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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 9, 2010:

activity # timemileskm+mload
  Running6 2:38:22 18.79(8:26) 30.24(5:14) 12746.5
  Orienteering2 2:20:10 13.48(10:24) 21.7(6:28) 30033 /46c71%56.4
  Stretching6 56:00
  Total6 5:54:32 32.28 51.94 42733 /46c71%103.0
  [1-5]6 4:58:29
averages - sleep:6.4 weight:161.5lbs

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MoTuWeThFrSaSu

Sunday May 9, 2010 #

9 AM

Running warm up/down 10:11 intensity: (15 @1) + (3:31 @2) + (3:15 @3) + (3:10 @4) * 1.0 mi (10:11 / mi)
ahr:157 slept:8.0 shoes: VJ Falcon spikes 2009

cold/windy. to start and around a little, again with nice warmup map that I didn't really use much. spent most of the time considering whether I should skip the run and take fussy Eliza home. not fun.

Orienteering race 1:38:27 intensity: (13:22 @2) + (1:10:35 @3) + (14:25 @4) + (5 @5) **** 15.0 km (6:34 / km) +300m 5:58 / km
ahr:161 max:178 spiked:20/30c shoes: VJ Falcon spikes 2009

concentration issues, and it showed in a few places. forgot my control descriptions holder during the rushed warmup, so I had to flip back and forth on the map, which was somewhat disruptive, especially in those parts where the codes weren't in order. really screwed up 8, maybe rushed into it when I saw Ross coming into 7 as I was leaving, didn't go exactly to an attack point until relocating. the split error estimates look about right for other small mistakes. too much time lost, not good for WR.

HR unusually low for most of the run. had Gu before and at 45mins but not after that. usually I aim for every 40mins, so not sure why I didn't have another at 80 or 90min, I guess it seemed like I was almost done anyway, and I don't remember really being tired. underneath left heel hurt towards the end, as if I'd bruised it landing on a rock. hopefully that and not worsening PF. stiff neck the whole time, maybe from sleeping on the floor.

Great course/map/terrain again. Nice job WCOC.

routegadget

Stretching 5:00 [0]

Saturday May 8, 2010 #

9 AM

Running warm up/down 14:24 intensity: (7:44 @1) + (6:40 @2) * 1.5 mi (9:36 / mi)
ahr:128 max:163 slept:3.5 shoes: VJ Falcon spikes 2009

short warmup around the field and to the start. got the warmup map (I love having these) but was too rushed to spend much time looking at it.

Orienteering race 41:43 intensity: (3 @0) + (15 @1) + (25 @2) + (3:25 @3) + (37:05 @4) + (30 @5) **** 6.7 km (6:14 / km)
ahr:171 max:178 spiked:13/16c shoes: VJ Falcon spikes 2009

rain/darkness/thunder right as I was starting. felt a little hesitant through the first few controls, and I had to work hard to stay concentrated, but managed to do so sufficiently well enough until 11, where I sort of spaced out after crossing the trail on the way up the hill. some time lost being uncertain, then went to exactly the right place with low confidence, didn't see the flag, and wasted another 90s or so before Ross came running by and led me back to the control. chased him around to the last few. felt ok physically despite minimal sleep, though maybe that was a factor at 11. not a terrible result, but much too big of a mistake to be satisfied with.

track from the i-gotU logger looks decent, I had it on 1s intervals with the idea that I could always thin out the points later when cutting up the GPX tracks. probably 2-3s would be fine too. I wore it in the middle of my back through the HRM strap, and also wore a Forerunner 60 (no gps) that I got just for the occasion...I figured that would be easiest to download and worth testing against AP anyway. cut up the GPX, then merged HR using sporttracks, though they may be slightly out of sync since I had to set the clock on the FR60 manually.

very nice course and terrain. didn't recognize any of it (except the playground) from the last a-meet here. just noticed...from the google street map view, it looks like the area around blue #8-9 is subdivided for housing development? that would be a bummer unless it's for a WCOC clubhouse;-)

routegadget

Running 2:44 intensity: (1:40 @1) + (1:04 @2) 0.3 mi (9:06 / mi)
ahr:132 max:142 shoes: VJ Falcon spikes 2009

The girls were happy playing with Marie (thanks!), so I had a quick cooldown back to the car to get my jacket.

Stretching 5:00 [0]

Friday May 7, 2010 #

Note

stressing about having both girlies along and keeping them happy this weekend. better than not going at all I suppose, assuming I don't break them somehow. they are cute when not screaming. should be good practice undistracting myself.

Thursday May 6, 2010 #

1 PM

Running 15:18 intensity: (1:02 @1) + (14:16 @2) 1.8 mi (8:30 / mi) +30m 8:05 / mi
ahr:141 max:153 slept:7.0 shoes: Nimbus 11Y

taking it easy before the weekend

Stretching 10:00 [0]

Wednesday May 5, 2010 #

12 PM

Running intervals 47:00 intensity: (1:13 @1) + (13:19 @2) + (16:28 @3) + (16:00 @5) 6.13 mi (7:40 / mi) +55m 7:28 / mi
ahr:158 max:175 slept:5.5 weight:161.5lbs shoes: Nimbus 11Y

4*4/3, warm weather. took it somewhat easy, at least on the first one (downhill).

Stretching 12:00 [0]

Tuesday May 4, 2010 #

1 PM

Running 33:53 intensity: (1:16 @1) + (23:56 @2) + (8:28 @3) + (13 @4) 4.08 mi (8:19 / mi) +21m 8:11 / mi
ahr:151 max:167 slept:7.0 shoes: Nimbus 11Y

Stretching 10:00 [0]

Monday May 3, 2010 #

1 PM

Running 34:52 [2] 3.99 mi (8:45 / mi) +21m 8:36 / mi
ahr:144 max:173 slept:7.5 shoes: Nimbus 11Y

Stretching 14:00 [0]

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