Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 28, 2014:

	activity	#	time	miles		km		+m				load
	Running	4	2:16:57	15.94	(8:36)	25.65	(5:20)	103				50.5
	Orienteering	2	1:42:15	6.9	(14:49)	11.1	(9:13)	340	31 /	34c	91%	37.5
	Elliptical	2	1:25:01									8.5
	Bike	3	1:20:12									8.0
	Stretching	6	54:00
	Strength	3	41:09									4.1
	Total	8	8:19:34	22.84		36.75		443	31 /	34c	91%	108.7
	[1-5]	8	7:05:34
averages - sleep:6.5

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Monday Apr 28, 2014 #

3 PM

Strength 15:11 [1]
ahr:88 max:116 slept:6.5

Running tempo 48:14 6.64 mi (7:16 / mi) +80m 7:00 / mi
ahr:158 max:174 shoes: Nimbus 15

Bike warm up/down 10:00 [1]
ahr:110 max:115

Stretching 9:00 [0]

Sunday Apr 27, 2014 #

9 AM

Running warm up/down 6:35 0.59 mi (11:09 / mi) +2m 11:02 / mi
ahr:139 max:195 shoes: Inov-8 oroc 340

I had been planning to run the blue course, but that didn't quite work out. Since I hadn't thought far enough ahead to actually request split starts (wasn't sure whether the munchkins were coming), and daddy-o got lost on the way to the park and his #1, the buses were stopped and start probably closed before he finished.

C • Next time, come see me! :) 3

11 AM

Orienteering 57:45 * 3.56 km (16:13 / km) +96m 14:18 / km
ahr:99 spiked:14/14c shoes: Inov-8 oroc 340

On the bright side, I did the rec-white course with the girls, which turned out to be really fun. We started all together and Samantha would run a bit ahead, occasionally the wrong way because of having her map not-quite-oriented. I made her switch to doing that on the ground, which seemed to help. For the last few controls in the field, I let her go ahead by herself, and she did just fine there.

Eliza showed a lot of interest in actually trying to understand the map, and while she is not there yet, this is a big change from last time. This was a pretty long white course (2.9k), and there wasn't much whining and falling down except for a little towards the end. She is still having problems with side cramps when she runs for more than a minute, so we didn't do too much of that.

Clippy compasses are still working well, though one has a bubble now. Likewise for the bits of cardboard to help deal with the map, though since the cases were sealed we just wrapped the map around the cardboard rather than putting it inside. Also, the girls were excited to have race numbers, run in the chute, and see their names on the projector.

Short video and some photos, all from the head-cam (in hand). It is a new one, Hero3+. Better quality than the old 960 but after youtube compression and stabilization the difference is marginal.

C • Pink ... 1

9 PM

Bike 1:00:12 [1]
ahr:100 max:120

I had thought about doing something like intervals, but decided to save that for tomorrow. This was harder than the HR makes it appear, but still i1.

Stretching 8:00 [0]

Saturday Apr 26, 2014 #

Event: 2014 US Relay Champs and Intercollegiate Champs

10 AM

Running warm up/down 16:51 1.28 mi (13:10 / mi) +20m 12:33 / mi
ahr:145 max:185 shoes: Inov-8 oroc 340

Should have been longer, but I was trying to get Eliza settled to hang out by herself during the race, and also get photos of the start.

Orienteering race 44:30 *** 7.54 km (5:54 / km) +244m 5:05 / km
ahr:176 max:181 spiked:17/20c shoes: Inov-8 oroc 340

Relay champs, 2nd leg ("blue"). 3-pt team was Giovanni, me, and Izzy. Giovanni got an early lead, though I didn't actually know how much (it was 4 min). I would occasionally see 6-pt runners Alex and Wyatt, but spent most of the course afraid that I would see some 3pt dudes. My run was pretty good, though I was slowing down some towards the end, Eddie and Eric were taking 10-15s per control out of me, and they made up almost 2mins in the second half. I had seen Eric on a crossing leg, and knew I still had some gap, so maybe I was slacking somewhat after that point, but more likely I was just fading from a fast start.

It was a physical course, with lots of running in the fields, and though I finished feeling like I could have gone faster, I was happy to have avoided any major mistakes. I finished with a 3-minute lead, at the time that seemed like a pretty good position, but COC killed it on the last leg, Will was 6 mins faster than all the other leg 3 runners. They finished almost 5 mins ahead of us, but at least we were 10 mins ahead of 3rd place DVOA.

It was a fun event. Cool arena and announcing, the courses were good, and it was nice to have a lot of teams, even if things got spread out by the end. The green stuff wasn't too bad. I wore gaiters, which I rarely do, because I didn't want to be afraid of it.

Running warm up/down 4:01 0.33 mi (12:06 / mi) +1m 12:00 / mi
ahr:130 max:139 shoes: Inov-8 oroc 340