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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 12, 2009:

activity # timemileskm+mload
  Orienteering1 3:21:30 19.76(10:12) 31.8(6:20) 80624 /27c88%97.7
  Running4 1:49:00 14.04(7:46) 22.59(4:50) 11833.1
  Stretching6 1:10:00
  Bike1 20:012.0
  Total6 6:40:31 33.8 54.39 92324 /27c88%132.8
  [1-5]5 5:30:31
averages - sleep:6

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Monday Oct 12, 2009 #

Bike (stationary) 20:01 [1]
slept:6.0

pretty sore, just warming up to stretch out.

Stretching 15:00 [0]

Sunday Oct 11, 2009 #

Event: Hudson Highlander
 

Running warm up/down 4:43 intensity: (2:21 @1) + (2:17 @2) + (5 @3) 0.36 mi (13:07 / mi) +14m 11:44 / mi
ahr:135 max:156 slept:6.5 shoes: VJ Falcon spikes 2009

Orienteering race 3:21:30 intensity: (1:40 @1) + (13:53 @2) + (1:27:10 @3) + (1:36:54 @4) + (1:53 @5) *** 19.76 mi (10:12 / mi) +806m 9:03 / mi
ahr:165 max:180 spiked:24/27c shoes: VJ Falcon spikes 2009

the highlander. after starting a bit behind, caught up to boris/clem/ross, and then ran with/behind Boris for pretty much the whole rest of the way. our navigation was good, though I was mostly back-seat driving. by the end of the trail run I had some painful blisters, and stopping to tighten my shoes helped slightly, and I'm sure the Aleve I took before starting helped too. had 5 caffeinated GUs, pretty much every 40mins regardless of whether there was a water stop, that definitely helped. by the last loop my legs felt rubbery and my feet hurt, but we did a good job pushing all the way through. I was worried about breaking myself for Wisconsin, but my toe joint was fine, so it seems like the main damage was blisters.

not sure why the printing on the last map sucked so bad, though interestingly there are small parts of it that are ok. also I think the clock on the last control was off, since my last two watch splits were quite a bit different than the epunch. overall though it was a very nice day, and I was happy with the result. thanks especially to boris for the company.

Stretching 8:00 [0]


Highlander - Splits

Friday Oct 9, 2009 #

Stretching 5:00 [0]
slept:4.5

just got another compass (from amazon), an identical replacement for the one I cracked at the beer chase. the old one is not totally wrecked, maybe with some clear tape it can be fine for backup/training.

Thursday Oct 8, 2009 #

Running 32:22 intensity: (2:18 @1) + (22:12 @2) + (7:52 @3) 4.05 mi (7:59 / mi) +38m 7:46 / mi
ahr:149 max:162 slept:6.5 shoes: Nimbus 11

Stretching 15:00 [0]

Wednesday Oct 7, 2009 #

Running 12:29 [2] 1.55 mi (8:03 / mi) +4m 7:59 / mi
slept:7.5 shoes: Nimbus 11

Running tempo 17:20 [4] 2.83 mi (6:08 / mi) +7m 6:05 / mi
ahr:168 max:177 shoes: Nimbus 11

20-30mph winds today. felt good, amazing what some sleep will do.

Running 9:45 intensity: (1:03 @2) + (7:46 @3) + (56 @4) 1.21 mi (8:05 / mi) +22m 7:39 / mi
ahr:161 max:167

Stretching 12:00 [0]

Tuesday Oct 6, 2009 #

Running 32:21 intensity: (2:13 @1) + (22:31 @2) + (7:37 @3) 4.04 mi (8:00 / mi) +34m 7:48 / mi
ahr:149 max:163 slept:5.0 shoes: Nimbus 11

Stretching 15:00 [0]

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