Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jul 20, 2014:

	activity	#	time	miles		km		+m				load
	Bike	4	5:27:37	50.02		80.5		524				37.2
	Elliptical	3	2:07:04									12.7
	Orienteering	1	1:14:15	4.65	(15:58)	7.48	(9:55)	236	18 /	18c	100%	16.3
	Stretching	7	1:00:00
	Running	1	37:35	4.13	(9:06)	6.65	(5:39)	32				6.9
	Strength	2	34:45									3.5
	Total	7	11:01:16	58.8		94.63		792	18 /	18c	100%	76.6
	[1-5]	7	10:01:16
averages - sleep:7.2

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Sunday Jul 20, 2014 #

9 AM

Bike 3:36:52 50.02 mi (13.8 mph) +524m
ahr:118 max:147 slept:7.0

Long ride up the canal and back on River Rd. This was the first time I've ridden this year-old bike for more than a few minutes on the towpath, despite getting it with wider tires especially for that purpose. It seemed to do fine, the ride was not too jarring, and even felt smooth on the less gravely parts. I like the canal, but it is so flat that the effort was starting to get a little monotonous by the time I turned around.

C • Monotonous 1

Stretching 5:00 [0]

Saturday Jul 19, 2014 #

4 PM

Orienteering (line-o) 19:36 *** 1.96 km (9:59 / km) +53m 8:48 / km
ahr:139 max:162 spiked:4/4c shoes: Inov-8 oroc 340

Line-o on Nadim's new map of Seneca Creek. Almost didn't make it to this because of munchkin social activities, but got a last-minute reprieve. Physically, an easy effort, which was perfect since my left calf has been crampy all week and I didn't really want to aggravate it anyway.

Orienteering (line-o) 54:39 *** 5.52 km (9:54 / km) +183m 8:30 / km
ahr:143 max:199 spiked:14/14c shoes: Inov-8 oroc 340

The longer line-o course. I felt like there was a pretty good chance I had missed at least one of the line controls, but it turns out I found them all and an extra one (that was out but forgotten from the master). The map seemed good, and the forest was nice in a lot of places despite it being the middle of summer. Thanks Nadim!

Stretching 5:00 [0]