Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 30, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	5:24:31	38.8	(8:22)	62.44	(5:12)	399				90.0
	Orienteering	1	1:16:53	6.93	(11:06)	11.15	(6:54)	262	14 /	18c	77%	35.1
	Stretching	7	1:03:00
	Strength	2	35:51									3.6
	Total	7	8:20:15	45.73		73.6		661	14 /	18c	77%	128.6
	[1-5]	7	7:17:15
averages - sleep:7.3

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Sunday Sep 30, 2012 #

Event: QOC Meadowood

10 AM

Running 11:02 * 1.12 mi (9:51 / mi) +22m 9:17 / mi
ahr:159 max:187 shoes: Inov-8 oroc 280

From remote parking to registration/start area. I didn't mind having to park far away since it was almost perfect length for a warmup (maybe a little too short). I came a little early because I had to be home by around 1 for Alex to go to work. luckily the QOC crew was already ready for me to start.

Orienteering race 1:16:53 *** 11.15 km (6:54 / km) +262m 6:10 / km
ahr:162 max:172 spiked:14/18c shoes: Inov-8 oroc 280

blue course. rgmapvideo. had trouble on some controls, biggest mistakes were probably due to lacking attack points, in addition to those controls being on rather diffuse features. strange route to 6 is because at some point I started running to 16 instead. I was hoping the course would visit the other side of the park, since I haven't been there yet (but since I declined to be a course-setter this season on account of time constraints, I'm not complaining). As you can see in the video, the forest was mostly pretty nice. feet felt ok, but left heel hurting a little afterwards. need to decide which shoes to wear for the highlander (bulletproof?), also register.

C • Started running to 16 2

Running 10:42 * 1.12 mi (9:35 / mi) +27m 8:55 / mi
ahr:149 max:159 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

Blue - Splits

Saturday Sep 29, 2012 #

4 PM

Running 32:48 3.83 mi (8:34 / mi) +58m 8:11 / mi
ahr:144 slept:8.0 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Friday Sep 28, 2012 #

5 PM

Strength 13:38 [1]
ahr:97 slept:7.0

core, 1x legs

Running tempo (treadmill) 52:22 7.0 mi (7:29 / mi)
ahr:160 max:173 shoes: Nimbus 13 blue

4mi tempo, 1%incline. 5:52, 5:54, 5:56, 6:00. felt ok, suffering increased as the miles went on. Managed to convince myself to keep going to 4, which was the original plan.

Stretching 10:00 [0]

Thursday Sep 27, 2012 #

12 PM

Running (trail) 1:05:24 7.73 mi (8:28 / mi) +156m 7:58 / mi
ahr:154 slept:7.0 shoes: Nimbus 13 blue

Stretching 6:00 [0]

Wednesday Sep 26, 2012 #

4 PM

Running intervals 1:08:10 7.81 mi (8:44 / mi) +38m 8:36 / mi
ahr:146 max:172 slept:7.0 shoes: Nimbus 13 blue

4x800m, 4x400m, aiming for 2:40 and 73. legs felt fine, but stomach wasn't happy about the big late lunch finished only 2 hours earlier. didn't quite cramp up or worse, but definitely uncomfortable during and afterwards.

Stretching 7:00 [0]

Tuesday Sep 25, 2012 #

12 PM

Strength 22:13
ahr:101 max:137

Running 46:35 ** 5.85 mi (7:58 / mi) +55m 7:44 / mi
ahr:148 shoes: Nimbus 13 blue

Stretching 12:00 [0]

Monday Sep 24, 2012 #

12 PM

Running 37:28 [2] ** 4.35 mi (8:37 / mi) +43m 8:21 / mi
shoes: Nimbus 13 blue

Stretching 13:00 [0]

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