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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 1 days ending Jan 4, 2009:

activity # timemileskm+mload
  Orienteering1 1:22:23 8.97(9:11) 14.44(5:42) 8545 /49c91%38.7
  Stretching1 13:00
  Running1 8:23 0.88(9:32) 1.42(5:55)2.3
  Total1 1:43:46 9.85 15.86 8545 /49c91%41.0
  [1-5]1 1:30:46
averages - sleep:7

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Sunday Jan 4, 2009 #

Running warm up/down 8:23 intensity: (1:32 @1) + (3:46 @2) + (1:41 @3) + (1:24 @4) 0.88 mi (9:32 / mi)
ahr:149 max:177 slept:7.0 shoes: VJ Falcon spikes 2007

Orienteering race (score-o) 52:22 intensity: (17 @1) + (14 @2) + (1:01 @3) + (49:40 @4) + (1:10 @5) *** 9.93 km (5:16 / km) +70m 5:06 / km
ahr:173 max:183 spiked:27/31c shoes: VJ Falcon spikes 2007

A mix of very fast field/forest and crazy deadfall. Green stuff not so precisely mapped, for example I could have run straight from 106 to 121, like I did on control pickup. time lost on 102, 121, 114, and a little on 126 when I thought I was looking for 113. felt mostly good running. 6 mins behind fast swedish guy Linus Lauri.

order: 102 129 104 105 131 115 122 111 106 121 133 101 125 116 124 132 128 114 119 118 127 117 123 126 113 108 107 109 112 103 F

Orienteering 30:01 intensity: (1:23 @1) + (17:48 @2) + (9:14 @3) + (1:36 @4) 4.51 km (6:39 / km) +15m 6:33 / km
ahr:151 max:168 spiked:18/18c shoes: VJ Falcon spikes 2007

some more running around until it was 1:30-ish, and then control pickup.

Stretching 13:00 [0]

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