Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 14, 2010:

	activity	#	time	miles		km		+m				load
	Running	6	3:04:24	21.35	(8:38)	34.36	(5:22)					50.9
	Orienteering	1	1:14:36	8.08	(9:14)	13.0	(5:44)	154	9 /	11c	81%	40.3
	Stretching	8	1:13:00
	Bike	1	52:25	10.98	(12.6/h)	17.67	(20.2/h)					10.5
	Elliptical	1	10:04									1.0
	Total	9	6:34:29	40.41		65.04		154	9 /	11c	81%	102.6
	[1-5]	7	5:21:29
averages - sleep:6.8

1:23

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Sunday Mar 14, 2010 #

Event: QOC: Rosaryville

Event: US Team (unofficial) 3K time trial

12 PM

Running warm up/down 3:58 [2] 0.41 mi (9:40 / mi)
ahr:162 max:170 slept:7.0 shoes: VJ Falcon spikes 2009

Orienteering race 1:14:36 *** 13.0 km (5:44 / km) +154m 5:25 / km
ahr:168 spiked:9/11c shoes: VJ Falcon spikes 2009

wasn't sure whether I would do this or the TT (since it is harder to get on the track during the week), but this turned out to be great since it was wet, the ground was soft, and my feet felt good. and it should be nice weather later in the week.

generally good navigating and route choice, though some time lost for random stupid things that I am probably best off forgetting. a few comments in the splits. tried to keep the routes pretty straight while still avoiding crappy stuff.

Stretching 5:00 [0]

left feeling like I probably should have run a bit more afterwards. and I could have stretched a lot more this weekend, but at least I did get 70mins for the week.

Blue - Splits