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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Sep 21, 2014:

activity # timemileskm+mload
  Bike3 2:49:31 13.49 21.71 37416 /20c80%32.0
  Running4 2:28:18 16.66(8:54) 26.81(5:32) 9240.9
  Elliptical2 1:25:0210.3
  Orienteering1 56:28 5.36(10:32) 8.63(6:32) 23120 /20c100%31.5
  Stretching6 51:00
  Strength2 43:214.4
  Total7 9:13:40 35.51 57.15 69736 /40c90%119.1
  [1-5]7 8:22:40
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Sep 21, 2014 #

Event: QOC Lake Accotink
 
Event: Susquehanna Stumble XVI - Adams Creek
 
9 AM

Bike warm up/down 4:58 intensity: (4:28 @1) + (30 @2) 0.77 mi (9.3 mph) +9m
ahr:112 max:131

Bike (MTBO) 45:40 intensity: (36 @1) + (23:44 @2) + (16:29 @3) + (4:51 @4) *** 5.19 mi (6.8 mph) +167m
ahr:154 max:176 spiked:16/20c

Advanced course, this was fun. Very dense network with lots of junctions and turns. The trails were more technical than I was expecting, but I managed to get around well enough. I wasn't shy about dismounting for logs.

Lost time in a few places:
#1 stuck behind some slow ladies on the main trail
#8 left route choice was longer, though I partly went that way to get around the same slow ladies from #1.
#12 confused in the maze of trails on the beginning of the leg.
#17 was hung a bit north of the mapped location. (I think 2 was also off, but I didn't lose any time on it)
#20 should have gone straight, but the dotted trail seemed like it would be rough. (I rode it later, it seemed fine except for one steep section). Then, I couldn't find the finish, which was out on the dam away from the trail.

Borrowed an Autopilot map board from Greg, I think that helped a lot. I also have gopro video from the ride, except I won't post it because the angle is bad. Wearing the chest-mount, even with the camera tilted slightly up, when I lean over on the bike you mostly see the front wheel. I thought maybe the wide-angle would be enough, but I am realizing afterwards I should have just mounted it upside-down and tilted it forwards.

Running warm up/down 2:30 intensity: (17 @1) + (2:13 @2) 0.24 mi (10:25 / mi) +1m 10:17 / mi
ahr:133 max:140 shoes: Inov-8 oroc 340

Orienteering race 56:28 intensity: (15 @1) + (57 @2) + (9:41 @3) + (45:32 @4) + (3 @5) *** 8.63 km (6:32 / km) +231m 5:46 / km
ahr:169 max:180 spiked:20/20c shoes: Inov-8 oroc 340

Red course. Lots of trails, but mostly made good use of the terrain despite that. No significant mistakes, though it looks like I was running slower than Jon, and would have been behind except for his mistakes. Lacking a great changing option, I ran with o-pants over bike shorts, which seemed ok.

Bike (MTB) 44:08 intensity: (3:10 @1) + (35:41 @2) + (5:17 @3) 5.24 mi (7.1 mph) +166m
ahr:142 max:165

Some more trail riding. I took a map, but not a map-board, so I didn't really use the map. I attempted a bunch of logs that I had dismounted for earlier, and discovered that I could pretty much ride over all of them except for a few uphill cases.

Stretching 5:00 [0]


Red - Splits

Advanced - Splits

Saturday Sep 20, 2014 #

3 PM

Bike 24:13 intensity: (24:02 @1) + (11 @2) 2.29 mi (5.7 mph) +32m
ahr:84 max:127

MTB road test with both girls for a lap around the block, then with Samantha for some more around the neighborhood. It seems that all repairs were successful, including the shifter replacement. I forgot how cushy this thing is.

Friday Sep 19, 2014 #

12 PM

Running 42:07 [2] 5.09 mi (8:17 / mi) +31m 8:07 / mi
ahr:150 max:160 shoes: Nimbus 15 yellow

Elliptical 20:01 [1]
ahr:118 max:124

Stretching 8:00 [0]

Thursday Sep 18, 2014 #

11 AM

Strength 17:18 [1]
ahr:79 max:98

Bike 50:32 intensity: (50:07 @1) + (25 @2)
ahr:111 max:126

Stretching 10:00 [0]

10 PM

Note

MTB progress:
Bought new rear wheel, swapped gear cluster. That turned out to be much easier than I thought it would be. I also took off daddy-o's hybrid/slick tires and put the mountain tires back on. The slicks were really tight and it took over an hour to get the front one off even with a full set of levers. Replaced all brake pads, rear ones were worn down to the metal. Still need adjustments there.

Now it seems like I need to replace the jammed rear brake cable and maybe also the left shift lever if I want to be able to switch chainrings.
C • Brake cables 2

Wednesday Sep 17, 2014 #

Note

Have decided to try to fix my old MTB (cracked rear rim and worn out brakes) in time for MTBO sunday. It could happen.
C • Old Mtn Bike 2
5 PM

Running 41:56 intensity: (5:57 @1) + (35:59 @2) 4.32 mi (9:42 / mi) +60m 9:18 / mi
ahr:136 slept:7.0 shoes: Nimbus 15 yellow

uninspiring run on the streets while Eliza was having soccer practice. left heel bothering me a little today.

Stretching 10:00 [0]

Tuesday Sep 16, 2014 #

12 PM

Strength (core) 9:38 [1]
ahr:111

Running intervals (treadmill) 1:01:45 intensity: (6:41 @1) + (38:18 @2) + (16:46 @5) 7.01 mi (8:49 / mi)
ahr:154 max:175 shoes: Nimbus 15 yellow

4x 0.75mi, 10.6,10.7,10.8,10.9mph. 1% incline. Generally sleepy today but felt pretty good during the workout.

Strength (legs) 16:25 intensity: (15:40 @1) + (45 @2)
ahr:107 max:129

Stretching 8:00 [0]

Monday Sep 15, 2014 #

12 PM

Elliptical 1:05:01 intensity: (46:34 @1) + (18:27 @2)
ahr:115 max:132

Stretching 10:00 [0]

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