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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 3, 2009:

activity # timemileskm+mload
  Orienteering3 2:43:54 15.3(10:43) 24.62(6:39) 91318 /20c90%96.3
  Running4 1:35:12 9.49(10:02) 15.28(6:14) 27329.7
  Stretching1 15:00
  Total4 4:34:06 24.79 39.9 118618 /20c90%126.0
  [1-5]4 4:19:06
averages - sleep:7.5

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MoTuWeThFrSaSu

Sunday May 3, 2009 #

Running 13:35 intensity: (10 @1) + (2:05 @2) + (2:07 @3) + (6:08 @4) + (3:05 @5) 1.24 mi (10:57 / mi) +56m 9:37 / mi
ahr:169 max:208

Orienteering race 1:43:25 [4] 14.4 km (7:11 / km) +595m 5:57 / km
shoes: VJ Falcon spikes 2009

A decent run, mostly clean near the controls. mostly happy with routes too, though some could have been a bit straighter (like #7).

FR just shut off after the second-to-last control, and somehow that caused me to lose the whole track. oh well, here is RG:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=1...

Running warm up/down 4:32 intensity: (1:58 @1) + (2:34 @2) 0.37 mi (12:07 / mi)
ahr:132 max:140 shoes: VJ Falcon spikes 2009


Long Blue - Splits

Saturday May 2, 2009 #

Running warm up/down 22:51 intensity: (2:06 @1) + (4:04 @2) + (5:16 @3) + (9:20 @4) + (2:05 @5) 2.02 mi (11:19 / mi) +160m 9:05 / mi
ahr:159 slept:8.0 shoes: VJ Falcon spikes 2009

Orienteering race 45:07 intensity: (12 @1) + (1:52 @2) + (7:06 @3) + (35:57 @4) 6.68 km (6:45 / km) +295m 5:32 / km
ahr:169 max:176 spiked:18/20c shoes: VJ Falcon spikes 2009

Good run. minor detour on 7 and bad route choice on 14, but generally did well finding the controls. never felt like I was really running fast though, probably because it was so wet.

Running warm up/down 1:45 intensity: (1:12 @1) + (33 @2) 0.13 mi (13:29 / mi) +1m 13:10 / mi
ahr:127 max:142 shoes: VJ Falcon spikes 2009


Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

Running warm up/down 8:35 [2] 0.93 mi (9:14 / mi) +13m 8:50 / mi
ahr:179 max:207 (sick) shoes: VJ Falcon spikes 2009

Orienteering race 15:22 intensity: (21 @1) + (30 @2) + (1:36 @3) + (10:20 @4) + (2:35 @5) 3.53 km (4:21 / km) +23m 4:13 / km
ahr:171 max:183 shoes: VJ Falcon spikes 2009

Running warm up/down 8:21 intensity: (1:43 @1) + (6:38 @2) 0.76 mi (10:59 / mi) +7m 10:42 / mi
ahr:140 max:149 shoes: VJ Falcon spikes 2009


Sprint 3 - Splits

Thursday Apr 30, 2009 #

Note
(sick)

caught alex's cold...perfect timing.

Tuesday Apr 28, 2009 #

Running 35:33 intensity: (1:47 @1) + (33:30 @2) + (16 @3) 4.04 mi (8:48 / mi) +37m 8:33 / mi
ahr:145 max:157 slept:7.0 shoes: Nimbus 10

Stretching 15:00 [0]

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