Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 20, 2019:

activity # timemileskm+mload
  Running5 2:50:11 16.67(10:13) 26.83(6:21) 11329.7
  Strength4 2:00:5112.2
  Orienteering2 1:58:57 8.63(13:47) 13.89(8:34) 60728 /33c84%43.7
  Stretching4 34:001.0
  Cross training1 8:000.8
  X-Training1 10.0
  Total7 7:32:00 25.3 40.72 72028 /33c84%87.3
  [1-5]7 7:08:00

«»
1:41
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

9 AM

Running 16:18 intensity: (12:13 @1) + (4:05 @2) 1.16 mi (14:03 / mi) +18m 13:23 / mi
ahr:119 max:133 shoes: Icebug Spirit 7 OLX

Orienteering 58:00 intensity: (2:58 @1) + (13:40 @2) + (31:38 @3) + (9:28 @4) + (16 @5) **** 6.99 km (8:18 / km) +371m 6:34 / km
ahr:156 max:181 spiked:11/14c shoes: Icebug Spirit 7 OLX

Masters nationals day 2. No big mistakes again, but lost some time to poor execution on 8 and 10. Also Will was a beast on the KOM leg. Tied with Boris at the last control, got him to the finish, mainly because he didn't see the flagging. Will was out of reach 2.5 mins ahead, a little over 2mins overall. Fun weekend, I enjoyed the venue and terrain, even though it was a bit rough out there. RG

Running warm up/down 11:27 intensity: (5:30 @1) + (5:57 @2) 0.78 mi (14:41 / mi)
ahr:122 max:142 shoes: Icebug Spirit 7 OLX

cool down with Samantha to get her warmed up. She ran well on yellow and had fun both days.

Red Sunday - Splits

Saturday Oct 19, 2019 #

Event: 2019 Orienteering USA Masters Nationals at the Older Dash
 
9 AM

Running warm up/down 19:16 intensity: (7:00 @1) + (12:16 @2) 1.4 mi (13:46 / mi)
ahr:107 max:152 shoes: Icebug Spirit 7 OLX

warmup jog before and after chairlift ride to the top. was worried about being cold on the lift but it was fine. Great views from the top, including snow-capped Mt Washington.

Orienteering 1:00:57 intensity: (15:41 @1) + (7:32 @2) + (20:27 @3) + (16:06 @4) + (1:11 @5) **** 6.9 km (8:50 / km) +236m 7:32 / km
ahr:149 max:193 spiked:17/19c shoes: Icebug Spirit 7 OLX

I think maybe this is my first masters nationals, a good run on red/M40. The terrain at the top was a bit of a surprise, but I hit 1 ok with some hesitation. Lots more hesitation on all the downhill legs, and lost some time running past 6. I had read the notes but didn't process the triangle rootstock thing, which would have helped on that one. Things went mostly smooth after that, though rocky steep stuff kept the speed kind of low. Just ahead of Will and Boris. RG
2 PM

X-Training 1 [1]
ahr:90 max:102

Samantha and I did the zip lines (her idea) and mountain coaster. The GoPro app made a cool video for us: https://youtu.be/ZiVypWK0nJ8

Red Saturday - Splits

Thursday Oct 17, 2019 #

12 PM

Strength 28:11 intensity: (27:57 @1) + (14 @2)
ahr:86 max:128

Cross training 8:00 [1]

Stretching 8:00 [0]

Wednesday Oct 16, 2019 #

11 AM

Strength 44:57 intensity: (44:23 @1) + (34 @2)
ahr:87 max:132

Running (treadmill) 43:22 intensity: (11:54 @1) + (17:28 @2) + (14:00 @3) 5.0 mi (8:40 / mi)
ahr:128 max:150 shoes: Nimbus 20 green

Stretching 13:00 [0]

Tuesday Oct 15, 2019 #

4 PM

Strength 23:16 [1]
ahr:83 max:116

Running 42:51 intensity: (24:59 @1) + (17:52 @2) 4.19 mi (10:14 / mi) +39m 9:56 / mi
ahr:123 max:135 shoes: Nimbus 20 green

from work to VW shop with TSS mem+zmr, which took the first ~20 mins. looks like I was a bit off on one (7) and forgot to circle another one entirely (9).

Stretching 3:00 [0]

Monday Oct 14, 2019 #

12 PM

Strength 24:27 intensity: (24:22 @1) + (5 @2)
ahr:81 max:127

Running 36:57 intensity: (10:00 @1) + (26:57 @2) 4.14 mi (8:55 / mi) +55m 8:34 / mi
ahr:128 max:155 shoes: Nimbus 20 green

Stretching 10:00 [1]

« Earlier | Later »