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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 9 days ending Jun 13, 2010:

activity # timemileskm+mload
  Running8 5:33:09 39.84(8:22) 64.11(5:12) 32192.9
  Stretching9 1:45:00
  Bike1 1:30:38 16.53(10.9/h) 26.6(17.6/h) 11712.2
  Orienteering1 1:01:53 6.75(9:10) 10.86(5:42) 19519 /21c90%42.1
  Total11 9:50:40 63.12 101.58 63319 /21c90%147.2
  [1-5]9 8:05:38
averages - sleep:6.8 rhr:48

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Sunday Jun 13, 2010 #

9 AM

Running 1:22:52 intensity: (6:12 @1) + (1:09:56 @2) + (6:44 @3) 8.93 mi (9:17 / mi) +148m 8:50 / mi
ahr:146 max:185 slept:8.0 shoes: Nimbus 11Y

Stretching 10:00 [0]

Saturday Jun 12, 2010 #

2 PM

Bike 1:30:38 intensity: (1:00:20 @1) + (30:00 @2) + (18 @3) 16.53 mi (10.9 mph) +117m
ahr:123 max:157 slept:7.5

down to Georgetown and back with the monkeys in the trailer, and Alex. hot, upper 80s, we stopped at the boathouse for ice cream, and the playground on the way back, which kept everyone mostly happy. The road bike still had both tires blown out and I had only one new tube, so I reluctantly moved the trailer hitch to the MTB, which I'd been trying to keep free of junk like that. but in the end it was good, since that bike fits me better and it was nice to have the extra gears.
7 PM

Stretching 15:00 [0]

Friday Jun 11, 2010 #

1 PM

Running 34:08 [2] 4.11 mi (8:18 / mi) +20m 8:11 / mi
ahr:149 max:177 slept:7.5 shoes: Nimbus 11Y

Stretching 12:00 [0]

Thursday Jun 10, 2010 #

12 PM

Running 49:06 intensity: (2:45 @1) + (42:55 @2) + (3:26 @3) 5.79 mi (8:29 / mi) +51m 8:16 / mi
ahr:147 max:160 slept:7.5 shoes: Nimbus 11Y

Stretching 15:00 [0]

Wednesday Jun 9, 2010 #

12 PM

Running 12:19 intensity: (6:36 @1) + (5:43 @2) 1.33 mi (9:16 / mi)
ahr:129 max:146 slept:6.0 shoes: Nimbus 11Y

Running intervals 32:53 intensity: (35 @1) + (12:37 @2) + (3:41 @3) + (16:00 @5) 4.49 mi (7:19 / mi) +48m 7:05 / mi
ahr:159 max:177 shoes: Nimbus 11Y

tired, raining, did these the easy way (more downhill). 4x ~4/4

Running 11:33 intensity: (36 @1) + (10:57 @2) 1.27 mi (9:05 / mi) +12m 8:50 / mi
ahr:146 max:155 shoes: Nimbus 11Y

Stretching 10:00 [0]

Tuesday Jun 8, 2010 #

1 PM

Running 33:12 intensity: (2:43 @1) + (27:11 @2) + (3:18 @3) 4.0 mi (8:18 / mi) +21m 8:10 / mi
ahr:147 max:159 slept:6.5 shoes: Nimbus 11Y

felt strangely good during the run today. maybe the nice weather helped.

Stretching 9:00 [0]

Monday Jun 7, 2010 #

12 PM

Running 34:44 intensity: (3:45 @1) + (30:59 @2) 4.04 mi (8:36 / mi) +21m 8:28 / mi
ahr:143 max:154 rhr:48 slept:5.5 shoes: Nimbus 11Y

headache and sore throat today. felt briefly better after running.

Stretching 12:00 [0]

Sunday Jun 6, 2010 #

Event: QOC: Jug Bay
 
Event: US Team Official 5K time trial (the first of two trials in 2010)
 
11 AM

Running warm up/down 3:21 intensity: (32 @1) + (2:49 @2) 0.34 mi (9:49 / mi)
ahr:135 max:146 shoes: VJ Falcon spikes 2009

Orienteering race 1:01:53 intensity: (30 @1) + (53 @2) + (57 @3) + (43:08 @4) + (16:25 @5) *** 10.86 km (5:42 / km) +195m 5:14 / km
ahr:176 max:184 spiked:19/21c shoes: VJ Falcon spikes 2009

beer chase. hot as usual, but with a nice wind at the start area. started off well but dropped behind fast eddie after leading most of the first loop and then also behind jon after the second. a solid run, lost the most time leaving a control the wrong way towards the end. bigger cups this year, 10oz apparently. fun, despite the suffering.
6 PM

Stretching 12:00 [0]


Long - Splits

Saturday Jun 5, 2010 #

6 AM

Running warm up/down 16:35 intensity: (2:06 @1) + (12:40 @2) + (1:49 @3) 1.94 mi (8:33 / mi)
ahr:135 max:160 slept:5.5 shoes: Nimbus 11Y

the original plan was for me to go around 8am, to let Alex sleep a bit, but it turned out we were both awake much earlier, and the kids were not. so, I made it out the door around 6:30 after some coffee, a bananna, and a jet blackberry gu (2x caffeine). drove to the track and did a few laps dodging old ladies in lane 1. it was already pretty warm but not terrible, maybe 73F, track was still mostly in the shade. played with the garmin auto-lap-by-position, which seemed to work well enough (you take one lap and it takes the rest when you go by again). was about to disable it for the 5k but then left it on just for amusement.

Running race 17:31 [5] 5.0 km (3:30 / km)
ahr:173 max:181 shoes: Nimbus 11Y

Lane 1 ladies went home just in time. was aiming to run 82.5s, but that turned into 83+ pretty quickly. felt fine for the first mile, started fading on the second, and suffered on the third. I remember thinking I should fight harder on the third. the heat wasn't terrible, certainly better than it would have been later, but still sapped my motivation. it was also humid. wore my regular training shoes, which probably slowed me down a little, but on the bright side will hopefully minimize the kind of soreness/tightness/brokenness I had after the 3k in my now-retired track shoes.

the auto-laps (all but 1 and 13) were slightly late and somehow rounded to the nearest second, though they appear closer to the right position on the map than the manual laps, which may just be coincidence. in any case that makes my last lap look slightly faster and the second look slightly slower than they actually were. I did the 200 first which I think is the convention.

some other notable splits I remember:
1600m 5:30
3000m 10:23
3200m 11:06
C • only an orienteer 1

Running warm up/down 4:55 intensity: (2 @0) + (14 @1) + (4:39 @2) 0.5 mi (9:56 / mi)
ahr:146 max:154 shoes: Nimbus 11Y

Stretching 10:00 [0]

Note

out of the shower and getting more breakfast, still no kids awake. I could get used to that...

5K - Splits

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