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Training Log Archive: ken

In the 7 days ending Sep 17, 2006:

activity	#	time	miles		km		+m	load
Running	5	1:54:06	14.17	(8:03)	22.8	(5:00)	50	33.1
Strength	6	1:31:00						9.1
Orienteering	1	48:19	5.34	(9:02)	8.6	(5:37)		29.0
Stretching	3	25:00						2.5
Total	7	4:38:25	19.51		31.4		50	73.7

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Sunday Sep 17, 2006 #

Event: 2006 Sprint Series Finals

Running warm up/down 7:00 [2] 0.78 mi (8:59 / mi)
shoes: VJ Integrator, no spikes

not much warming up

Stretching 10:00 [1]

Orienteering race 14:07 [4] 2.8 km (5:03 / km)
shoes: VJ Integrator, no spikes

round one against jon, vadim, and joe. 2nd a ways behind jon. back felt a little tight, but fine otherwise.

Orienteering race 15:42 [4] 2.8 km (5:36 / km)
(injured) shoes: VJ Integrator, no spikes

definitely out-powered on this one, would have been last except we all went to 11 before 10, and I was just far enough off the back to figure it out first without the posse noticing me. so I ended up #1.

kicked a big log on the way to 8. this resulted in enough pain that I considered skipping the final.

Orienteering race 18:30 [4] 3.0 km (6:10 / km)
(injured) shoes: VJ Integrator, no spikes

somehow I made it to the a-final. toe hurting more now despite some vitamin-i. made it difficult to run normally let alone push it. of course I probably wouldn't have been able to keep up anyways.

great courses and a fun format. it really is different from individual sprints, though those are fun too. thanks dvoa!

Sprint #1 - Long - Splits

Sprint #2 - Long - Splits

Sprint Final - Long - Splits

Saturday Sep 16, 2006 #

Strength (pt) 8:00 [1]

Friday Sep 15, 2006 #

Strength (pt) 9:00 [1]

Running 20:43 [3] 2.59 mi (8:00 / mi)

Strength (pt) 8:00 [1]

Thursday Sep 14, 2006 #

Strength (pt) 9:00 [1]

dentist appt today for the first time in like 4 years. good times.

Wednesday Sep 13, 2006 #

Strength (pt) 9:00 [1]

Running (grass) 31:23 [2] 3.9 mi (8:03 / mi) +50m 7:44 / mi
shoes: Asics Gel Nimbus VII #2

ha, so it looks like I got a wildcard spot into the sprint A-finals. I thought that might happen, and considered asking them not to do that, but I'm probably in the right spot as it is.

C • Ringer 1

Stretching 7:00 [1]

Strength 9:00 [1]

Tuesday Sep 12, 2006 #

Strength (pt) 13:00 [1]

went back to see the physical therapist this morning. nothing earth-shattering to report. he said I've improved somewhat, but maybe not as much as he expected. I got 3 more exercises to add on to the current routine, and he pretty much told me to run as much as I want to see if I can make it hurt more.

Running (grass) 30:30 [3] 3.9 mi (7:49 / mi)
shoes: puma h street

Strength (pt) 10:00 [1]

Stretching 8:00 [1]

Monday Sep 11, 2006 #

Strength (pt) 8:00 [1]

Running (treadmill) 24:30 [2] 3.0 mi (8:10 / mi)
shoes: Asics Gel Nimbus VII #2

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