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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 18, 2010:

activity # timemileskm+mload
  Orienteering2 2:51:04 14.26(12:00) 22.95(7:27) 58238 /44c86%94.0
  Running4 1:32:45 7.96(11:39) 12.8(7:15) 39217.7
  Stretching4 40:00
  Total4 5:03:49 22.22 35.76 97438 /44c86%111.7
  [1-5]4 4:23:49
averages - sleep:7.8

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Sunday Oct 17, 2010 #

9 AM

Running warm up/down (walk) 22:39 intensity: (16:08 @1) + (6:31 @2) 0.69 mi (32:36 / mi) +245m 15:33 / mi
ahr:131 max:150 shoes: VJ Falcon spikes 2009

Orienteering race 1:27:29 intensity: (16 @1) + (4:00 @2) + (23:02 @3) + (1:00:11 @4) **** 11.79 km (7:25 / km) +276m 6:38 / km
ahr:166 max:177 spiked:20/21c (injured) shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]


Day 2 Blue - Splits

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships
 
10 AM

Running warm up/down 11:52 intensity: (2:04 @1) + (6:07 @2) + (2:21 @3) + (1:20 @4) 0.8 mi (14:51 / mi) +53m 12:19 / mi
ahr:148 max:176 shoes: VJ Falcon spikes 2009

Orienteering race 1:23:35 intensity: (12 @1) + (1:21 @2) + (8:10 @3) + (1:13:52 @4) **** 11.16 km (7:29 / km) +306m 6:35 / km
ahr:170 max:178 spiked:18/23c (injured) shoes: VJ Falcon spikes 2009

Running warm up/down 6:10 intensity: (21 @1) + (5:49 @2) 0.62 mi (10:00 / mi) +10m 9:31 / mi
ahr:145 max:155 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]


Day 1 Blue - Splits

Wednesday Oct 13, 2010 #

5 PM

Running 15:59 [2] 1.8 mi (8:53 / mi) +32m 8:25 / mi
ahr:146 max:172 slept:8.5 shoes: Nimbus 11Y2

knee still somewhere between good and bad. the plan at this point is to rest and stretch until the weekend, then take advil.

Stretching 8:00 [0]

Tuesday Oct 12, 2010 #

12 PM

Running 36:05 [2] 4.05 mi (8:55 / mi) +52m 8:35 / mi
ahr:141 slept:7.0 shoes: Nimbus 11Y2

Stretching 17:00 [0]

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