Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 13, 2015:

activity	#	time	miles		km		+m	load
Road Running	4	2:06:04	9.58	(13:10)	15.42	(8:11)	186	325.0
Cross Training	1	2:00:00						360.0
O - competition	1	1:10:47	4.32	(16:23)	6.95	(10:11)	152	283.1
Strength	1	35:00						105.0
Road Race	1	24:59	3.11	(8:02)	5.01	(5:00)	32	99.9
O-course Training	1	10:39	0.47	(22:40)	0.76	(14:05)	10	21.3
Total	7	6:27:29	17.48		28.13		379	1194.4

2:00

0:00

» now

Wednesday May 13, 2015 #

5 PM

O-course Training warm up/down 10:39 [2] 0.47 mi (22:40 / mi) +10m 21:20 / mi

O - competition (Cemetery Hill) 48:49 [4] 4.54 km (10:45 / km) +95m 9:44 / km

Fun training by Phil. Biggest task was to avoid taking short cut thru anything close to green -- lots of briars.

A few small bobbles -- shouldn't happen here as I've run before and should know where the map isn't quite true. Overshot 2 and had to double back. Not a smart route to 3, too much on windy little trail, messy to 6, but everyone had that. To 12 slow going thru skunk cabbage, too far L to 13 and had to relocate. So lots of time pissed away.

O - competition (Sprint) 21:58 [4] 2.41 km (9:06 / km) +57m 8:08 / km

Around the frisbee golf course. Okay except for 8 where I turned L at the main trail crossing and ran that for a bit -- oops!

Long Sprint - Splits

Disk Golf Sprint - Splits

Monday May 11, 2015 #

11 AM

Road Running intervals 1:06:00 5.36 mi (12:19 / mi) +47m 11:59 / mi
ahr:159

1/4's on the rail trail. Targeting 5K race pace 2.00/mi, but really aiming for 1.45-1.50. Started slow and got it around 2.02, then some effort dropped it to 1.58 and finally 1.52, 1.49.

Strength (Rec center) 35:00 [3]

Mostly legs: balance, curls, extensions, squeeze, hamstring big ball
Also wrist curls, incline crunches
Avoiding upper arm and shoulder stress -- see doc on Wed

Sunday May 10, 2015 #

Cross Training (Ditch digging) 2:00:00 [3]

Spent the day digging up the pipe from the upper to lower pond. Packed with muck and has to be purged in 100' sections. Joints are buried 1-4' and took some time and pilot holes to find the first one. All hand digging so I don't trash the pipe with heavy equipment.

Saturday May 9, 2015 #

7 AM

Road Running warm up/down 18:41 [2] 1.42 mi (13:10 / mi) +3m 13:05 / mi
ahr:186 max:224

HR bogus today.

8 AM

Road Race race (Grace Cottage 5K) 24:59 [4] 3.11 mi (8:02 / mi) +32m 7:47 / mi
ahr:213 max:224

Race in Townshend VT. Sweet course -- flat and very gradual up for the first half, then back the same way dropping down. Negative split 13/12. Place for a PR once the speed returns.

Felt good, just need to dial things up more.

9 AM

Road Running warm up/down 9:15 [1] 0.53 mi (17:27 / mi) +27m 15:03 / mi
ahr:127 max:168

Friday May 8, 2015 #

11 AM

Road Running hills (Cummings Rd) 32:08 [3] 2.27 mi (14:09 / mi) +110m 12:18 / mi
ahr:164 max:215

1/4 repeats on hill

5 PM

Note

Adjusted angle of solar panels to 24 degrees for the summer from their original fixed 44 degree position. Have been generating peak power about 10% less than when angle was optimum in April. Can do this 4 times a year for better performance, but it's not much better than twice annually. Will go to about 57 degrees in September.

C • Motor 4

« Earlier | Later »