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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 18, 2010:

activity # timemileskm+mload
  Orienteering4 3:29:05 16.35(12:47) 26.31(7:57) 362104 /111c93%96.0
  Running6 2:44:49 18.3(9:00) 29.45(5:36) 13654.9
  Stretching6 56:00
  Total7 7:09:54 34.65 55.76 498104 /111c93%150.9
  [1-5]7 6:13:51
averages - sleep:5.9

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MoTuWeThFrSaSu

Sunday Apr 18, 2010 #

9 AM

Running 17:12 intensity: (2:41 @1) + (3:18 @2) + (3:25 @3) + (7:09 @4) + (39 @5) 1.28 mi (13:26 / mi) +71m 11:28 / mi
ahr:156 max:187 slept:7.0 shoes: VJ Falcon spikes 2009

Orienteering race 36:26 intensity: (24 @1) + (24 @2) + (3:06 @3) + (32:32 @4) ***** 5.11 km (7:08 / km)
ahr:168 max:173 spiked:19/20c shoes: VJ Falcon spikes 2009

middle course on hogencamp mtn map. real controls, hung low. clean except I didn't see 3 right away. wasted some time early on tying the drawstring on my o-pants.

Stretching 10:00 [0]

2 PM

Orienteering 14:32 intensity: (55 @1) + (54 @2) + (4:37 @3) + (6:56 @4) + (1:10 @5) ***** 2.08 km (6:59 / km)
ahr:163 max:186 spiked:8/9c shoes: VJ Falcon spikes 2009

Teamed up with Marie. B-loop first, chasing Ross. Ran past #6 and had to go back.

Orienteering 15:29 intensity: (19 @1) + (2:17 @2) + (3:18 @3) + (9:35 @4) ***** 2.11 km (7:20 / km)
ahr:164 max:173 spiked:8/9c shoes: VJ Falcon spikes 2009

C-loop, the one I copied maps for. good except I overran #2 slightly.

Orienteering 15:15 intensity: (23 @1) + (3:24 @2) + (4:33 @3) + (6:55 @4) ***** 2.28 km (6:41 / km)
ahr:162 max:174 spiked:8/9c shoes: VJ Falcon spikes 2009

A-loop. tired, screwed up #2. was heading for it but lost confidence and wandered around until I saw Andrew coming in the same way I originally had. Got there ahead of him and he was close behind the rest of the way around. I really pushed to stay ahead, it was a nice motivator.

Running 11:58 intensity: (3 @0) + (1:28 @1) + (4:28 @2) + (3:56 @3) + (2:03 @4) 0.88 mi (13:39 / mi)
ahr:152 max:171 shoes: VJ Falcon spikes 2009


Middle - Splits

Relay A - Splits

Relay B - Splits

Relay C - Splits

Saturday Apr 17, 2010 #

Event: CSU Spring Training Camp #2
 
11 AM

Orienteering 1:18:06 [3] ***** 8.98 km (8:42 / km) +237m 7:41 / km
spiked:32/34c slept:5.5 shoes: Nimbus 11Y

Cold and windy in the morning. Jog to start, line-o, control-picking, contouring line-o, and more control picking, and jog back. wandered in two places where the streamers were missing. started to get into the map, but didn't feel totally comfortable running and reading.

originally couldn't get this track out of my 310, probably since something got messed up when it froze and I had to soft-reset it during the run. no session showing up via communicator plugin, but uploaded the FIT file from the Ant agent folder directly to GC and then exported it back as TCX, which worked. for some reason the freeze also messed up the split placement relative to the track, so they are off a bit. will fix if I have a chance.

Stretching 5:00 [0]

3 PM

Running warm up/down 7:06 intensity: (1:37 @1) + (2:51 @2) + (2:28 @3) + (10 @4) 0.6 mi (11:50 / mi) +18m 10:49 / mi
ahr:146 max:166 shoes: VJ Falcon spikes 2009

to start of o-intervals

Orienteering intervals 49:17 intensity: (1:47 @1) + (14:24 @2) + (8:36 @3) + (21:36 @4) + (2:54 @5) **** 5.75 km (8:34 / km) +125m 7:44 / km
ahr:161 max:180 spiked:29/30c shoes: VJ Falcon spikes 2009

in a tough group with Ross, Nikolay, and Eric Kemp. for each set of 4 controls we started at 15s intervals and tried be the first done. then we would stop and reorder for the next set, since there was a lot more pressure on whoever led off. winning the set scored you a point, and I got only one, just barely edging Ross out when we all screwed up on the second set. was also close on the third but started to fade after that. a hard but fun session.

Running warm up/down 9:50 intensity: (10 @1) + (8:37 @2) + (53 @3) + (10 @4) 0.94 mi (10:28 / mi) +4m 10:19 / mi
ahr:146 max:167 shoes: VJ Falcon spikes 2009

Stretching 7:00 [0]

Friday Apr 16, 2010 #

Note
slept:6.5

Thursday Apr 15, 2010 #

Note
slept:4.0

Wednesday Apr 14, 2010 #

12 PM

Running intervals 46:00 intensity: (21:00 @2) + (11:00 @3) + (14:00 @5) 6.0 mi (7:40 / mi)
slept:7.0 shoes: Nimbus 11Y

Top secret training. no, not really, just 0/4 GPSs remembered today. Had planned intervals, considered postponing, but figured today was really the day for it this week. no idea what pace I was going, but it made me tired at least.

As it turns out I did exactly the same workout on 10/20/09.
http://www.attackpoint.org/viewlog.jsp/user_1/peri...
3x ~1200m, 3-4min jog between.

Stretching 12:00 [0]

Tuesday Apr 13, 2010 #

12 PM

Running 34:27 [2] 4.07 mi (8:28 / mi) +22m 8:20 / mi
ahr:154 max:174 slept:6.0 shoes: Nimbus 11Y

Stretching 8:00 [0]

Monday Apr 12, 2010 #

12 PM

Running 38:16 intensity: (56 @1) + (20:43 @2) + (15:49 @3) + (48 @4) 4.54 mi (8:26 / mi) +21m 8:19 / mi
ahr:154 max:170 slept:5.5 shoes: Nimbus 11Y

Stretching 14:00 [0]

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