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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Oct 19, 2019:

activity # timemileskm+mload
  O - competition2 10:16:24 18.61(33:07) 29.95(20:35) 1691941.3
  Strength1 40:001c120.0
  Road Running1 35:47 3.01(11:53) 4.84(7:23) 20107.3
  Trail Running1 9:25 0.36(26:10) 0.58(16:16) 3818.8
  Total4 11:41:36 21.98 35.37 2271c2187.5

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Saturday Oct 19, 2019 #

9 AM

Trail Running warm up/down 9:25 [2] 0.36 mi (26:10 / mi) +38m 19:42 / mi
ahr:116 max:142

O - competition race (Gunstock) 1:01:24 [4] 4.2 km (14:37 / km) +169m 12:10 / km
ahr:140 max:160

Masters Nationals
Series of mistakes: went R on 1 and had to cross extra forest, attacked 5 from R and above and added distance. Then went across to 6 too low and over corrected and had to drop back down. Likely 10 min total.

GPS track cut short by several minutes and a half km.

Thursday Oct 17, 2019 #

3 PM

Strength (Rec Center) 40:00 [3]
1c

Some stretching, then ski erg 500m, elliptical 10 min
Pull ups 10, lat pull downs 7 @ 140#, wgt stack pulls 10 @ 40# each
Bosu ball
Step ups 18" x 20

Then stretching and water running in the therapy pool for 15 min (not logged)

Tuesday Oct 15, 2019 #

10 AM

Road Running 35:47 [3] 3.01 mi (11:53 / mi) +20m 11:39 / mi
ahr:158 max:175

Run with Molly. Several quick pauses for sniffs. It took a mile or so and then my legs felt tired from the weekend.

[Stockville] Ran the good sections of trail Sat and more Sunday. Used a light AR pack 1-1/2#, summer bag same wgt plus a minipad 1/2#, about a pound of clothes and the same for reqd raingear, maybe 2# for day and half of food, heavy duty headlamp 2# and 4# water and 1/2# for filter. All told about 14#; less on Sunday as the food was gone and carried less water. Easy to run with 10#, the extra on day one was noticeable. Next summer will be hiking multiple days on the LT and will target 20# total vs 34# this year.

Sunday Oct 13, 2019 #

O - competition (Stockville 2) 9:15:00 [3] 16.0 mi (34:41 / mi)

Short stay in camp and then off at the 5 AM start. Had just the right amount of gear: light summer down bag, micro stove and pot, one extra top layer, minimum food: mashed potato flakes, spam pack, granola, coffee and lunch stuff. All told 13#. Used neoprene socks for the first time this race, over medium wool socks. Kept stream and swamp water off feet; socks got wet from sweat, but dried overnight on my feet in the sleeping bag.

Watch dead so no track today. Calculated distance.

Skipped the first control Q because it was a km in the wrong direction, but got all the rest. Mostly better forest for bushwacking, less undergrowth. Trouble with EE which was at one of many stream junctions amongst many stream threads and buried in the bushes. Also lost time on the next, W, and got it by back shooting from a road bend. Towards the end had a mean thrash thru heavy laurel and briar up and over from CC to DD.

Might have had time to get Q, but didn't want to be short at the end of the day. In any case got 43 of 48 total controls and ended 2nd male team overall.

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