Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 28, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	5:05:51	33.91	(9:01)	54.57	(5:36)	493				62.6
	Orienteering	1	1:40:19	8.95	(11:13)	14.4	(6:58)	452	30 /	30c	100%	45.1
	Stretching	7	56:00
	Strength	1	16:00									1.7
	Total	7	7:58:10	42.85		68.96		945	30 /	30c	100%	109.4
	[1-5]	7	7:02:09
averages - sleep:6.9

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Sunday Oct 28, 2012 #

Event: QOC Hemlock Overlook

10 AM

Running warm up/down 1:59 0.23 mi (8:38 / mi) +6m 7:59 / mi
shoes: Inov-8 oroc 340

not a very serious warmup

Orienteering race 1:08:00 *** 9.59 km (7:06 / km) +306m 6:07 / km
ahr:163 max:172 spiked:20/20c shoes: Inov-8 oroc 340

RG mapvideo Blue course at hemlock overlook. I am used to running here earlier in the fall, so it was nice to have a lot more of the leaves down. the woods were actually very nice in most places. Some trouble getting on the big trail at the south end of the map, it's not really there anymore and is blocked by lots of deadfall in various places. otherwise clean run, just a little bit ahead of Jon.

Orienteering race 32:19 *** 4.81 km (6:43 / km) +146m 5:50 / km
ahr:160 max:169 spiked:10/10c shoes: Inov-8 oroc 340

RG mapvideo Had a few cookies and went back out on brown. Some legs were the same, so I tried to at least take different routes. Getting tired by the end.

Running warm up/down 10:27 ** 0.99 mi (10:33 / mi) +16m 10:03 / mi
ahr:138 max:148 shoes: Inov-8 oroc 340

long way back to the car.

Stretching 5:00 [0]

Brown - Splits

Blue - Splits

Saturday Oct 27, 2012 #

3 PM

Running 33:02 3.98 mi (8:18 / mi) +88m 7:46 / mi
ahr:136 max:162 slept:6.7 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Friday Oct 26, 2012 #

12 PM

Running (trail) 1:07:16 7.75 mi (8:41 / mi) +160m 8:09 / mi
ahr:147 slept:6.5 shoes: Nimbus 13 blue

As expected, a little tight from yesterday's strength and ikea-furniture-assembly workout. Way more leaves down this week, hiding at least one trip hazard...no serious damage sustained. Forest starting to look nice though.

Stretching 7:00 [0]

Thursday Oct 25, 2012 #

12 PM

Strength 16:00
ahr:110 max:143 slept:7.0

C • strength 3

Running 43:05 5.12 mi (8:25 / mi) +47m 8:11 / mi
ahr:144 max:158 shoes: Nimbus 13 blue

Stretching 12:00 [0]

Wednesday Oct 24, 2012 #

9 PM

Running intervals 1:13:07 7.09 mi (10:19 / mi) +64m 10:02 / mi
ahr:134 max:177 slept:7.0 shoes: Nimbus 13 blue

Second day in a row I missed my lunch time run slot, due to busyness at work. I don't usually enjoy running at night these days (except night-o) so I was leaning towards skipping, and catching up on NAOC logging rather than doing it again. But some gentle prodding from Alex changed my mind, and then I even persuaded myself to go to the track, mainly for variety. It was dark, but there was enough glow from nearby lights that I could at least see all the track markings, and that was pretty cool. Still didn't have tons of energy, so i did 8x400, a relatively easy workout. Couldn't see the watch, and I didn't worry much about the pace, though after the first one I was pretty much right on.

Stretching 6:00 [0]

Tuesday Oct 23, 2012 #

8 PM

Running 36:06 3.93 mi (9:11 / mi) +64m 8:45 / mi
ahr:136 max:148 slept:7.0 shoes: Nimbus 13 blue

Stretching 6:00 [0]

Monday Oct 22, 2012 #

Note

Severe awesomeness-hangover today. pictures, for anyone who missed the photos thread.

1 PM

Running 40:49 [2] 4.82 mi (8:28 / mi) +48m 8:13 / mi
ahr:145 slept:7.5 shoes: Nimbus 13 blue

easy. it seems like I escaped the weekend with only flesh wounds. oddly, not even really that sore today.

C • Good base you have there! 2

Stretching 10:00 [0]

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