Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Nov 23, 2014:

	activity	#	time	miles		km		+m		load
	Bike	2	2:04:08	15.53	(7.5/h)	25.0	(12.1/h)	352		18.1
	Elliptical	2	1:15:01							7.5
	Stretching	6	1:04:00
	Orienteering	1	43:30	1.32	(32:58)	2.12	(20:29)	28	6c	2.4
	X-Training	1	30:00							3.0
	Total	6	5:36:39	16.85		27.12		380	6c	30.9
	[1-5]	5	4:12:39
averages - sleep:6.3

1:52

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Sunday Nov 23, 2014 #

12 PM

Bike (MTB) 1:47:09 13.81 mi (7.7 mph) +308m
ahr:124 max:159 slept:7.0 (injured)

rode over to the cabin john trail at bradley, and then went both ways on the trail.

Stretching 5:00 [0]

Saturday Nov 22, 2014 #

Event: QOC Cabin John

9 AM

Orienteering 43:30 ** 1.32 mi (32:58 / mi) +28m 30:55 / mi
6c shoes: Nimbus 15 yellow

setting some beginner controls. still can't find my favorite HR strap after last weekend.

Bike (MTB) 16:59 1.72 mi (6.1 mph) +44m

a short ride around testing new bike shoes before the trails got busy with orienteers. the last clipless shoes I tried had some flex for walking but it was too much to be comfortable pedaling. these are much stiffer and seem good. at one point where the trail was all dug-up for some kind of trail work, I fell over sideways onto a rock and bruised my hip a little.

Stretching 5:00 [0]

right knee is still tight/stiff, kneecap hurts when I bend it too far. I have been working on it a lot and it seems to be improving. I stopped doing my ankle strength to see if that was messing up my alignment somehow, though I probably should re-start. The odd/good thing is that is feels like the same problem I had on the other knee a few weeks ago, and that one is fine now. I think both are collateral damage from change in training/stretching after my ankle sprain.

C • Knee rehab 1