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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Nov 14, 2014:

activity # timemileskm+mload
  Running3 1:40:29 9.75(10:18) 15.69(6:24) 21118.8
  Stretching8 1:20:00
  Orienteering1 1:19:46 7.17(11:08) 11.54(6:55) 37419 /22c86%43.8
  Bike1 1:04:16 8.15(7.6/h) 13.12(12.2/h) 25815.1
  Elliptical1 25:033.6
  Running +kids1 18:05 1.24(14:35) 2.0(9:04) 211.8
  Strength3 16:241.6
  Total8 6:24:03 26.31 42.34 86419 /22c86%84.8
  [1-5]5 5:04:03
averages - sleep:7.8

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SaSuMoTuWeThFr

Friday Nov 14, 2014 #

Event: QOC Long Day's Night
 
5 PM

Running warm up/down 13:40 intensity: (3:33 @1) + (10:07 @2) 0.77 mi (17:38 / mi) +60m 14:13 / mi
ahr:137 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Orienteering 1:19:46 intensity: (1:20 @2) + (17:26 @3) + (1:01:00 @4) **** 11.54 km (6:55 / km) +374m 5:57 / km
ahr:171 spiked:19/22c shoes: Inov-8 oroc 340

Night-o champs. fun course in nice forest. I thought it was a pretty good run when I finished, I guess better than last year at least. my knee felt fine out there, and I only rolled my bad ankle once (on the trail during my bad route choice to 8), though it looks like I slowed down after that. This is despite wearing the active ankle pretty tightly, maybe I should also try taping.

Just behind Boris, who was feeling crappy after his emergency tooth extraction and apparently jogged the first half, and a few minutes behind Mattias, who said his only training is weekly 2-hr soccer games. Hmm.

Temp was right above freezing, maybe 34. warm tights and underarmor long-sleeve. no hat or gloves after the warmup, seemed ok. maybe could have done short sleeve undershirt with gloves. started feeling crappy about a half hour after finishing, lasted a few hours.

Running warm up/down 3:00 [1] 0.26 mi (11:33 / mi)
ahr:130 max:150 shoes: Inov-8 oroc 340


Night Championships - Blue - Splits

Thursday Nov 13, 2014 #

8 AM

Stretching 10:00 [0]

Wednesday Nov 12, 2014 #

Stretching 10:00 [0]

Tuesday Nov 11, 2014 #

11 AM

Stretching 5:00 [0]

Strength 12:24 [1]
ahr:88 max:123

Running 21:09 intensity: (4:08 @1) + (17:01 @2) 1.96 mi (10:49 / mi)
ahr:146 shoes: Nimbus 15 yellow

Elliptical 25:03 intensity: (14:11 @1) + (10:52 @2)
ahr:123 max:144

This was going to be easy-ish intervals on the treadmill, but my knee was still a little too tight for that.

Stretching 12:00 [0]

9 PM

Stretching (roller) 10:00 [0]

Monday Nov 10, 2014 #

6 PM

Running +kids 18:05 [1] 1.24 mi (14:35 / mi) +21m 13:51 / mi
ahr:134 shoes: Nimbus 15 yellow

with Samantha over to the park and back.

Stretching 12:00 [0]

right knee is more tight now. on the plus side, the left one is less tight.

Strength (ankle) 2:00 [1]

Sunday Nov 9, 2014 #

Event: DVOA Brandywine Creek State Park - Mid Atlantic Championships
 
1 PM

Bike (MTB) 1:04:16 intensity: (3:17 @1) + (49:10 @2) + (10:43 @3) + (1:06 @4) 8.15 mi (7.6 mph) +258m
ahr:146 slept:7.5

first time at Schaeffer Farms, a combined white+yellow trail loop. Cool area, lots of people out. I was going to do another lap to make it a long session but one of my pedals started getting wiggly, like the threads were broken. didn't have a wrench with me, but now it looks like it is the crank threads that are stripped.

Stretching 6:00 [0]

Saturday Nov 8, 2014 #

4 PM

Running 1:02:40 intensity: (2:01 @1) + (1:00:39 @2) 6.76 mi (9:16 / mi) +151m 8:40 / mi
ahr:149 slept:8.0 shoes: Nimbus 15 yellow

twice around NIH.

Strength (ankle) 2:00 [1]

Stretching 10:00 [0]

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