Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 7, 2013:

	activity	#	time	miles		km		+m				load
	Bike	6	6:05:00	57.7		92.86		610				60.0
	Stretching	7	1:04:00
	Running	4	57:02	6.08	(9:23)	9.79	(5:50)	32				10.8
	Strength	2	55:00									5.5
	Orienteering	1	37:28	3.84	(9:46)	6.18	(6:04)	102	10 /	11c	90%	15.9
	Elliptical	1	15:02									2.6
	Total	8	9:53:32	67.62		108.83		744	10 /	11c	90%	94.7
	[1-5]	8	8:49:32
averages - sleep:7.5

3:39

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Sunday Apr 7, 2013 #

Event: QOC Cabin John

1 PM

Orienteering 37:28 ** 6.18 km (6:04 / km) +102m 5:36 / km
ahr:161 max:174 spiked:10/11c slept:8.0 shoes: Nimbus 12 white

Orange at cabin john. Mostly stuck to the trails, messed up #1 a little bit also. Wearing regular running shoes, foot seemed ok.

C • Path through forbidden area 2

C • foot seemed ok 2

2 PM

Bike 2:56:55 41.59 mi (14.1 mph) +479m
ahr:140 max:178

Nice long ride down the CCT, out the canal to Seneca creek, and back River rd. left the watch stopped for about 5 mins by accident, for the last canal part. Alternately dodging swarms of people, and swarms of little bugs. At some points the bugs were so thick it sounded like rain on my helmet, which also made it hard to see. yuck. I was originally planning to do a shorter out-and-back route, but I was feeling good, and then I didn't want to go back through the bugs. Worried river rd would be a long hilly way back, but it wasn't bad. I felt pretty strong all the way home.

Stretching 5:00 [0]

Orange - Splits

Saturday Apr 6, 2013 #

12 PM

Bike 1:07:34 16.11 mi (14.3 mph) +131m
ahr:130 max:158 slept:7.5

Down the CCT, dodging various giant mobs of bikers. I guess they were looking for cherry blossoms, though apparently those aren't out. Felt a little tired.

Beforehand I unsuccessfully tried to fix my front derailleur, which hasn't been getting onto the big ring. Seems like more of a problem with the shifty lever part not pulling. I pretty much only use two gears anyway (2-7 and 2-8), but some higher ones would be nice.

C • Shifting 1

Stretching 5:00 [0]

Have been avoiding my non-PT strength work this week, to see if that helps my hip flexor. it seems to be slowly loosening up.