Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 9, 2019:

activity	#	time	miles		km		+m				load
Strength	7	2:50:16									17.1
Elliptical	4	2:47:04									22.4
Orienteering	1	1:21:19	4.85	(16:46)	7.81	(10:25)	104	10 /	10c	100%	12.6
Running	2	48:32	5.0	(9:42)	8.05	(6:02)	64				11.9
Stretching	5	46:00
Cross training	3	36:00	6.1		9.82						3.6
Total	8	9:09:11	15.95		25.67		167	10 /	10c	100%	67.6
[1-5]	8	8:23:11

1:54

0:00

» now

Monday Dec 9, 2019 #

12 PM

Strength 23:40
ahr:82 max:134

Elliptical 45:02
ahr:120 max:137

Stretching 12:00 [0]

Sunday Dec 8, 2019 #

Event: QOC Mason Neck

10 AM

Running 9:33 0.87 mi (10:59 / mi) +7m 10:44 / mi
ahr:128 max:146 shoes: Icebug Spirit 7 OLX

Warmup with the junior training crew, Alex M, Dominik, and Samantha. Left foot felt ok in the o-shoes

Orienteering 37:48 *** 2.88 km (13:07 / km) +40m 12:16 / km
ahr:110 max:136 shoes: Icebug Spirit 7 OLX

Doing the line-o training behind Samantha and Dominik, they did really well. Doubled back at one point to see if I could find Dominik's lost compass, without success.

Orienteering 43:31 *** 4.93 km (8:50 / km) +63m 8:18 / km
ahr:133 max:152 spiked:10/10c shoes: Icebug Spirit 7 OLX

Followed Samantha on the orange course, not sure if my foot would be ready for something longer. As it was the pavement sections bothered it a little. She did a great job, definitely getting more comfortable heading straight through the forest without stopping all the time. She said the junior training sessions are already helping her get better at reading the terrain. Bonus points for being just under 10 mins/km.

Unfortunately she arrived at #4 without her SI-card, her gloves making it hard to notice that she had lost it somewhere. I figured there was little chance we would find it in the leaves, so we just continued on without it rather than interrupt her flow. That was my original SI-5, at least 15 years old and overdue for replacement.

C • SI-5 1

2 PM

Strength 14:03 [1]
ahr:92 max:119

Cross training 10:00 [1]