Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 12, 2014:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:36:34	13.91	(11:15)	22.38	(7:00)	123	37 /	47c	78%	81.9
	Running	3	35:09	3.62	(9:43)	5.82	(6:02)	27				7.9
	Stretching	4	34:00
	Bike	1	20:00									2.0
	Total	4	4:05:43	17.52		28.2		150	37 /	47c	78%	91.9
	[1-5]	3	3:31:43
averages - sleep:7.5

2:10

0:00

» now

Sunday Oct 12, 2014 #

10 AM

Running warm up/down 6:29 0.55 mi (11:47 / mi) +12m 11:02 / mi
ahr:144 max:169 slept:7.5 (injured) shoes: Inov-8 oroc 340

Short warmup, unfortunately no controls on the warmup map today. a few twinges from my ankle already, I could tell it was probably going to feel less good than yesterday. tightening the brace helped a little, I felt comfortable doing that since it didn't otherwise bother me yesterday.

Orienteering race 1:52:19 **** 16.15 km (6:57 / km) +87m 6:46 / km
ahr:165 max:181 spiked:18/25c shoes: Inov-8 oroc 340

Similar strategy as yesterday, slow and cautious. stuck to the trails whenever reasonable. was mostly alone except for when Will C went by a few times around 11/13/14. Ankle hurting more than yesterday, quite a few bad steps, but with the brace I don't think I actually did much further damage.

Running warm up/down 2:30 0.22 mi (11:32 / mi)
ahr:131 max:135 shoes: Inov-8 oroc 340

Orienteering 1:09 **** 0.08 km (14:56 / km)
ahr:140 max:154 shoes: Inov-8 oroc 340

Maze course 3, vs Samantha's reported 48-second best time. Apparently I was the silly one for going around the "walls" rather than under.

Stretching 8:00 [0]

3 PM

Note

originally slated to run on the fourth sprint relay team, I volunteered to let Erin S take the spot instead due to my uncertain ankle status and the fact that there would be some forest parts of the course.

Long - Course 10 - Splits

Saturday Oct 11, 2014 #

Note

will have to wait until I get home to download hrm and merge gps logger track. but happy to report that ankle (+active ankle) seems to mostly work, better than I feared. running cautiously...not a bad thing in this tricky rocky terrain.

12 PM

Running warm up/down 16:26 1.85 mi (8:53 / mi) +15m 8:40 / mi
ahr:145 max:180 slept:7.5 (injured) shoes: Inov-8 oroc 340

warmup along the road and a tiny bit in the forest on the warm-up map. first time actually running with the active ankle, it was less uncomfortable than I feared it would be, and it didn't seem to bother my heel either.

Orienteering race 43:06 ***** 6.15 km (7:00 / km) +36m 6:48 / km
ahr:173 max:181 spiked:19/22c shoes: Inov-8 oroc 340

This went pretty well, I took it slow for my ankle, and had just a few smallish mistakes, in each case I basically arrived in the right spot but couldn't see the control. Otherwise I felt pretty good navigating. I mostly liked the terrain, though the map felt funny in a few places, maybe because of smallish contour features being generalized away. Only once towards the end did I step in a way that hurt my gimpy ankle, and it didn't feel worse after I was finished running...so definitely ok to try the long. Hardly an awesome result, but ok considering. I was glad that Boris didn't catch me from 4 minutes back, even if that would have helped.

Stretching 8:00 [0]

Middle - Course 10 - Splits

Friday Oct 10, 2014 #

Event: NAOC2014 (North American Champs/Ottawa O-Fest)

Wednesday Oct 8, 2014 #

10 PM

Stretching (roller) 10:00 [0]
(injured)

Sticking to my plan of doing nothing. That combined with Aleve means the ankle feels mostly ok. Though I am probably eating too much now.

C • Taping at NAOC 2

Monday Oct 6, 2014 #

2 PM

Bike warm up/down 20:00 [1]
ahr:97 max:108 (injured)

Running 9:44 [2] 1.0 mi (9:44 / mi)
shoes: Nimbus 15 yellow

A test to check on my ankle, which has felt more stiff and achy than painful recently. The running felt ok during and afterwards, though it was less good the next day. I think I am just going to rest it completely until the weekend.

Stretching 8:00 [0]

« Earlier | Later »