	380	19 /	21c	90%	39.5
Running	2	1:01:30	5.98	(10:17)	9.62	(6:23)	58				9.6
Strength	2	33:59									3.4
Total	6	7:19:39	13.3		21.41		438	19 /	21c	90%	73.4
[1-5]	6	5:49:39

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Monday Apr 11, 2016 #

12 PM

Elliptical 1:05:02
ahr:117 max:149 shoes: Nimbus 16 red

Stretching 10:00 [0]

Sunday Apr 10, 2016 #

Event: QOC Clopper Lake

12 PM

Orienteering 1:19:05 *** 11.79 km (6:43 / km) +380m 5:47 / km
ahr:165 max:177 spiked:19/21c shoes: Inov-8 oroc 340

Blue course, against my better judgement (I wanted to have the map for re-runs). Stretched out first, started slow, and then tried to run in a way that would be nice to my back...not fast and not over-striding. Felt a little funny and gave up time on the trails, but my back did not seem to be irritated afterwards. Caught up to Jon C. mid-way through, but it was tough to pass and get away without going fast...finally managed a small gap by the end.

Nice course and expanded map by Nadim. Will definitely re-run, though some areas might be very thick later in the spring.

Stretching 10:00 [0]

Blue - Splits