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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Aug 11, 2014:

activity # timemileskm+mload
  Bike3 3:07:18 30.98 49.86 18122.8
  Running3 2:59:33 18.8(9:33) 30.26(5:56) 19734.4
  Stretching7 51:00
  Elliptical1 30:013.1
  Total7 7:27:52 49.78 80.11 37860.3
  [1-5]7 6:36:52
averages - sleep:4.9 weight:163lbs

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Monday Aug 11, 2014 #

7 PM

Bike 53:40 intensity: (12:48 @1) + (40:52 @2) 14.39 mi (16.1 mph) +57m

arrived at the beach this morning. it was raining when I started this ride, then I rode out of it for a while, and it caught back up to me. by the end, it was a little to dark to be riding on the road without a light, or at least some reflectors. big tailwind on the way back, about 50% faster.

Stretching 10:00 [0]

Sunday Aug 10, 2014 #

5 PM

Running 59:55 [2] 6.76 mi (8:52 / mi) +146m 8:18 / mi
ahr:148 shoes: Nimbus 15 yellow

twice around NIH. rumblings have subsided today, so doing a bit better, except during the morning which was tough because I was afraid to drink any coffee which I thought might re-agitate my gut.

Stretching 5:00 [0]

Saturday Aug 9, 2014 #

5 PM

Bike 1:13:38 [1] 16.59 mi (13.5 mph) +124m
ahr:116 slept:8.0 weight:163lbs

Struggled all day with intestinal rumblings. Was worried that it was something I ate or drank, but I see that it is also a common symptom of jet lag. Have not experienced that before, but admittedly 12 hours is way more brutal than 6 or 7 to europe, especially because I can usually ease into that a little.

In any case, this ride to Georgetown and back was a pretty weak effort. Power meter wasn't charged and HRM reading erratically, so I can't quantify that much more than to say much slower than usual, even with 2.5 extra minutes at the beginning going back for my repair-stuff bag. The CCT was empty, surprisingly few people.

Stretching 3:00 [0]

Friday Aug 8, 2014 #

6 AM

Running (treadmill) 42:42 intensity: (9:38 @1) + (33:04 @2) 4.25 mi (10:03 / mi)
ahr:141 slept:4.0 shoes: Nimbus 15

Stretching 5:00 [0]

6 PM



Thursday Aug 7, 2014 #

9 PM

Elliptical 30:01 intensity: (28:59 @1) + (1:02 @2)
ahr:110 max:131 slept:4.0 shoes: Nimbus 15

Stretching 8:00 [0]

Wednesday Aug 6, 2014 #

7 PM

Running 1:16:56 intensity: (5:29 @1) + (1:11:24 @2) + (3 @3) 7.79 mi (9:53 / mi) +51m 9:41 / mi
ahr:136 max:156 slept:5.5 shoes: Nimbus 15

at Beijing Olympic Forest Park. I highly recommend it. I had actually intended for this to be orienteering, and it sortof was. I had a printed version of the PWT 2010 map. I tried to get a taxi directly to the north part of the park where the course starts, but instead I arrived south of the main gate. rather than debating the details with the non-english-speaking driver, I figured I could just run, though it was getting dark rapidly. As it turns out, like most parks here, there are only a few places to enter the park, so I may not have been able to get in near where I wanted anyway.

I noticed right away that this is basically the city's running hotspot. I had seen barely a handful of runners in the city up to this point, but there were literally thousands of runners/walkers exercising in the park (makes sense now why I didn't see them elsewhere), and there were tens or hundreds of them within sight at all times. The park has some very-well-marked and lighted 3k, 5k, and 10k loops with km-markers, and the roads that the loops use have a ~2m wide lane of thin rubberized surface almost the whole way. Not as soft as a normal track since it was on top of the asphalt, but still nice.

By the time I got over to the o-map area, it was too dark to read the map outside of the lighted paths. The fun-police had also sprinkled text+pictogram signs randomly along the path to remind people to behave, most notably to "stay off the grasses". I decided I would just continue on the 10k loop, which I happened to be following up to this point anyway.

BTW, only the google maps satellite view is properly aligned with the gps track. Street map data from non-chinese sources is required to include some offset error for the people's protection..

Stretching 10:00 [0]

Tuesday Aug 5, 2014 #

8 PM

Bike 1:00:00 [1]

Stretching 10:00 [0]

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