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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 2, 2013:

activity # timemileskm+mload
  Bike3 2:40:41 39.21(14.6/h) 63.1(23.6/h) 62925.3
  Running4 1:50:01 11.97(9:12) 19.26(5:43) 22626.1
  Elliptical2 1:11:0311.3
  Orienteering1 1:00:26 6.25(9:40) 10.06(6:01) 10323 /25c92%47.9
  Stretching7 48:00
  Strength2 39:083.9
  Total8 8:09:19 57.42 92.41 95823 /25c92%114.4
  [1-5]8 7:21:19
averages - sleep:6.5 weight:163.5lbs

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MoTuWeThFrSaSu

Sunday Jun 2, 2013 #

11 AM

Running warm up/down 10:01 intensity: (38 @1) + (9:18 @2) + (5 @3) 1.16 mi (8:40 / mi) +6m 8:32 / mi
ahr:146 max:157 shoes: Inov-8 oroc 340

Stretching 8:00 [0]

Orienteering race 1:00:26 intensity: (2:16 @3) + (50:22 @4) + (1:08:14 @5) *** 10.06 km (6:01 / km) +103m 5:43 / km
ahr:172 max:182 spiked:23/25c shoes: Inov-8 oroc 340

The Chase. Excellent as always, though I suffered from lack of heat acclimatization and general running fitness. Spent a lot of time chasing Clem. it was hot, upper 80s.

New this year was the "black" (aka evil) course, which promised to include a few unknown twists. I think the main one that got me was ambiguous control-number positioning, particularly loop 2. Wasn't expecting that and didn't even realize how much it had confused me until long after the finish! a few of the other tricks were decoy controls and controls on non-features, but those didn't really cause as much confusion.

Wore o-shoes, which was sortof ok. I didn't want to tie them too tight, so I had some toe blisters, and my heel was a little sore afterwards also.

a few pictures.

Saturday Jun 1, 2013 #

12 PM

Bike 12:11 [1] 2.19 mi (10.8 mph) +33m
ahr:100 max:120 weight:163lbs

New toy for new bike, iBike Newton power meter. Part of the setup is a short out-and-back calibration ride. I was trying to do this, but it didn't seem to be working. Turns out the speed sensor was too far from the wheel magnet.

Bike 10:07 [1] 1.92 mi (11.4 mph) +30m
ahr:109 max:128

worked better this time.

Bike 48:18 intensity: (44:28 @1) + (3:50 @2) 11.89 mi (14.8 mph) +138m
ahr:121 max:152

And then an actual ride, not too long or hard due to chase tomorrow. Logged with another new toy, 910xt. working on improving AP support for its features.

Stretching 9:00 [0]

Friday May 31, 2013 #

12 PM

Strength 21:01 [1]
ahr:95 max:125

Elliptical 31:01 intensity: (21:01 @1) + (10:00 @2)
ahr:121 max:129

Running 10:00 intensity: (4:17 @1) + (5:43 @2) 1.15 mi (8:42 / mi)
ahr:131 max:146 shoes: Nimbus 12 white

Stretching 5:00 [0]

Thursday May 30, 2013 #

12 PM

Running (trail) 44:44 intensity: (1:33 @1) + (17:30 @2) + (22:11 @3) + (3:30 @4) 5.04 mi (8:53 / mi) +128m 8:14 / mi
ahr:155 max:176 slept:6.0 shoes: Nimbus 12 white

Short version of muddy branch route. It was hot (90+) but I felt surprisingly good and non-broken.

Stretching 3:00 [0]

Wednesday May 29, 2013 #

7 AM

Bike 46:04 intensity: (5:32 @1) + (40:03 @2) + (29 @3) 11.61 mi (15.1 mph) +252m
ahr:113 max:157 slept:7.0 weight:164lbs

Good ride into work. I will be trying to do this more often, when schedule permits.
5 PM

Bike 44:01 intensity: (12:02 @1) + (19:27 @2) + (11:38 @3) + (54 @4) 11.6 mi (15.8 mph) +176m
ahr:142 max:170

Stretching 5:00 [0]

Tuesday May 28, 2013 #

12 PM

Elliptical 40:02 intensity: (8:27 @1) + (31:35 @2)
ahr:120 max:137

Strength 18:07 [1]
ahr:96 max:127

Stretching 9:00 [0]

Monday May 27, 2013 #

9 AM

Running (trail) 45:16 intensity: (1:56 @1) + (30:34 @2) + (12:46 @3) 4.62 mi (9:47 / mi) +92m 9:13 / mi
ahr:151 max:160 shoes: Nimbus 12 white

Stretching 9:00 [0]

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