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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Len

In the 7 days ending May 6, 2013:

activity # timemileskm+m
  Orienteering1 1:46:42 6.64(16:04) 10.69(9:59) 225
  Cycling2 1:45:00 17.0(6:11) 27.36(3:50)
  Wood splitting1 1:30:00
  Swimming1 50:00 1.1(45:28) 1.77(28:15)
  Walking4 48:00 2.4(20:00) 3.86(12:25)
  Trail Jogging1 30:02 2.73(10:59) 4.4(6:50) 8
  Total9 7:09:44 29.88 48.08 233

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Monday May 6, 2013 #

Wood splitting 1:30:00 [3]

didnt intent to spend so much time but it was a nice day to be out

Note

If I could figure out how to amend my ankle injury report I would. I really hurt it today (like 2x yesterday) pulling wisteria vines/roots. one snapped as I was pulling hard and I stepped back to catch myself. very painful but can easily walk on it after 1 hour.
NOTE 2: Tuesday ankle feels a little tight but ok walking

Sunday May 5, 2013 #

Orienteering race 1:46:42 [3] 10.69 km (9:59 / km) +225m 9:02 / km
ahr:158 max:178 shoes: VJ Integrator

Red 7.8km - ran 137% of course length.
Not a good day. compressed my left ankel approaching #2, felt like I took forever on #9 and several route choices took me farther off line that I wanted. completley botched #10 - attacked it 3 times and I think I visited every charcoal terrace in the area. Bad choice on #12 to cut through very rocky woods. compressed ankel two more times on this leg and then once more leaving control. that definately slowen me down going to #13.
High points - I didnt want to take the route I took to #3 but I did it successfully. #4, 7,8, and 11 were mostly good.

Friday May 3, 2013 #

Walking 12:00 [3] 0.6 mi (20:00 / mi)

6 PM

Cycling 55:00 [3] 9.0 mi (6:07 / mi)

Plainfield trail

Thursday May 2, 2013 #

Walking 12:00 [3] 0.6 mi (20:00 / mi)

5 AM

Swimming 50:00 [3] 1.1 mi (45:28 / mi)
shoes: Black Box Cut #2

Wednesday May 1, 2013 #

Walking 12:00 [3] 0.6 mi (20:00 / mi)

6 PM

Trail Jogging 30:02 [3] 4.4 km (6:50 / km) +8m 6:46 / km
ahr:125 max:160

(n) 5 min warm up - 0.5km HR:82-92
lap 1 - ?
lap 2 - 0.31km 5:43k/min HR:136-137
lap 2 - 0.31km 5:46k/min HR:136-140
lap 3 - 0.31km 5:46k/min HR:139-141
lap 4 - 0.31km 5:38k/min HR:142-144
lap 5 - 0.31km 5:37k/min HR:144-147
lap 6 - 0.31km 5:33k/min HR:148-151
lap 7 - 0.31km 5:39k/min HR:147-151
lap 8 - 0.31km 5:28k/min HR:148-150
lap 9 - 0.31km 4:41k/min HR:156-160 -a slight push as a test.
lap10- 0.31km 5:14k/min HR:156-159 -tried to slow to original pace
lap 11- 0.31km 10:19 HR: 124-156 - start of walk-cool down
5 min total cool down HR:end-108

Tuesday Apr 30, 2013 #

Walking 12:00 [3] 0.6 mi (20:00 / mi)

Cycling 50:00 [3] 8.0 mi (6:15 / mi)

plainfield trail

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