Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 19, 2015:

activity	#	time	miles		km		+m		load
Running	5	2:41:43	17.11	(9:27)	27.54	(5:52)	55		50.4
Elliptical	3	2:37:18							21.8
Orienteering	1	1:40:15	9.23	(10:52)	14.86	(6:45)	546	25c	54.2
Stretching	5	47:00
Strength	2	39:05							4.0
Bike	1	25:20							2.5
Total	6	8:50:41	26.35		42.4		601	25c	133.0
[1-5]	6	8:03:40

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Sunday Apr 19, 2015 #

Event: QOC Greenbelt

Event: 2015 Billygoat Run

10 AM

Running warm up/down 7:34 0.4 mi (18:44 / mi) +24m 15:49 / mi
ahr:119 max:166 shoes: Inov-8 oroc 340

Orienteering race 1:40:15 *** 14.86 km (6:45 / km) +546m 5:42 / km
ahr:167 25c shoes: Inov-8 oroc 340

The Billygoat. This was fun, and though it didn't end particularly well, it felt like it was mostly a good run with good navigation. I just need to work on my goat-fu. The first third seemed like a hard effort, just following a posse, taking the slower fork even though I liked left better. The middle third effort was a little lower, I led a bunch of controls but didn't push too hard as I was trying to decide (with low confidence) what to skip. Then it seemed like others were fading and I still felt pretty good, though plenty of suffering was had the climbs. For distance saved I didn't consider it seriously, but I knew as I was climbing into 22 that I should have skipped it on account of the climb/green, as the posse behind me did. didn't help that I climbed a bit extra and didn't see the control right away in the low-vis green. It wasn't easy to get out of there either. Skipping 24, I came into the last control at the tail end of my old pack. bummer. On the bright side, I ran without the ankle brace for the second week in a row, no problems. Some medium-size blisters. Props to Misha for his awesome 2nd place.

C • props 1

Running warm up/down 9:37 0.59 mi (16:25 / mi) +31m 14:06 / mi
ahr:117 max:139 shoes: Inov-8 oroc 340