Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 29, 2013:

	activity	#	time	miles		km		+m				load
	Bike	4	2:20:16									16.1
	Orienteering	4	2:10:30	11.06	(11:48)	17.8	(7:20)	668	28 /	30c	93%	69.9
	Stretching	6	52:00
	Strength	1	41:17									4.1
	Running	3	33:13	3.04	(10:56)	4.89	(6:48)	199				5.5
	Elliptical	1	20:00									3.6
	Total	9	6:57:16	14.1		22.69		867	28 /	30c	93%	99.3
	[1-5]	9	6:05:16
averages - sleep:6.8

1:18

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» now

Monday Apr 29, 2013 #

5 PM

Bike 20:00 [1]
ahr:98 max:120 slept:6.5

Stretching 10:00 [0]

Really sore quads

Sunday Apr 28, 2013 #

Event: QOC Patapsco-Rockburn Branch

8 AM

Running warm up/down 10:12 0.86 mi (11:52 / mi) +100m 8:43 / mi
ahr:130 max:177 shoes: Nimbus 12 white

up the road to the start. quads are super sore this morning, they aren't sure about this running stuff. maybe also warmup/cooldown yesterday would have helped that a bit.

Orienteering 48:17 **** 5.65 km (8:33 / km) +249m 7:00 / km
ahr:166 max:178 shoes: Nimbus 12 white

rgmapvideo, or click to my track for the google-earth version. This started out pretty well, and I did a reasonable job navigating. after a few trips up and down the ridge, and then some side-hill running in my clown shoes, I started to get some blisters on the ball of my right foot. that made the remainder of the side-hill parts more of a slog.

12 PM

Orienteering 19:53 *** 3.13 km (6:21 / km) +116m 5:21 / km
ahr:169 max:180 shoes: Nimbus 12 white

rgmapvideo. a mostly clean sprint. lucked out on the first one I guess, and a little slow on the second when I crossed the path without noticing. The way the map was printed it sort of looked like 7 was the same as 2, though I happened to notice in time that the one after that was also 7. then a climb through green stuff in shorts, hmm, no real good way through there. The second half through the buildings was faster and generally downhill, which the foot is always happy about. made it through there without any problems. routes were good enough, I think.

Some pictures from the sprint.

Day 2, Mid, Blue - Splits

Day 2, Sprint, Blue - Splits

Saturday Apr 27, 2013 #

Event: West Point A-meet

9 AM

Running 7:06 0.3 mi (23:39 / mi) +72m 13:33 / mi
ahr:127 max:178 shoes: Nimbus 12 white

to start, not really a warmup. trying to minimize extra running this weekend.

Orienteering 40:06 **** 5.39 km (7:26 / km) +224m 6:10 / km
ahr:168 max:181 spiked:13/13c shoes: Nimbus 12 white

middle blue. started pretty cautiously, but foot felt ok except for the uphills, and on a lot of them I was able to use rocks to avoid too much dorsi flexion. loosened up a bit more by the end, felt half-decent on the long series of downhill legs. it was a little weird with my regular running shoes, but it didn't seem like the right day to test going back to o-shoes. a slow result, but not as far behind as I thought I might be.

1 PM

Orienteering 22:14 *** 3.63 km (6:08 / km) +79m 5:32 / km
ahr:164 max:181 spiked:15/17c shoes: Nimbus 12 white

achilles seemed a bit looser than the morning, didn't bother me much, maybe thanks to Aleve. This was fun, and I mostly navigated well except for a relatively big mistake near the end.

Stretching 5:00 [0]

Day 1, Mid, Blue - Splits

Day 1, Sprint, Blue - Splits