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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 18, 2004:

activity # timemileskm+mload
  Running6 5:22:17 41.35(7:48) 66.54(4:51)132.7
  Orienteering1 1:08:57 4.6(15:00) 7.4(9:19) 10022c27.6
  Total6 6:31:14 45.94(8:31) 73.94(5:17) 10022c160.3

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Saturday Sep 18, 2004 #

Running (warmup.cooldown) 12:00 [2] 1.5 mi (8:00 / mi)
shoes: Adidas Resp Tr X

it was cold and rainy. 4 warmup, 8 cooldown (as if that were necessary)

Orienteering 1:08:57 [3] *** 7.4 km (9:19 / km) +100m 8:44 / km
ahr:160 22c shoes: VJ Falcon Spikes

NEOC event at great brook farm. hr was low since it seemed like most of the hard running was on trails, and the forest was often thick. some of the forest was pretty nice though.

Red - Splits

Friday Sep 17, 2004 #

Running (road/dirt) 56:30 [3] 7.6 mi (7:26 / mi)
ahr:161 max:171 shoes: Adidas Resp Tr X

Thursday Sep 16, 2004 #

Running 44:33 [3] 6.0 mi (7:26 / mi)
ahr:159 shoes: Adidas Resp Tr X

Wednesday Sep 15, 2004 #

Running (terrain) 16:00 [3] 2.75 km (5:49 / km)
shoes: Adidas Resp Tr X

running at prospect hill. still a little thick in places.

Running (terrain) 13:33 [4] 2.75 km (4:56 / km)
shoes: Adidas Resp Tr X

Running (trail/terrain) 13:17 [3] 2.3 km (5:47 / km)
shoes: Adidas Resp Tr X

cooldown

Tuesday Sep 14, 2004 #

Running (warmup) 14:38 [2] 2.0 mi (7:19 / mi)
shoes: Adidas Resp Tr X

Running (track) 16:04 [5] 3.0 mi (5:21 / mi)
shoes: Adidas Resp Tr X

forgot HRM transmitter, but 4x1200m again, with 4mins jogging rest. goal was 4:03

4:01.9
4:01.8
3:57.1*
4:03.5

*some 3-foot-tall asian kids were running with me for the last 100 of this one, so I had to burn them. they were actually pretty fast I guess.

Running (recovery) 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Adidas Resp Tr X

~500m between 1200s.

Running (cooldown) 12:19 [2] 1.5 mi (8:13 / mi)
shoes: Adidas Resp Tr X

Sunday Sep 12, 2004 #

Running (trail) 1:51:23 [3] 13.7 mi (8:08 / mi)
ahr:155 max:170 shoes: Adidas Resp Tr X

running from home through vaughn hill and then 3 loops at bowers springs: 19:05,18:54,18:59. back over the top of VH (the highest point between mt wachussett and blue hills....). felt much better than 2 weeks ago; both at the end and on the hills. cooler weather may be to thank for that.
[54.07, 53.31, 3.45]

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