Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Mar 26, 2023:

activity # timemileskm+mload
  Orienteering3 3:20:21 15.67(12:47) 25.22(7:57) 97561 /67c91%88.1
  Running6 1:38:48 9.26(10:40) 14.9(6:38) 11620.4
  Strength1 50:366.1
  Stretching3 23:00
  Total6 6:12:45 24.93 40.12 109161 /67c91%114.6
  [1-5]6 5:49:45

«»
2:20
0:00
» now
MoTuWeThFrSaSu

Sunday Mar 26, 2023 #

9 AM

Running 8:06 intensity: (5:06 @1) + (3:00 @2) 0.65 mi (12:28 / mi) +23m 11:14 / mi
ahr:113 max:139 shoes: Icebug Spirit 8

Orienteering 51:45 intensity: (22 @1) + (2:45 @2) + (41:33 @3) + (7:05 @4) *** 5.84 km (8:51 / km) +286m 7:07 / km
ahr:152 max:165 spiked:22/23c shoes: Icebug Spirit 8

Out of GU but I had some coffee (normally don't) this morning, woo. Mostly smooth and steady though I missed 10 somewhat, I think I was a little distracted by Brendan catching up, didn't really take a good bearing down the hill. Heel was ok today also, if anything a bit better.

https://www.ocin.org/gadget/cgi-bin/reitti.cgi?act...

OCIN_FP2023_Sunday_Middle_9_Blue - Splits

Saturday Mar 25, 2023 #

10 AM

Running 12:12 intensity: (1:22 @1) + (5:20 @2) + (5:30 @3) 1.23 mi (9:55 / mi) +41m 9:00 / mi
ahr:135 max:151 shoes: Icebug Spirit 8

Orienteering 2:08:46 intensity: (20 @1) + (5:11 @2) + (1:42:25 @3) + (20:50 @4) *** 15.37 km (8:23 / km) +635m 6:57 / km
ahr:154 max:169 spiked:20/22c shoes: Icebug Spirit 8

I debated dropping down from blue for this one due to my heel problems, but after some delay it seemed too late to do that anyway, so I figured I would just run carefully (walked up steepest hills) until it felt noticeably worse, and then stop. But actually it seemed ok. Normally in a weekend like this I would use like 5 GUs, but I realized too late that I had only one left in my box so I slurped it at the first water stop today. Navigation was generally good. Brutal uphill finish, I ran it, barely.

https://www.ocin.org/gadget/cgi-bin/reitti.cgi?act...
C • 5 GUs 3

OCIN_FP2023_Saturday_Long_9 Blue - Splits

Friday Mar 24, 2023 #

Event: Flying Pig XXV - 2023 OUSA Nationals
 
2 PM

Running 10:36 intensity: (2:56 @1) + (5:40 @2) + (2:00 @3) 0.92 mi (11:31 / mi)
ahr:127 max:148 shoes: Nimbus 23

Orienteering 19:50 intensity: (9 @1) + (14 @2) + (3:33 @3) + (12:56 @4) + (2:58 @5) *** 4.01 km (4:57 / km) +54m 4:38 / km
ahr:163 max:176 spiked:19/22c shoes: Nimbus 23

Morehead campus sprint. A little tricky in places but I mostly didn't lose much time. A few times I got near the control and didn't see it behind a low wall or tree. First time running fast-ish in a while.

https://www.ocin.org/gadget/cgi-bin/reitti.cgi?act...

Running 5:53 intensity: (2:25 @1) + (3:28 @2) 0.46 mi (12:48 / mi)
ahr:122 max:138 shoes: Nimbus 23


OCIN_FP2023_Friday_Sprint_9 Blue - Splits

Wednesday Mar 22, 2023 #

6 PM

Running 21:26 intensity: (5:50 @1) + (12:24 @2) + (3:12 @3) 2.09 mi (10:15 / mi) +34m 9:46 / mi
ahr:125 max:143 shoes: Nimbus 23

with Samantha

Stretching 5:00 [0]

Tuesday Mar 21, 2023 #

4 PM

Running 11:06 intensity: (9:39 @1) + (1:27 @2) 1.0 mi (11:06 / mi)
ahr:114 max:137 shoes: Nimbus 23

Strength 50:36 intensity: (42:47 @1) + (6:33 @2) + (1:16 @3)
ahr:105 max:155

with both munchkins, who had fun laughing at my facial expressions during exercises.

Stretching 15:00 [0]

Monday Mar 20, 2023 #

3 PM

Running 29:29 intensity: (1:41 @1) + (20:48 @2) + (7:00 @3) 2.91 mi (10:08 / mi) +19m 9:56 / mi
ahr:132 max:146 shoes: Nimbus 23

Stretching 3:00 [0]

« Earlier | Later »