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Training Log Archive: ken

In the 7 days ending Oct 27, 2014:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:20:51	11.88	(11:51)	19.12	(7:22)	334	32 /	35c	91%	55.8
	Elliptical	2	2:00:02									17.4
	Bike	2	1:54:21	14.9	(7.8/h)	23.98	(12.6/h)	284				12.9
	Running	3	1:45:52	12.12	(8:44)	19.51	(5:26)					35.8
	Stretching	5	39:00
	Strength	2	27:42									2.9
	Total	7	9:07:48	38.91		62.62		618	32 /	35c	91%	124.8
	[1-5]	7	7:58:48
averages - sleep:6.3

3:17

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Monday Oct 27, 2014 #

Note

http://kenjrwalker.smugmug.com/2014/2014-10-27-wal...

Sunday Oct 26, 2014 #

Event: QOC Patuxent

11 AM

Running 1:06 [1] 0.09 mi (11:43 / mi)
ahr:99 max:109 shoes: Inov-8 oroc 340

Orienteering 1:52:21 *** 16.44 km (6:50 / km) +334m 6:12 / km
ahr:163 spiked:25/28c shoes: Inov-8 oroc 340

"90 minute" score-o. Since I don't like score-o, I connected the dots beforehand. The first control I went to wasn't there, apparently misplaced, but must have been way off since I looked around for a few minutes. Two controls later I stepped on a stick and hurt my ankle again. Paused for a second to consider whether I should just quit right then. Since I was already wearing the active ankle, I figured I could continue more cautiously, and it was ok after that. At some point it became clear that I wouldn't finish my whole loop in 90 minutes. I considered cutting it short, and then decided I actually didn't care about my score or the -5 points per minute overtime penalty (which I misremembered as -15/5min). I had started early enough that course closing time wasn't a concern.

2 PM

Stretching 5:00 [0]

Bike 50:34 6.62 mi (7.9 mph) +182m
ahr:144 max:197

Orienteering 28:30 [2] *** 2.69 km (10:36 / km)
spiked:7/7c shoes: Inov-8 oroc 340

Control pickup. I had the group farthest north, and most were somewhat close to trails or roads, so I took the MTB. I've split the total amount of running out separately here. Hurt my ankle again twice on the way to get the first one, it seemed more painful than the first time today. I had been hoping it would be nearly full-strength by the night/long champs, but unfortunately it seems like recovery will take quite a bit longer than that. Definitely need to watch out for those sticks.

C • Definitely need to watch out for those sticks 2

Saturday Oct 25, 2014 #

Event: HVO/WCOC A-event "Love The Lakes"

2 PM

Bike 1:03:47 8.28 mi (7.8 mph) +102m
ahr:83 max:115 slept:5.0

Friday Oct 24, 2014 #

11 AM

Strength 17:10
ahr:94 max:142 slept:5.0

Elliptical 1:05:01
ahr:121 max:139 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Thursday Oct 23, 2014 #

4 PM

Running tempo 48:57 6.0 mi (8:10 / mi)
ahr:158 max:175 slept:7.5 shoes: Nimbus 15 yellow

Short on time again today. 3mi tempo run, it was a bit of a struggle especially the last mile. I was starting to get choked up on snot in my throat--hard to take care of that indoors--and I really wanted to stop. Hung in there one imaginary lap at a time.

Ankle feels quite good now. Left knee still a little stiff from sunday, though slowly improving.

Stretching 10:00 [0]

Wednesday Oct 22, 2014 #

10 AM

Elliptical 55:01
ahr:124 max:151 slept:7.5 shoes: Nimbus 15 yellow

short on time, had lunch meeting.

Stretching 5:00 [0]

Tuesday Oct 21, 2014 #

11 AM

Strength 10:32 [1]
ahr:96 max:118

Running intervals 55:49 6.03 mi (9:15 / mi)
ahr:149 max:176 shoes: Nimbus 15 yellow

left knee loosening up today. felt like something faster, did 4x 0.5mi at 10.9, 10.9, 10.9, 11.2mph, which went ok. left calf tightening up towards the end.

Stretching 11:00 [0]

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