Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 21, 2012:

	activity	#	time	miles		km		+m				load
	Running	6	4:21:48	32.84	(7:58)	52.85	(4:57)	188				62.2
	Orienteering	1	1:34:23	7.22	(13:04)	11.62	(8:07)	404	17 /	20c	85%	47.3
	Strength	2	1:00:41									6.1
	Stretching	7	55:00
	Total	7	7:51:52	40.06		64.47		592	17 /	20c	85%	115.6
	[1-5]	6	6:56:50
averages - sleep:6.8

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Monday May 21, 2012 #

12 PM

Running 35:04 4.19 mi (8:22 / mi) +40m 8:08 / mi
ahr:140 max:159 slept:7.0 shoes: Nimbus 13

Sore legs and tight calves today.

Stretching 8:00 [0]

Sunday May 20, 2012 #

Event: QOC- Glen Artney

10 AM

Running warm up/down 17:34 1.63 mi (10:47 / mi)
ahr:138 max:155 slept:7.0 shoes: Nimbus 13

in order to keep up my volume and get a rested-3k and orienteering done this weekend, I opted to do them back-to-back. The UMBC track was nicely located for that, less than a mile from the QOC meet. it was also rubbery, well-marked, and empty. the only negative was that by the time I got there it was almost 11am, and almost 80F.

Running race 9:53 [5] 3.0 km (3:18 / km)
ahr:168 max:178 shoes: Nimbus 13

I hadn't thought much about a specific goal for this except to improve on last time, but after Ali's awesome run on Saturday it seemed like I had better not be slower than that. I aimed to run 80s, and rather than starting to suffer I continued to feel pretty good as the laps went on, and was tired but not dying at the end. So maybe I started too conservatively, but I didn't know what to expect given the heat.

This was my first track session with the Ambit, and I messed up taking lap 6 somehow, either by pressing lap for too long or also pressing stop, but the result was that the watch was stopped for 3s (which I've added back in) and my lap 5/6 times are a bit skewed. but at least the HR data is clean.

2s faster than two years ago, I guess it is technically a 3k PR. Only my fourth attempt ever, and slow relative to some of my other PRs, so plenty of room for improvement still.

C • Very nice 5

Running warm up/down 2:30 [1] 0.22 mi (11:22 / mi) +5m 10:37 / mi
ahr:132 max:148 shoes: Nimbus 13

Orienteering race 1:34:23 *** 11.62 km (8:07 / km) +404m 6:55 / km
ahr:165 max:172 spiked:17/20c shoes: Inov-8 oroc 280

blue course, new area. I thought some parts of the terrain were pretty nice, though other parts were pretty green. escaped with surprisingly few scratches though. somewhat tired already from the track, and there was a fair amount of climb. I took it more as extra training than a serious race.

Stretching 5:00 [0]

Note

qstarz track, this time in armband. just now realized it was in 5s recording mode.

Blue - Splits