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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 25, 2004:

activity # timemileskm+mload
  Running5 3:08:05 24.31(7:44) 39.12(4:48)56.5
  Orienteering2 2:56:59 12.18(14:32) 19.6(9:02) 58526 /46c56%106.2
  Total5 6:05:04 36.49(10:00) 58.72(6:13) 58526 /46c56%162.7

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Saturday Sep 25, 2004 #

Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

Orienteering 1:12:45 [4] *** 8.2 km (8:52 / km) +240m 7:44 / km
ahr:170 spiked:16/20c shoes: VJ Falcon Spikes

maine a-meet. terrain reminded me of some danish stuff.

Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

before night-o

Orienteering (night-o) 53:03 [4] *** 5.7 km (9:18 / km) +145m 8:15 / km
ahr:166 spiked:10/13c shoes: VJ Falcon Spikes

night-o champs. 2nd.

Friday Sep 24, 2004 #

Running (road) 23:58 [2] 3.1 mi (7:44 / mi)
shoes: Adidas Resp Tr X

easy run with mark. he's racing somewhere else tomorrow.

Thursday Sep 23, 2004 #

Note

I've been neglecting any night-o training, because I was planning to take it easy due to the relay the next morning. at the very least I suppose I should charge my headlamp.

Wednesday Sep 22, 2004 #

Running (track) 14:57 [3] 2.0 mi (7:28 / mi)
shoes: Adidas Resp Tr X

warmup

Running (track) 16:03 [5] 3.0 mi (5:21 / mi)
shoes: Adidas Resp Tr X

4x1200m on the track. 3:30 jogging rest between. had a hard time keeping the pace constant. back felt fine, even though I was probably hypersensitive because I wasn't sure how it would feel. goal still 4:03.

time, end hr, recovery hr
3:56.7, 177, 127
4:03.0, 178, 125
4:00.5, 178, 129
4:03.4, 179, 128

Running (recovery) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

one lap after each 1200

Running (cooldown) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Adidas Resp Tr X

Note

I splashed out for a USOF "life" membership yesterday. at least I won't have to remember to renew.

Tuesday Sep 21, 2004 #

Running (road) 44:55 [2] 6.0 mi (7:29 / mi)
ahr:150 shoes: Adidas Resp Tr X

I did a lot of stretching (hip flexors especially) yesterday and today, and that helped. I felt almost normal during the run.

Monday Sep 20, 2004 #

Note

yeah, my back was definitely hurting today. its been good for a few months, but I guess that was the last time I did much orienteering. my hip flexors seem tight from the weekend, I will just try to stretch out and hope this goes away again.

Sunday Sep 19, 2004 #

Running (trail) 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas Resp Tr X

warmup. a little sore from yesterday

Orienteering 51:11 [4] *** 5.7 km (8:59 / km) +200m 7:38 / km
13c shoes: VJ Falcon Spikes

UNO event at beaver brook. I was surprized, it's actually a very nice map by mark dominie (2003). thick in some places.

Running (trail) 43:42 [3] 5.46 mi (8:00 / mi)
shoes: Adidas Resp Tr X

some more running since it's supposed to be my long day. my lower back now feels a little tight from ducking through green stuff.

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