Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Feb 12, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	4:09:30	29.38	(8:30)	47.28	(5:17)	285				64.4
	Strength	2	1:00:54									7.1
	Orienteering	1	57:47	5.87	(9:51)	9.44	(6:07)	194	14 /	15c	93%	30.7
	Stretching	6	54:00
	Total	7	7:02:11	35.25		56.73		479	14 /	15c	93%	102.2
	[1-5]	7	6:08:11
averages - sleep:7.4

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Sunday Feb 12, 2012 #

Event: QOC Greenbelt

11 AM

Running warm up/down 12:02 [2] 1.31 mi (9:11 / mi) +15m 8:52 / mi
slept:7.0 shoes: Inov-8 oroc 280

cold! loosening up, but not getting warmer.

Orienteering race 57:47 *** 9.44 km (6:07 / km) +194m 5:33 / km
spiked:14/15c shoes: Inov-8 oroc 280

shortish blue course. an ok run by greenbelt standards, the course mostly avoided the really crappy or sketchy areas, so there was a lot of good running. lost some time on 2 backtracking rather than jumping off an unmapped 10ft drop...I ran to the edge hoping there would be a slope there or something, at that point I probably should have gone around to the right. and then some imprecise navigation to 9, I can see now that I also misread my location on the stream crossing on the way there, but I didn't really have an attack point anyway.

rgmapvideo is not super well-aligned, but good enough.

Running 35:31 [2] ** 3.76 mi (9:27 / mi) +128m 8:33 / mi
ahr:162 shoes: Inov-8 oroc 280

an extended cooldown on the perimeter/azalea trail, looking for some extra miles for the week. the trails are actually pretty nice, but the cold wind less so. an extra layer would have been good. felt mostly ok running, am I sick, not sick? who knows. yay for germs.

Stretching 5:00 [0]

C • donation 2

Blue - Splits

Saturday Feb 11, 2012 #

1 PM

Running 27:00 [1] 1.99 mi (13:34 / mi) +3m 13:30 / mi
ahr:134 slept:8.0 shoes: Nimbus 12 green

on the canal, with eliza in the stroller and samantha on her bike. the bumps and soft surface seemed to make it harder for samantha to keep moving, so we turned around after a mile.

Friday Feb 10, 2012 #

12 PM

Strength 29:56
ahr:102 max:138 slept:7.5

Running 32:31 4.26 mi (7:38 / mi) +33m 7:27 / mi
ahr:153 max:167 shoes: Nimbus 12 green

Stretching 12:00 [0]

feels like maybe getting sick. again.

Thursday Feb 9, 2012 #

12 PM

Running 33:01 4.3 mi (7:41 / mi) +32m 7:30 / mi
ahr:147 max:165 slept:7.0 shoes: Nimbus 12 green

Stretching 12:00 [0]

Wednesday Feb 8, 2012 #

11 AM

Running intervals (treadmill) 46:35 5.75 mi (8:06 / mi)
ahr:157 max:177 slept:8.0 shoes: Nimbus 12 green

4x 3/4mi, 1% incline. still haven't recalibrated footpod, actual speed was 10.6, 10.6, 10.7, 10.7. felt pretty good.

Stretching 8:00 [0]

Tuesday Feb 7, 2012 #

1 PM

Strength 30:58

Running 31:44 4.22 mi (7:31 / mi) +31m 7:21 / mi
ahr:149 max:165 shoes: Nimbus 12 green

left ankle has been hurting a little the last few days.

Stretching 11:00 [0]

Monday Feb 6, 2012 #

7 PM

Running 31:06 [2] 3.79 mi (8:12 / mi) +43m 7:55 / mi
ahr:144 max:179 slept:7.0 shoes: Nimbus 12 green

Stretching 6:00 [0]

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