Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 16, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	3	2:45:42	18.08	(9:10)	29.1	(5:42)	385	52 /	58c	89%	86.3
	Running	4	1:07:11	6.4	(10:30)	10.3	(6:31)	34				10.9
	Stretching	4	27:00
	Total	4	4:19:53	24.48		39.4		419	52 /	58c	89%	97.2
	[1-5]	4	3:48:12
averages - sleep:6.5

2:04

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Monday Apr 16, 2012 #

Note
slept:4.0

home finally around 2am, after getting bumped from my 7pm flight (that apparently happened in january, I just never read the email) to a different 10pm one, and then departing an hour late on account of gate changing, pilots missing, and overhead bins filling. good times.

bonus: track from thursday's flight.

C • You too? 1

Sunday Apr 15, 2012 #

9 AM

Running warm up/down 10:10 0.9 mi (11:18 / mi)
ahr:130 shoes: Inov-8 oroc 280

Orienteering race 39:30 *** 5.7 km (6:56 / km) +160m 6:05 / km
ahr:161 max:174 spiked:18/20c shoes: Inov-8 oroc 280

TT middle, rounding out my weekend of sub-par performances. problems early on at 2 (sloppy attack) and 3 (misread gray, parallel error), then mostly with Clem for the rest. probably should have gone straighter on 8. took me a while to adjust to the terrain style, which was different than I expected. bare rock was cool, thorns and green mapping less so. a course I'd like to do over, maybe.
RG

Running warm up/down 2:25 0.2 mi (12:05 / mi)
ahr:126 max:140 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

Middle - Blue - Splits

Saturday Apr 14, 2012 #

9 AM

Running warm up/down 7:29 [2] 0.75 mi (9:59 / mi)
ahr:142 slept:7.0 shoes: Inov-8 oroc 280

Orienteering race 1:47:14 *** 19.0 km (5:39 / km) +120m 5:28 / km
ahr:167 max:178 spiked:16/18c shoes: Inov-8 oroc 280

TT long course. started off well enough, lots of trail running. big mistake on #4, about 7 minutes wasted. chased eric to 4 and 5, then we messed up 6 and I got ahead for a few controls. he passed me again going to 9, and then took a better route to 10 and was gone. faded a little after the spectator control, but no major problems. tripping a lot, I guess on vines, so much that I started to get pretty frustrated by it. also stepped in a hole on the way to 4 and hyperextended my right knee, which hurt but only for a minute, so probably no serious damage. result was less bad than I was expecting, but still not so good.
RG

Running warm up/down 4:20 [1] 0.3 mi (14:26 / mi)
ahr:122 max:132 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

Long - Blue - Splits

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)

Event: US Team Trials for WOC 2012

12 PM

Running 13:30 1.3 mi (10:23 / mi)
ahr:144 max:162 slept:7.0 shoes: Nimbus 12 green

Orienteering race (sprint) 18:58 *** 4.4 km (4:19 / km) +105m 3:51 / km
ahr:173 max:181 spiked:18/20c shoes: Nimbus 12 green

stupid mistake right out of the start, had the map turned the wrong way, should have figured that out sooner. mostly went ok after that. even though the course wasn't very tricky, I did not feel especially confident or smooth, definitely lack of recent sprint training. At least I seem to have avoided all the olive green. would be fun to re-run.

Running 8:33 0.7 mi (12:13 / mi)
ahr:133 max:142 shoes: Nimbus 12 green

Stretching 7:00 [0]

Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

9 PM

Running 20:44 [2] 2.25 mi (9:13 / mi) +34m 8:48 / mi
ahr:160 slept:8.0 shoes: Nimbus 13

long sleeve shirt, not warm enough. some strides at the end. new shoes!

Stretching 10:00 [0]

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