Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 3, 2016:

activity	#	time	miles		km		+m				load
Running	3	2:34:05	14.9	(10:20)	23.99	(6:25)	246				25.8
Elliptical	2	2:14:01									21.2
Bike	1	1:51:30									19.0
Orienteering	1	1:41:18	5.79	(17:30)	9.32	(10:52)	369	25 /	27c	92%	24.2
Stretching	7	1:12:00
Strength	2	45:33									4.6
Total	7	10:18:27	20.69		33.3		615	25 /	27c	92%	94.6
[1-5]	7	8:56:27

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Sunday Jan 3, 2016 #

Event: QOC Fountainhead

11 AM

Orienteering 27:51 ** 1.96 km (14:12 / km) +44m 12:46 / km
ahr:109 max:174 spiked:9/9c shoes: Nimbus 16

followed Samantha around the white course with the headcam. She did a great job navigating.

Orienteering 40:05 ** 2.65 km (15:07 / km) +91m 12:54 / km
ahr:109 max:154 spiked:9/9c shoes: Nimbus 16

Yellow with Samantha (rg). Some off-trail forest options/legs on this one, I showed her how to use the compass and just go straight. She seemed to enjoy that a lot. Super nice day, maybe the last time we will be out in short sleeves for a while. bonus pictures

Thanks to Jon C for nice courses. In particular I think it works well for kids when white is short and easy (I like UK-white), and yellow is mostly not overlapping with white (so you can do both without feeling repetitive).

C • Wonderful Photos 3

Orienteering race 33:22 *** 4.7 km (7:06 / km) +234m 5:41 / km
ahr:163 max:173 spiked:7/9c shoes: Inov-8 oroc 340

Brown course, my first time in this area in a long while. It might be cool to have a version of this map with the MTB trails taken off, I found them somewhat hard to ignore (they are not for running on). Got a bit confused on parallel features in a few places, and almost skipped 9 by accident.

Knee felt all good, maybe due to the extended warm-up. Would have been fine to run Blue except I didn't want to keep Samantha waiting too long.

C • Splits 3

Stretching 5:00 [0]

Brown - Splits

Saturday Jan 2, 2016 #

10 AM

Strength 24:01 [1]
ahr:90 max:114

Bike 1:51:30
ahr:125 max:149

Stretching 8:00 [0]

Friday Jan 1, 2016 #

11 AM

Running 45:00 2.72 mi (16:33 / mi) +49m 15:40 / mi
ahr:130 shoes: Nimbus 16

With Samantha on the Billygoat trail, section C. we did 4/1min run/walk and took a break at the climbing area so she could tell me all of the pitch names.

Running 34:33 4.0 mi (8:38 / mi) +83m 8:07 / mi
ahr:146 shoes: Nimbus 16

some extra once around NIH. IT-band is not feeling awesome but has been bothering me less and less to the point where I'm just about ready to declare it healed.

Stretching 12:00 [0]