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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Jun 4, 2016:

activity # timemileskm+mload
  Orienteering3 3:55:11 18.68(12:36) 30.06(7:49) 112390 /98c91%88.8
  Running4 2:08:33 10.49(12:15) 16.88(7:37) 17720.5
  Stretching9 1:52:00
  Elliptical1 1:05:008.9
  Total9 9:00:44 29.16 46.94 130090 /98c91%118.2
  [1-5]6 7:08:44

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SuMoTuWeThFrSa

Saturday Jun 4, 2016 #

7 AM

Stretching 10:00 [0]

10 AM

Orienteering warm up/down 10:22 intensity: (1:45 @1) + (8:18 @2) + (19 @3) 0.68 mi (15:08 / mi) +28m 13:26 / mi
ahr:139 max:161 spiked:1/2c shoes: Inov-8 oroc 340

Orienteering race 2:04:17 intensity: (21 @1) + (13:31 @2) + (1:07:07 @3) + (43:18 @4) **** 15.25 km (8:09 / km) +720m 6:36 / km
ahr:162 max:172 spiked:19/23c shoes: Inov-8 oroc 340

TT Long is long. This was fun, and I felt mostly fine running. Some small mistakes on 1, 15, 16, 18. At various points ran into Balter, Ross, Eric, and Will. Tired by the end, and it felt like I had a big blister under my left heel (turns out to have been a pretty small one). It was pretty warm but I think I handled that well enough. A really nice area, never quite got used to 1:15 scale. Again I was pretty happy with the result.

Stretching 10:00 [0]


Long Blue - Splits

Friday Jun 3, 2016 #

Event: Senior Team USA Trials
 
11 AM

Stretching 12:00 [0]

4 PM

Orienteering warm up/down 15:56 intensity: (6:11 @1) + (9:45 @2) ** 1.17 mi (13:37 / mi) +17m 13:02 / mi
ahr:139 spiked:3/3c shoes: Nimbus 16 red

on the warmup map.

Orienteering race 17:00 intensity: (14 @1) + (19 @2) + (1:23 @3) + (15:01 @4) + (3 @5) **** 3.82 km (4:27 / km) +38m 4:15 / km
ahr:171 max:180 spiked:19/21c shoes: Nimbus 16 red

TT sprint. I was nervous about running too fast here and aggravating my back for the whole weekend. So I held back on the speed and tried to keep my core stable. The result was better than expected, I navigated well and dodged flower beds without feeling rushed, but it also seems from the GPS like I wasn't going all that slowly. in the last third, Will E caught up from a minute back, but then I kind of kept up with him. In the end, I wasn't tired and felt like I could have run a lot faster. Generally satisfied with the result though.

Running warm up/down 6:28 intensity: (1:00 @1) + (5:28 @2) 0.53 mi (12:17 / mi) +8m 11:44 / mi
ahr:133 max:142 shoes: Nimbus 16 red

Stretching 15:00 [0]

before and after. focused on hip flexors.

Sprint Blue - Splits

Thursday Jun 2, 2016 #

10 PM

Stretching 10:00 [0]

back is not feeling awesome.

Wednesday Jun 1, 2016 #

1 PM

Running 46:04 intensity: (4:32 @1) + (41:32 @2) 5.1 mi (9:02 / mi) +47m 8:47 / mi
ahr:140 max:152 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday May 31, 2016 #

1 PM

Elliptical 1:05:00 intensity: (41:29 @1) + (23:31 @2)
ahr:114 max:129 shoes: Nimbus 16 red

Stretching 15:00 [0]

Monday May 30, 2016 #

3 PM

Orienteering 1:07:36 intensity: (58 @1) + (39:00 @2) + (27:09 @3) + (29 @4) *** 8.01 km (8:26 / km) +320m 7:02 / km
ahr:153 max:172 spiked:48/49c shoes: Inov-8 oroc 340

easier run around the GFMD loop, but backwards starting near the gold mine.

Running 21:40 intensity: (23 @1) + (19:48 @2) + (1:29 @3) * 1.74 mi (12:26 / mi) +59m 11:15 / mi
ahr:144 max:174 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

Sunday May 29, 2016 #

9 AM

Running 20:02 [1] 1.14 mi (17:34 / mi) +23m 16:32 / mi
ahr:108 max:123 shoes: Nimbus 16 red

trail run with Samantha

Running 34:19 intensity: (29:39 @1) + (4:17 @2) + (17 @3) + (6 @4) 1.98 mi (17:20 / mi) +39m 16:19 / mi
ahr:110 max:168 shoes: Nimbus 16 red

neighborhood run with Eliza

Stretching 10:00 [0]

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