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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 13, 2013:

activity # timemileskm+mload
  Orienteering3 2:52:54 14.39(12:01) 23.16(7:28) 77051 /58c87%66.7
  Running3 59:21 4.2(14:09) 6.75(8:47) 19510.5
  Bike2 50:005.0
  Stretching6 48:00
  Total6 5:30:15 18.59 29.91 96551 /58c87%82.2
  [1-5]5 4:42:15
averages - sleep:6.1

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Monday May 13, 2013 #

12 PM

Bike 30:00 [1]
ahr:113 max:127 slept:6.5

Stretching 10:00 [0]

Sunday May 12, 2013 #

10 AM

Running warm up/down 8:59 intensity: (9 @1) + (1:32 @2) + (2:24 @3) + (4:54 @4) 0.71 mi (12:44 / mi) +73m 9:38 / mi
ahr:163 max:177 shoes: Nimbus 12 white

Stretching 5:00 [0]

Orienteering race 1:52:12 intensity: (3:54 @1) + (36:07 @2) + (39:04 @3) + (30:45 @4) + (2:22 @5) **** 14.59 km (7:41 / km) +575m 6:25 / km
ahr:158 max:175 spiked:18/22c shoes: Nimbus 12 white

Team trials long. I wasn't sure whether I was going to start this, due to my foot. But it wasn't feeling any worse (with Aleve) sunday morning, so I figured I would go ahead anyway. Had a clue it would be tough given the short-ish length and expected winning time. Not moving very quickly, mostly just plodding along, though again not many mistakes. Being slow definitely helps with that. The biggest problem was coming down the hill to 8, not really having a plan. dropped off to the right a bit, then had to angle back left without much to collect myself. Was going to continue down to the trail but things started to match up again on the way there. 2-3mins. Tweaked my achilles somewhere around there also, though not so badly. Caught up to Wil Smith on the road into the last loop, and we were together for the rest. Heel definitely more sore by the end, and also developing some blisters under the other foot. Tired but not dead by the end, I guess the slow pace and my cross training volume helped out there. decent TT points, higher than expected.

Just missed the last named-alternate spot, I am ok with that. I would not have wanted to sneak onto the team with slow clean runs, uncertain injury status, and little chance of more speed in time for WOC...I would have declined rather than take a spot from someone faster. I am going anyway though, I have tickets already. Given my current recovery trajectory, I should be able to have some nice runs in the public races, perhaps even while wearing o-shoes.

Saturday May 11, 2013 #

11 AM

Running warm up/down 15:00 [1] 0.9 mi (16:40 / mi) +100m 12:24 / mi
shoes: Nimbus 12 white

Orienteering race 43:45 intensity: (3:46 @1) + (12:40 @2) + (11:12 @3) + (16:07 @4) **** 5.31 km (8:14 / km) +125m 7:22 / km
ahr:157 max:177 spiked:15/18c shoes: Nimbus 12 white

Team trials middle distance. Another steady run, cleaner than any of my prior races at Moreau. Not much time lost, a few seconds of looking around here and there, but mostly I was in the right spots. A few times I stumbled right into the controls just before I had a chance to get confused. A little slippery in my asics, but my foot seemed mostly ok again today. Rather low TT points today, just hesitating I guess. Great run by Boris though!

Running warm up/down 18:21 [1] 0.87 mi (20:59 / mi)
ahr:104 max:117 shoes: Nimbus 12 white

Stretching 5:00 [0]

Friday May 10, 2013 #

2 PM

Running warm up/down 11:42 intensity: (5:41 @1) + (3:28 @2) + (2:16 @3) + (17 @4) 1.16 mi (10:05 / mi) +2m 10:02 / mi
ahr:131 max:170 shoes: Nimbus 12 white

hey, an actual warmup.

Orienteering race 16:57 intensity: (35 @1) + (2:13 @2) + (2:12 @3) + (5:01 @4) + (6:56 @5) 3.26 km (5:12 / km) +70m 4:42 / km
ahr:169 max:182 spiked:18/18c shoes: Nimbus 12 white

Team trials sprint. decent run, no real mistakes, except ran a little past 3. I was able to move pretty well on the flat parts, and felt ok the rest of the time. foot a little stiff afterwards, but not any more messed up. The times were pretty tight today, and I was happy to be unexpectedly close to the fast guys.

Running warm up/down 5:19 intensity: (52 @1) + (3:40 @2) + (47 @3) 0.56 mi (9:34 / mi) +20m 8:36 / mi
ahr:144 max:165 shoes: Nimbus 12 white

Stretching 10:00 [0]

Thursday May 9, 2013 #

10 AM

Note

Survived 1st-grade orienteering. Used Nadim's map (thanks!), modified a bit for 1:1500. 9 controls, score-o style, but with a reasonable route if you take them in numbered order. Classic-red solo cups hanging from strings at each location. Inside the cups were puzzle pieces, sorted so each cup has one type of piece. Find all the controls, and you can make a whole puzzle. They went in groups of 3. No compasses. Not much standing still, or even walking. I didn't tell them it was a race, but they made it one.

Note for next time: once you give them the maps, good luck keeping them around for further instructions. Also, apparently those puzzles come in slightly different patterns, I got 12 each of 4 different patterns, so I had to use just one pattern and have them take 1 piece per group instead of 1 per person.

The kids seemed to like it. At least, they asked to do it again in the afternoon. When I couldn't promise that, they went and collected the "controls" for me.

More pictures (by alex)
10 PM

Stretching (roller) 10:00 [0]

Tuesday May 7, 2013 #

12 PM

Bike 20:00 [1]
ahr:105 max:118 slept:5.75

Stretching 8:00 [0]

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