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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 26, 2008:

activity # timemileskm+mload
  Running4 2:02:34 14.65(8:22) 23.58(5:12)34.9
  Orienteering2 1:12:30 8.35(8:41) 13.44(5:24)29 /32c90%46.1
  Stretching5 50:00
  Total5 4:05:04 23.01 37.0329 /32c90%81.0
  [1-5]5 3:15:04

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SaSuMoTuWeThFr

Friday Sep 26, 2008 #

Event: North American Championships
 

Running warm up/down 14:58 [2] 1.46 mi (10:15 / mi)
(sick) shoes: VJ Falcon spikes 2007

Stretching 5:00 [0]

Orienteering race 12:23 [4] ** 1.76 mi (7:03 / mi)
shoes: VJ Falcon spikes 2007

Running warm up/down 3:18 [1] 0.25 mi (13:13 / mi)
shoes: VJ Falcon spikes 2007

Orienteering race 20:18 intensity: (22 @1) + (14 @2) + (2:34 @3) + (9:45 @4) + (7:23 @5) ** 2.56 mi (7:55 / mi)
ahr:174 max:187 shoes: VJ Falcon spikes 2007

Stretching 5:00 [0]


Sprint Red/Blue Preliminary - Splits

Sprint Red/Blue Final - Splits

Thursday Sep 25, 2008 #

Note
(sick)

feeling a little off today. hopefully not getting sick (again).

Wednesday Sep 24, 2008 #

Running 15:35 intensity: (2:22 @1) + (13:04 @2) + (9 @3) 1.79 mi (8:44 / mi)
ahr:142 max:162 shoes: Nike Air Max 360 II

Stretching 10:00 [0]

Tuesday Sep 23, 2008 #

Running warm up/down 15:29 intensity: (1:24 @1) + (10:53 @2) + (3:12 @3) 1.84 mi (8:25 / mi)
ahr:155 shoes: nike free

Running intervals 14:45 intensity: (25 @1) + (39 @2) + (1:03 @3) + (12:30 @4) + (8 @5) 2.29 mi (6:27 / mi)
ahr:170 max:182 shoes: nike free

some grass loop intervals. not too hard, but a good effort. 2x (1.03mi + 0.12mi jog). 6:05 and 6:01 pace. stretched the hip flexors quite a bit, and my back seemed ok. a good sign. arches felt ok too, though not perfect.

Running warm up/down 13:04 intensity: (24 @1) + (2:44 @2) + (7:33 @3) + (2:23 @4) 1.57 mi (8:19 / mi)
ahr:158 max:174 shoes: nike free

Stretching 13:00 [0]

Monday Sep 22, 2008 #

Running 45:25 intensity: (27 @1) + (30:56 @2) + (14:02 @3) 5.46 mi (8:19 / mi)
ahr:156 shoes: Nike Air Max 360 II

Stretching 7:00 [0]

Sunday Sep 21, 2008 #

Event: QOC: Hemlock Overlook
 

Orienteering race 28:59 intensity: (46 @1) + (1:29 @2) + (1:59 @3) + (20:02 @4) + (4:43 @5) *** 4.34 km (6:41 / km)
ahr:171 max:183 spiked:18/19c shoes: VJ Falcon spikes 2007

a fun course in pretty nice woods. felt good running. did this one first rather than the sprint because I wanted to be warmed up so I didn't hurt my back in the sprint.

Orienteering race 10:50 intensity: (13 @1) + (13 @2) + (1:03 @3) + (6:45 @4) + (2:36 @5) *** 2.15 km (5:02 / km)
ahr:173 max:183 spiked:11/13c shoes: VJ Falcon spikes 2007

sprint. hesitated a bit on 3. heard in advance that 9 was off, but still had to look for it breifly. never noticed 11 on the map until I was 30m past it and looked back to see corrine punching (I was looking for 12 at that point). I guess this is my sprint training for next weekend.
C • Not seeing 11 2

Stretching 10:00 [0]


Short - Splits

Red - Splits

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