Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 8, 2023:

activity	#	time	miles		km		+m	load
Fake skiing	2	2:15:16	18.65	(8.3/h)	30.01	(13.3/h)	84	22.9
Running	4	1:59:22	12.9	(9:15)	20.76	(5:45)	145	24.5
Strength	4	1:51:27						11.6
Orienteering	1	1:05:39	5.22	(12:35)	8.4	(7:49)	291	21.2
Stretching	7	1:00:00
Elliptical	1	12:00						1.9
Total	7	8:23:44	36.77		59.18		520	82.2
[1-5]	7	7:23:44

2:29

0:00

» now

Sunday May 7, 2023 #

Event: QOC Swanson Road

10 AM

Orienteering 1:05:39 8.4 km (7:49 / km) +291m 6:40 / km
ahr:142 max:158 shoes: Icebug Spirit 8

Red, since Samantha was only doing 3k. Forest was nicer than I remembered, but plenty of spider webs. Mostly felt good and had good flow. We probably don't need to hide the controls quite so much though.

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 3:00 [0]

Red - Splits

Saturday May 6, 2023 #

7 AM

Fake skiing 1:16:59 8.54 mi (6.7 mph) +16m
ahr:109 max:124 shoes: fake classic skis

Relaxed session trying to fix my lopsided diagonal technique...basically not getting full weight transfer to the right foot. Some drills and a slower tempo seemed to help.

Stretching 3:00 [0]

1 PM

Running 10:48 [1] 1.0 mi (10:48 / mi)
ahr:107 max:115 shoes: Nimbus 23

Strength 46:23
ahr:100 max:137

Gym with Samantha, who was still enthusiastic after spending most of the week with major DOMS from her new arm routine.

Stretching 12:00 [0]

Friday May 5, 2023 #

11 AM

Strength 7:58 [1]
ahr:62 max:94

Running 52:52 5.81 mi (9:06 / mi) +84m 8:42 / mi
ahr:128 max:143 shoes: Nimbus 23

Stretching 15:00 [0]

Thursday May 4, 2023 #

12 PM

Fake skiing 58:17 10.11 mi (10.4 mph) +68m
ahr:132 max:156 shoes: fake skate skis

Recently realized that Beach Drive is closed weekdays also, the only problem is that without cars the twigs and junk in the road just stay there. Middle section was a bit better, some traffic allowed to the picnic areas.

Stretching 2:00 [0]

Wednesday May 3, 2023 #

1 PM

Strength 4:55 [1]
ahr:64 max:86

Running 44:44 5.09 mi (8:47 / mi) +61m 8:29 / mi
ahr:132 max:149 shoes: Nimbus 23

I was a little underdressed for the mid-40s wind chill, and then it started sleeting. 20” of snow for Canaan Valley the last three days.

Elliptical 12:00
ahr:119 max:153

Stretching 7:00 [0]

Tuesday May 2, 2023 #

4 PM

Running 10:58 1.0 mi (10:58 / mi)
ahr:128 max:142 shoes: Nimbus 23

Strength 52:11
ahr:96 max:126

Stretching 18:00 [0]

gym with munchkins

« Earlier | Later »