Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 6, 2016:

activity	#	time	miles		km		+m				load
Orienteering	3	3:36:09	17.41	(12:25)	28.02	(7:43)	1137	57 /	67c	85%	91.5
Stretching	9	2:07:00
Elliptical	2	1:25:00									10.9
Running	3	1:08:20	6.92	(9:52)	11.14	(6:08)	106				13.8
Total	9	8:16:29	24.33		39.16		1243	57 /	67c	85%	116.1
[1-5]	6	6:09:29

2:34

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» now

Monday Jun 6, 2016 #

12 PM

Stretching 10:00 [0]

Elliptical 20:00 [1]
ahr:107 shoes: Nimbus 16 red

Stretching 15:00 [0]

Sunday Jun 5, 2016 #

9 AM

Running warm up/down 15:48 *** 1.3 mi (12:10 / mi) +51m 10:51 / mi
ahr:149 max:176 shoes: Inov-8 oroc 340

Orienteering race 48:34 **** 5.97 km (8:08 / km) +334m 6:21 / km
ahr:162 max:174 spiked:15/18c shoes: Inov-8 oroc 340

TT Middle. Another fun day, really nice interesting fast terrain. Missed the first one like a dummy, I should have left the trail right at the start triangle instead of running a bit past it. Minor miss at 14, felt unsure about 17. My back was fine, though I felt like I needed to hold back a little on the downhills. Also stepped in a hole and hyper-extended my right knee at some point. Blisters from yesterday didn't bother me. Tired on the long series of uphills towards the end.

Generally satisfied with the results for all 3 days. Not in great shape right now, and not expecting to make the team, but it felt like I was mostly keeping up, which is good for confidence heading into the Jukola first leg.

Stretching 10:00 [0]

Middle Blue - Splits

Saturday Jun 4, 2016 #

7 AM

Stretching 10:00 [0]

10 AM

Orienteering warm up/down 10:22 0.68 mi (15:08 / mi) +28m 13:26 / mi
ahr:139 max:161 spiked:1/2c shoes: Inov-8 oroc 340

Orienteering race 2:04:17 **** 15.25 km (8:09 / km) +720m 6:36 / km
ahr:162 max:172 spiked:19/23c shoes: Inov-8 oroc 340

TT Long is long. This was fun, and I felt mostly fine running. Some small mistakes on 1, 15, 16, 18. At various points ran into Balter, Ross, Eric, and Will. Tired by the end, and it felt like I had a big blister under my left heel (turns out to have been a pretty small one). It was pretty warm but I think I handled that well enough. A really nice area, never quite got used to 1:15 scale. Again I was pretty happy with the result.

Stretching 10:00 [0]

Long Blue - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials

11 AM

Stretching 12:00 [0]

4 PM

Orienteering warm up/down 15:56 ** 1.17 mi (13:37 / mi) +17m 13:02 / mi
ahr:139 spiked:3/3c shoes: Nimbus 16 red

on the warmup map.

Orienteering race 17:00 **** 3.82 km (4:27 / km) +38m 4:15 / km
ahr:171 max:180 spiked:19/21c shoes: Nimbus 16 red

TT sprint. I was nervous about running too fast here and aggravating my back for the whole weekend. So I held back on the speed and tried to keep my core stable. The result was better than expected, I navigated well and dodged flower beds without feeling rushed, but it also seems from the GPS like I wasn't going all that slowly. in the last third, Will E caught up from a minute back, but then I kind of kept up with him. In the end, I wasn't tired and felt like I could have run a lot faster. Generally satisfied with the result though.

Running warm up/down 6:28 0.53 mi (12:17 / mi) +8m 11:44 / mi
ahr:133 max:142 shoes: Nimbus 16 red

Stretching 15:00 [0]

before and after. focused on hip flexors.

Sprint Blue - Splits

Thursday Jun 2, 2016 #

10 PM

Stretching 10:00 [0]

back is not feeling awesome.

Wednesday Jun 1, 2016 #

1 PM

Running 46:04 5.1 mi (9:02 / mi) +47m 8:47 / mi
ahr:140 max:152 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday May 31, 2016 #

1 PM

Elliptical 1:05:00
ahr:114 max:129 shoes: Nimbus 16 red

Stretching 15:00 [0]

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