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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 24, 2016:

activity # timemileskm+mload
  Orienteering4 5:00:51 24.05(12:31) 38.7(7:46) 110443 /70c61%93.8
  Running6 2:03:20 10.73(11:29) 17.27(7:08) 45621.8
  Stretching6 1:07:00
  Total7 8:11:11 34.78 55.98 156043 /70c61%115.6
  [1-5]7 6:58:11

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SuMoTuWeThFrSa

Saturday Sep 24, 2016 #

10 AM

Running warm up/down 10:48 intensity: (2:49 @1) + (7:59 @2) 1.15 km (9:23 / km) +40m 8:00 / km
ahr:130 max:148 shoes: Icebug Spirit6 OLX

Orienteering race 2:27:32 intensity: (30 @1) + (51:00 @2) + (1:21:35 @3) + (14:27 @4) ***** 19.46 km (7:35 / km) +432m 6:49 / km
ahr:157 max:169 23c shoes: Icebug Spirit6 OLX

NAOC Long. Not careful enough to the first control and blew 10 minutes. That sucked and I was rather discouraged and over-cautious after that. Hard to read the map, I hesitated a lot and probably took overly safe routes. Final placing was not as bad as expected, I have to remember that tough days are tough for everybody.

Wore newer shoes because apparently I ripped an eyelet out of my old ones last Sunday. Almost didn't take Gu because my stomach was still not feeling awesome, but I took some pepto tablets and things seemed to settle out. (deja vu? WOC 2001 middle)

Will definitely come back for training with a 1:10 map, only 45min from daddy-o's place.

Stretching 5:00 [0]

Friday Sep 23, 2016 #

2 PM

Running warm up/down 13:27 intensity: (1:09 @1) + (9:07 @2) + (3:11 @3) 0.92 mi (14:42 / mi) +150m 9:44 / mi
ahr:147 max:165 shoes: Inov-8 oroc 340

Orienteering race 45:21 intensity: (10 @1) + (35 @2) + (10:20 @3) + (34:16 @4) *** 6.29 km (7:13 / km) +219m 6:08 / km
ahr:169 max:177 spiked:24/26c shoes: Inov-8 oroc 340

NAOC middle. wandered a bit on #3, and probably not the best route on 14, but otherwise things went pretty smoothly. didn't feel very fast though.

Running warm up/down 3:59 [1] 0.18 mi (22:06 / mi) +149m 6:12 / mi
ahr:113 max:122 shoes: Inov-8 oroc 340

a short cool-down jog with Eliza. Stomach seemed a bit upset after running, nothing too serious until some point at the end of dinner when I had to sit down for something like a 10-minute dizzy cold-sweating session. back to just mildly upset again after that. I'm going to blame all this on some over-ripe mango that I had for lunch.

Wednesday Sep 21, 2016 #

5 PM

Orienteering 20:13 intensity: (6:00 @0) + (14:13 @1) ** 1.06 mi (19:04 / mi)
ahr:100 max:119 shoes: Nimbus 17 blue

A short sprint-map training session with the munchkins. Samantha navigated for us.

Stretching 5:00 [0]

Tuesday Sep 20, 2016 #

12 PM

Running 37:53 intensity: (1:16 @1) + (36:37 @2) 4.06 mi (9:20 / mi) +31m 9:07 / mi
ahr:139 max:156 shoes: Nimbus 17 blue

Stretching 20:00 [0]

Monday Sep 19, 2016 #

2 PM

Running 23:09 intensity: (7:56 @1) + (15:13 @2) 2.0 mi (11:34 / mi)
ahr:126 max:146 shoes: Nimbus 17 blue

slow and easy on the treadmill

Stretching 20:00 [0]

6 PM

Running 16:47 intensity: (9:54 @1) + (6:53 @2) 1.57 mi (10:41 / mi) +2m 10:39 / mi
ahr:110 shoes: Nimbus 17 blue

Samantha's soccer practice was cancelled due to wet fields, so we went to the track. She did 4x400m, and I joined for her last two

Stretching 5:00 [0]

Sunday Sep 18, 2016 #

9 AM

Running 12:13 intensity: (2:27 @1) + (9:46 @2) 1.0 mi (12:10 / mi) +83m 9:41 / mi
ahr:136 max:152 shoes: Inov-8 oroc 340

Orienteering race 1:27:45 intensity: (18:26 @2) + (1:06:51 @3) + (2:28 @4) **** 11.25 km (7:48 / km) +453m 6:30 / km
ahr:158 max:169 spiked:19/21c shoes: Inov-8 oroc 340

classic champs day 2. another solid slow run in nice forest. not sure about my straight-ish route choice to 14. lost some time lacking confidence on 15. 4th overall for 2 days, 2nd-5th all within a minute.

Running 5:04 intensity: (2:17 @1) + (2:47 @2) 0.29 mi (17:46 / mi) +1m 17:34 / mi
ahr:133 shoes: Inov-8 oroc 340

Stretching 12:00 [0]

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