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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Jun 3, 2012:

activity # timemileskm+mload
  Running6 4:39:50 32.34(8:39) 52.05(5:23) 39855.2
  Strength2 50:535.2
  Stretching6 49:00
  Orienteering1 38:48 4.41(8:48) 7.1(5:28) 7716 /16c100%21.6
  Total6 6:58:31 36.75 59.15 47516 /16c100%82.0
  [1-5]6 6:09:31
averages - sleep:6.7 weight:164.8lbs

» now

Sunday Jun 3, 2012 #

Event: QOC Jug Bay
11 AM

Running warm up/down 10:19 intensity: (1:03 @1) + (9:09 @2) + (7 @3) 1.18 mi (8:45 / mi) +6m 8:36 / mi
ahr:144 max:165 shoes: Inov-8 oroc 280

So, I am usually late getting to jug bay, which used to be because I always mis-remembered how long the drive was. Not that being a little late is bad, rushing to events is always a good pre-race adrenaline warmup. But this time it happened (due to Samantha's schedule) that I was out the door with plenty of time to get picnic supplies and get on the road. I even wondered if I would be sleepy at the start due to the relaxed arrival. Except that I had forgotten my o-shoes. I was only 15 minutes down the road when I realized, so I did have time to go back for them. but that fixed my adrenaline problem. and I even still had time for a short jog up the road before the start.

Orienteering race 38:48 intensity: (2:02 @2) + (8:24 @3) + (1:07:10 @4) *** 7.1 km (5:28 / km) +77m 5:11 / km
ahr:168 max:174 spiked:16/16c shoes: Inov-8 oroc 280

The beverage chase, fun far-away people should really fly in for this. Three loops, mass start. This year there was a short run to the maps after the starting drink, which seemed to work pretty well. We also had inappropriately nice weather compared to the usual heat wave or thunderstorm. off in a pack with Jon, Johan, Clem, Dan Q, and briefly Ted. Eddie took a different route to the first control, so I never saw him. Didn't try to go out especially fast, but I still had the honor of waking up the first control. Very close with J/J/D (and apparently Clem but I never saw him) for the first two loops. I was ahead starting the second drink, but Jon chugged his way out first.

We picked up the second map, which had loops 2 and 3 on opposite sides, and I almost ran off on loop 3, but luckily was still following Jon when I realized the mistake. Still first into the next control. Then just behind J+J for a while, until the next run-in where they took a slightly slower trail along the water, and I followed the edge of the field. The third drink was my fastest, surprising because I mistakenly picked up a cup of iced tea first, and only after a few gulps restarted with a Sam Adams. Maybe that helped though.

Out first on the third loop, leading at each control, though I was behind Jon at least once during a leg, and Johan was right there also. At some point we dropped Dan (who hangs on longer and longer every year), but three of us were pretty much all together still at 16. I started out going straight, and then more right to the road. Jon was too far left then had to go right around the fence. Johan was closer but tried to cut across more tall grass into 17 and lost time there. I worried it might be hard to find 17 in a relatively featureless area, but was relieved to see it before I left the field. In to the last drink with just enough time that I didn't have to totally choke it down, not that I could have.

be sure to check out the video. maybe less interesting than last year's where I was chasing Jon for most of the time.

Running 41:18 intensity: (2:10 @1) + (36:13 @2) + (2:55 @3) 4.6 mi (8:59 / mi) +36m 8:46 / mi
ahr:148 max:160 shoes: Inov-8 oroc 280

short on distance for the week, so before the BBQ really got going I went out for two extra trail loops around the park to make it a long day. the trail was nice and soft, though by now I was fully feeling the effects of all the refreshments, which made for an interesting cool-down.

Stretching 5:00 [0]

Saturday Jun 2, 2012 #

11 AM

Running 32:16 [1] 2.56 mi (12:36 / mi) +9m 12:28 / mi
ahr:118 max:131 slept:6.5 weight:165lbs shoes: Nimbus 13

easy run with the girls on their bikes, with a break for the playground. some nice big mud puddles and minimal whining/crying/fighting/racing/crashing.

Stretching 5:00 [0]

Friday Jun 1, 2012 #

12 PM

Strength 27:54 intensity: (27:09 @1) + (45 @2)
ahr:109 max:143 slept:6.0 weight:164lbs

Running 43:46 intensity: (54 @1) + (23:26 @2) + (19:00 @3) + (26 @4) 5.98 mi (7:19 / mi) +53m 7:07 / mi
ahr:153 max:167 shoes: Nimbus 13

Stretching 12:00 [0]

Thursday May 31, 2012 #

12 PM

Running (trail) 56:18 intensity: (36:18 @2) + (20:00 @3) 6.58 mi (8:33 / mi) +139m 8:02 / mi
slept:7.0 weight:165lbs shoes: Nimbus 13

Stretching 7:00 [0]

Wednesday May 30, 2012 #

11 AM

Strength 22:59 [1]
ahr:88 max:111 slept:8.0 weight:165lbs

Running 41:15 intensity: (6:23 @1) + (34:52 @2) 5.19 mi (7:57 / mi) +57m 7:41 / mi
ahr:143 max:155 shoes: Nimbus 13

unusually tired today. hopefully not getting sick. Registered for NAOC!

Stretching 10:00 [0]

Tuesday May 29, 2012 #

3 PM

Running 54:38 intensity: (8:52 @1) + (45:27 @2) + (19 @3) 6.25 mi (8:45 / mi) +98m 8:20 / mi
ahr:142 max:157 slept:6.0 shoes: Nimbus 13

slow run around the neighborhood after driving home from VT. very hot, in the 90s. felt ok despite that, would have gone longer except that I had an upset stomach for some reason.

Stretching 10:00 [0]

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