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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 15, 2005:

activity # timemileskm+mload
  Running4 3:39:39 28.55(7:42) 45.95(4:47) 39553.0
  Orienteering1 2:25:10 4.41 7.1 35020 /20c100%36.7
  XC Skiing1 40:008.0
  Total4 6:44:49 32.96 53.05 74520 /20c100%97.7
averages - sleep:6 rhr:41

» now

Saturday Jan 15, 2005 #

Orienteering 18:00 [3] *** 2.4 km (7:30 / km) +50m 6:48 / km
ahr:160 spiked:5/5c shoes: VJ Falcon Spikes

in alabama at the team 3-day meet. running the practice course on the model area a few hours before the wre. I wanted to get out here since I hadn't orienteered since thanksgiving, and wasn't sure how sharp I'd be technically. luckily the navigation/map-reading wasn't very hard. felt relatively strong (easy) up the hills.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Falcon Spikes

Orienteering race 37:10 [4] *** 4.7 km (7:54 / km) +300m 6:00 / km
ahr:178 max:185 spiked:15/15c shoes: VJ Falcon Spikes

clean run at the wre.

Orienteering (line-o) 1:30:00 [1] ***
shoes: Adidas Resp Tr X

walking a line-o with the laporte JV squad. a good exercise.

Thursday Jan 13, 2005 #

Running 45:06 [3] 6.1 mi (7:24 / mi)
ahr:159 shoes: Adidas Resp Tr X red

Wednesday Jan 12, 2005 #


it was cold and rainy, and I had work to do, so I wimped out. it's easier to wimp out when I can rationalize it as "resting for the weekend"

Tuesday Jan 11, 2005 #

Running 45:50 [3] 6.0 mi (7:38 / mi)
rhr:41 shoes: Adidas Resp Tr X red

Sunday Jan 9, 2005 #

Running (road) 1:48:43 [2] 14.45 mi (7:31 / mi) +395m 6:56 / mi
ahr:152 slept:6.0 shoes: Adidas Resp Tr X red

long run on the slushy roads of bolton and harvard. started out feeling a little ill, then in the middle I felt slow, and at the end I felt pretty good. includes 3 strides on my street after finishing.

XC Skiing (classic) 40:00 [2]
shoes: waxless classic skis

skiing with alex in bolton flats right after running. we found a nice loop that we could ski around at different paces and still see each other. great snow conditions, except that any tracks that existed were flattened by snowmobiles. but at least they packed the snow down pretty well... I could almost skate in places. I had some energy left after the run, so I tried doing a bit of double-pole (since arms will probably be my weekness at craftsbury). needless to say I couldn't do that for very long.


spent half an hour walking around making a map of alex's school. mostly just checked that the buildings were in the same place as the photo, so I could draw it when I got home. I'm supposed to be entertaining the middle-school "adventure racing club" on tuesday with a super easy park-o type thing.

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