Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 27, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	3:11:35	22.79	(8:24)	36.67	(5:13)	240				42.0
	Orienteering	5	2:13:18	11.57	(11:31)	18.61	(7:10)	595	70 /	77c	90%	64.6
	Stretching	5	56:00
	Strength	2	30:05									3.0
	Total	9	6:50:58	34.35		55.29		835	70 /	77c	90%	109.6
	[1-5]	9	5:54:58
averages - sleep:6.6

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Sunday May 27, 2012 #

9 AM

Orienteering race 21:50 [4] *** 3.69 km (5:55 / km) +68m 5:25 / km
ahr:163 max:167 spiked:16/17c slept:6.0 shoes: Inov-8 oroc 280

Not wanting to leave the girls with my mom for a second full day, I brought them along, with a plan to maybe race or just pickup controls in the morning, and hang out for Mt Tom. Special thanks to Valerie for appearing at the right moment and entertaining the cheering squad while I just barely snuck into my start slot. no warmup or cooldown, but still a solid run. Only some time lost in the field on 12...though not enough that I would have caught Giacomo. and thanks to biggins for the socks.

C • Valerie is the best 4

Event 4 - Cemetery Hill Long Sprint - Splits

Saturday May 26, 2012 #

Event: Western Mass 5-Day

10 AM

Running warm up/down 12:12 [1] 1.17 mi (10:26 / mi) +2m 10:22 / mi
ahr:150 max:194 shoes: Inov-8 oroc 280

Orienteering race 30:13 *** 4.39 km (6:53 / km) +192m 5:39 / km
ahr:172 max:180 spiked:16/16c shoes: Inov-8 oroc 280

event 1, middle. felt quite good during this race. navigated confidently and found the controls easily. hard work during the big uphill legs, but the rest of the course seemed like it was all downhill, which made it fun. nice forest too. pleasantly surprised to be fastest.

1 PM

Running warm up/down 6:43 [1] 0.58 mi (11:35 / mi) +1m 11:31 / mi
ahr:155 max:188 shoes: Inov-8 oroc 280

Orienteering race 36:23 *** 4.75 km (7:40 / km) +239m 6:07 / km
ahr:170 max:178 spiked:13/16c shoes: Inov-8 oroc 280

Event 2, middle. hotter and more tired for this one, but of course everybody was. felt much less fresh and confident, and was moving relatively slower. lost a little on #2 when I didn't see the control, and also missed 5 despite a decent but unconfident attack from the trail bend. finally a big chunk of time lost on 15, I had planned to contour around slightly left after success going through there in the morning, but got into some thick stuff, and ended up even further left. Straight was obviously the way to go on that one. A long ways behind eddie, and would still have been a few minutes out even without the mistakes.

4 PM

Orienteering (control pickup) 28:09 1.18 mi (23:51 / mi) +42m 21:29 / mi
ahr:126 max:153 spiked:8/10c shoes: Inov-8 oroc 280

a bunch of the closest-in controls, many on trails. mistake on one that I had already been to, oops.

5 PM

Running warm up/down 6:28 0.62 mi (10:22 / mi) +23m 9:18 / mi
ahr:133 max:152 shoes: Nimbus 13

Orienteering race 16:43 *** 3.89 km (4:18 / km) +54m 4:01 / km
ahr:166 max:176 spiked:17/18c shoes: Nimbus 13

Event 3, campus sprint. fast not-too-tricky course around UMass Amherst. mostly clean, a little hesitation out of 7, didn't see the bridge route to 9, and got a little confused arriving at 14. I also jumped over a tiny flower bed there that I didn't see until it was too late, oops. wore headcam, video attached to the track. hadn't fully charged the camera battery, but it lasted until a few seconds from the end.

C • Nice video! Looks like you ... 2

Stretching 20:00 [0]

stretching time combined from various parts of the day

Event 1 - Middle Blue - Splits

Event 2 - Middle Blue - Splits

Event 3 - UMass Long - Splits