Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Oct 19, 2012:

activity	#	time	miles		km		+m	load
Roller skiing	2	2:30:46	20.71	(7:17)	33.33	(4:31)	233	452.3
Road Running	2	1:17:14	6.39	(12:05)	10.28	(7:31)	145	207.8
O - competition	1	59:02	2.86	(20:38)	4.6	(12:49)	99	236.1
Trail Running	1	7:44	0.5	(15:28)	0.81	(9:36)	15	15.5
Total	5	4:54:46	30.46	(9:41)	49.02	(6:01)	492	911.7

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Friday Oct 19, 2012 #

12 PM

Trail Running warm up/down 7:44 [2] 0.5 mi (15:28 / mi) +15m 14:09 / mi
ahr:103 max:149

O - competition race (NA Champs Del Water Gap) 59:02 [4] 4.6 km (12:49 / km) +99m 11:35 / km
ahr:137 max:159

Green Z Middle. Not bad, but slow until half way when it started to rain. Glasses fogged and dripped and really made it hard to read map. Lost track of detail to 14 and wasted some time there. Then across the open flats at the finish and couldn't follow the detail around 15. Big time loss until I relocated off 18 and ran back.

Middle - GreenZ - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships

Wednesday Oct 17, 2012 #

6 AM

Road Running (Colchester) 26:38 [2] 1.71 mi (15:34 / mi) +9m 15:19 / mi
ahr:167 max:232

Daybreak jog around commercial area. Discovered Costco keeps their lights on all night long, so parking lot would be a good roller skiing midnight venue.

C • why? 2

Tuesday Oct 16, 2012 #

5 PM

Roller skiing (Ethan Allen bikeway) 1:26:06 [3] 11.17 mi (7:42 / mi) +110m 7:29 / mi
ahr:73 max:125

Windy late afternoon, but the roads had dried out, so roller skiing was the workout. Most on bike path, but onto streets at either end. Felt relaxed and balanced.

Monday Oct 15, 2012 #

Note

Logger started cutting big time on the xc trails today: bigCaseymunching

C • Logger 1

2 PM

Roller skiing (Grafton Ponds) 1:04:40 [3] 9.54 mi (6:47 / mi) +123m 6:31 / mi
ahr:141 max:165

V2alt and V2 out. Then it started to rain, so it was double pole all the way back.
Out 38.07 with a head wind, back 26.31
Bought a season pass at Grafton as backup with their snow making. For $79, how can you miss?

Saturday Oct 13, 2012 #

9 AM

Road Running warm up/down 15:57 [2] 1.08 mi (14:46 / mi) +33m 13:29 / mi
ahr:137 max:160

Road Running race (Newport NH 5K) 26:39 [4] 3.1 mi (8:36 / mi) +102m 7:48 / mi
ahr:160 max:183

Pretty much the same course as last year, but a little longer and seems to actually be 5K. Short hill at start, and then a 1/2 mile climb on a trail up rough ground. Final mile all down hill.

Nice crisp morning; 18F overnight. L hip started hurting after about a mile and never settled in. Not sure what it is, but hard to stand just on that leg now, fairly sore.

Road Running warm up/down 8:00 [2] 0.5 mi (16:00 / mi) +1m 15:54 / mi
ahr:83 max:153

Tried to do some cool off, but couldn't really run.

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