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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 24, 2014:

activity # timemileskm+mload
  Bike4 3:51:51 13.49 21.71 37416 /20c80%36.0
  Orienteering2 2:04:04 11.88(10:27) 19.11(6:29) 51020 /20c100%61.3
  Running3 1:27:18 10.44(8:22) 16.8(5:12) 6717.1
  Stretching6 48:00
  Strength2 35:233.5
  Elliptical1 20:012.0
  Total7 9:06:37 35.8 57.62 95136 /40c90%120.0
  [1-5]7 8:18:37
averages - sleep:8.3

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Wednesday Sep 24, 2014 #

12 PM

Orienteering 1:07:36 intensity: (5:31 @2) + (25:32 @3) + (36:09 @4) + (24 @5) 10.48 km (6:27 / km) +279m 5:42 / km
ahr:165 max:175 slept:8.5 shoes: Inov-8 oroc 340

Ran the blue course from Clopper lake two weekends ago. In many cases it was obvious exactly where the controls had been from the disturbed ground. The lack of flags was most noticeable on 8, where I ran right over the "boulder" before circling back 2 mins later. Also on 15, where I was most likely too low for the real location, but didn't notice (and didn't feel like hunting around to confirm) because of the low visibility. I also benefited from not having to find the last control flag in whatever spot it was reportedly mishung on the day. Overall, a fun course to run, and interesting to see time vs Boris on some of our different route choices.

Stretching 5:00 [0]

Tuesday Sep 23, 2014 #

1 PM

Bike 1:02:20 [1]
ahr:103 max:108 slept:8.0

Stretching 10:00 [0]

Monday Sep 22, 2014 #

12 PM

Running 42:41 intensity: (2:50 @1) + (39:51 @2) 5.11 mi (8:21 / mi) +35m 8:11 / mi
ahr:143 max:155 shoes: Nimbus 15 yellow

Strength 18:05 [1]
ahr:101 max:123

Stretching 10:00 [0]

Sunday Sep 21, 2014 #

9 AM

Bike warm up/down 4:58 intensity: (4:28 @1) + (30 @2) 0.77 mi (9.3 mph) +9m
ahr:112 max:131

Bike (MTBO) 45:40 intensity: (36 @1) + (23:44 @2) + (16:29 @3) + (4:51 @4) *** 5.19 mi (6.8 mph) +167m
ahr:154 max:176 spiked:16/20c

Advanced course, this was fun. Very dense network with lots of junctions and turns. The trails were more technical than I was expecting, but I managed to get around well enough. I wasn't shy about dismounting for logs.

Lost time in a few places:
#1 stuck behind some slow ladies on the main trail
#8 left route choice was longer, though I partly went that way to get around the same slow ladies from #1.
#12 confused in the maze of trails on the beginning of the leg.
#17 was hung a bit north of the mapped location. (I think 2 was also off, but I didn't lose any time on it)
#20 should have gone straight, but the dotted trail seemed like it would be rough. (I rode it later, it seemed fine except for one steep section). Then, I couldn't find the finish, which was out on the dam away from the trail.

Borrowed an Autopilot map board from Greg, I think that helped a lot. I also have gopro video from the ride, except I won't post it because the angle is bad. Wearing the chest-mount, even with the camera tilted slightly up, when I lean over on the bike you mostly see the front wheel. I thought maybe the wide-angle would be enough, but I am realizing afterwards I should have just mounted it upside-down and tilted it forwards.

Running warm up/down 2:30 intensity: (17 @1) + (2:13 @2) 0.24 mi (10:25 / mi) +1m 10:17 / mi
ahr:133 max:140 shoes: Inov-8 oroc 340

Orienteering race 56:28 intensity: (15 @1) + (57 @2) + (9:41 @3) + (45:32 @4) + (3 @5) *** 8.63 km (6:32 / km) +231m 5:46 / km
ahr:169 max:180 spiked:20/20c shoes: Inov-8 oroc 340

Red course. Lots of trails, but mostly made good use of the terrain despite that. No significant mistakes, though it looks like I was running slower than Jon, and would have been behind except for his mistakes. Lacking a great changing option, I ran with o-pants over bike shorts, which seemed ok.

Bike (MTB) 44:08 intensity: (3:10 @1) + (35:41 @2) + (5:17 @3) 5.24 mi (7.1 mph) +166m
ahr:142 max:165

Some more trail riding. I took a map, but not a map-board, so I didn't really use the map. I attempted a bunch of logs that I had dismounted for earlier, and discovered that I could pretty much ride over all of them except for a few uphill cases.

Stretching 5:00 [0]

Saturday Sep 20, 2014 #

3 PM

Bike 24:13 intensity: (24:02 @1) + (11 @2) 2.29 mi (5.7 mph) +32m
ahr:84 max:127

MTB road test with both girls for a lap around the block, then with Samantha for some more around the neighborhood. It seems that all repairs were successful, including the shifter replacement. I forgot how cushy this thing is.

Friday Sep 19, 2014 #

12 PM

Running 42:07 [2] 5.09 mi (8:17 / mi) +31m 8:07 / mi
ahr:150 max:160 shoes: Nimbus 15 yellow

Elliptical 20:01 [1]
ahr:118 max:124

Stretching 8:00 [0]

Thursday Sep 18, 2014 #

11 AM

Strength 17:18 [1]
ahr:79 max:98

Bike 50:32 intensity: (50:07 @1) + (25 @2)
ahr:111 max:126

Stretching 10:00 [0]

10 PM

Note

MTB progress:
Bought new rear wheel, swapped gear cluster. That turned out to be much easier than I thought it would be. I also took off daddy-o's hybrid/slick tires and put the mountain tires back on. The slicks were really tight and it took over an hour to get the front one off even with a full set of levers. Replaced all brake pads, rear ones were worn down to the metal. Still need adjustments there.

Now it seems like I need to replace the jammed rear brake cable and maybe also the left shift lever if I want to be able to switch chainrings.

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