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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 26:

activity # timemileskm+mload
  Hiking1 5:20:36 3.17(1:41:08) 5.1(1:02:50) 246579.7
  O-course Training3 4:40:03 7.4(37:51) 11.91(23:31) 468512.9
  Strength1 1:20:001c240.0
  Track workout1 42:14 3.47(12:10) 5.59(7:34) 21c119.3
  Road Running2 37:50 2.82(13:25) 4.54(8:20) 26147.4
  O - competition1 25:58 1.27(20:27) 2.04(12:42) 8561.5
  Total9 13:06:41 18.13 29.18 8272c1660.8

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Sunday May 26 #

9 AM

O-course Training (Storrs Pond) 1:16:17 intensity: (4:11 @1) + (57:23 @2) + (13:19 @3) + (1:24 @4) 2.19 mi (34:50 / mi) +189m 27:29 / mi
ahr:110 max:135

Course on a contour only map. To the top of all the little hills.
11 AM

Road Running warm up/down 5:28 intensity: (1:44 @1) + (2:37 @2) + (1:07 @3) 0.31 mi (17:38 / mi) +15m 15:17 / mi
ahr:106 max:128

Cool down.
3 PM

O - competition race 25:58 intensity: (1:30 @1) + (14:07 @2) + (9:37 @3) + (44 @4) 1.27 mi (20:27 / mi) +85m 16:57 / mi
ahr:97 max:133

Relay score-o. Four of us took turns two at a time to visit 34 controls.

Saturday May 25 #

10 AM

O-course Training 1:55:56 intensity: (58:06 @1) + (40:05 @2) + (15:23 @3) + (2:21 @4) + (1 @5) 2.73 mi (42:28 / mi) +143m 36:31 / mi
ahr:100 max:147

Training at burnt Mtn. Detailed terrain navigation.
3 PM

O-course Training 1:27:50 intensity: (30:02 @1) + (50:00 @2) + (6:45 @3) + (1:03 @4) 2.48 mi (35:25 / mi) +136m 30:16 / mi
ahr:102 max:143

Line-O around Burnt Mtn. Drift off at the start and missed the second control.

Friday May 24 #

6 AM

Track workout warm up/down 15:48 intensity: (3:40 @1) + (5:14 @2) + (4:18 @3) + (2:36 @4) 1.06 mi (14:54 / mi) +2m 14:49 / mi
ahr:112 max:136

Track workout 26:26 intensity: (1:29 @1) + (5:38 @2) + (8:47 @3) + (9:52 @4) + (40 @5) 2.41 mi (10:58 / mi)
ahr:127 max:176 1c

200 - 71, 67
600 - 4.05
800 - 5.34, 4.47
400 - 2.02, 3.07
cool down 400
10 AM

Hiking (AT corridor monitoring) 5:20:36 intensity: (1:45:53 @1) + (2:52:21 @2) + (40:19 @3) + (2:03 @4) 3.17 mi (1:41:08 / mi) +246m 1:21:27 / mi
ahr:101 max:138

Bushwacking the perimeter of the AT/LT corridor N of rte 4. Long climb thru forest looking for benchmarks every 500' plus repainting blazes along the way. Last part of the climb was steep on unstable surface. Then coming down was thru boulder cliffs and saplings, then nettles and finally some muck. Had one house along the road at the end that had extended their lawn into the National Forest. I document that and the Forest Service gets after them. A case across the highway I observed a couple years ago has gone to the lawyers for enforcement.

Beautiful day to be out. Temps just right and dry, but some biting black flies were out, too. Slow going as I had to balance detailed monument maps, brush, paint container, compass, phone with Azenza map, and notebook to record benchmark and witness tree conditions, all while bushwacking. Got it pretty well worked out so there's a place to quickly retrieve and stash all the items. Will go to higher elevation next where the vegetaion is thinner.

Tuesday May 21 #

6 AM

Road Running (Toonerville rail trail) 32:22 intensity: (39 @1) + (59 @2) + (7:11 @3) + (4:53 @4) + (18:40 @5) 2.51 mi (12:54 / mi) +11m 12:43 / mi
ahr:141 max:163

Run with Molly. Good pace, but several stops along the way.
3 PM

Strength (Trainer) 1:20:00 [3]
1c

Warm up again, some stretches.
Plyos: skips; one leg hops along a row of rings.
Sled w/180#, legs dead, could hardly get it moving.
Trap bar deadlift, kept wgt lower today, 130#
Smith rows, db press, leg lifts, hamstring curls, step downs
Arm bands

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