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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 1, 2011:

activity # timemileskm+mload
  Running7 2:42:16 18.34(8:51) 29.51(5:30) 32741.0
  Orienteering3 2:38:31 13.05(12:09) 21.0(7:33) 78155 /56c98%80.1
  Stretching8 1:18:00
  Elliptical2 45:107.6
  Bike1 13:00 2.2(10.2/h) 3.54(16.3/h)1.3
  Total9 7:36:57 33.58 54.05 110855 /56c98%130.1
  [1-5]8 6:18:53
averages - sleep:7.4

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MoTuWeThFrSaSu

Sunday May 1, 2011 #

8 AM

Running warm up/down 9:46 intensity: (1:03 @1) + (4:17 @2) + (4:26 @3) 0.66 mi (14:42 / mi) +82m 10:38 / mi
ahr:149 max:165 shoes: VJ Falcon spikes 2009

Orienteering race 1:37:51 intensity: (24 @1) + (6:21 @2) + (56:12 @3) + (34:54 @4) **** 13.27 km (7:22 / km) +532m 6:09 / km
ahr:163 max:172 spiked:22/22c shoes: VJ Falcon spikes 2009

no camera today, didn't really want to carry it for 12k. Good navigation/routes, I guess I had some hesitation or extra climbing on 5. I was tired but not dead by the end. Nice course, and some very nice forest out there. thanks WP!

Stretching 10:00 [0]


Long Blue - Splits

Saturday Apr 30, 2011 #

Event: West Point A-meet
 
9 AM

Running warm up/down 16:20 intensity: (6:20 @1) + (10:00 @2) 1.52 mi (10:45 / mi) +66m 9:28 / mi
slept:6.0 shoes: VJ Falcon spikes 2009

Orienteering race 42:34 intensity: (4 @0) + (20 @1) + (37 @2) + (3:51 @3) + (36:58 @4) + (44 @5) **** 5.13 km (8:18 / km) +198m 6:57 / km
ahr:170 max:180 spiked:15/16c shoes: VJ Falcon spikes 2009

video/map. better than expected. knee didn't hurt, I didn't feel way out of shape (though not in good shape), and I mostly navigated well. missed the first one slightly but that was it. a few seconds lost before 12 looking for dropped SI stick. I was a little frazzled after that but made an effort to get refocused right away.
C • notes 2

Stretching 5:00 [0]

1 PM

Running warm up/down 6:36 [1] 0.53 mi (12:27 / mi) +20m 11:09 / mi
ahr:146 shoes: VJ Falcon spikes 2009

Orienteering race 18:06 intensity: (11 @1) + (39 @2) + (40 @3) + (15:18 @4) + (1:18 @5) **** 2.59 km (6:59 / km) +51m 6:21 / km
ahr:172 max:179 spiked:18/18c shoes: VJ Falcon spikes 2009

video/map. Another solid run. pretty much clean, time lost on 12 was hesitation I guess. also getting tired by the end. haven't watched the whole video yet.

Running 5:05 intensity: (4:31 @2) + (34 @3) 0.59 mi (8:37 / mi) +13m 8:04 / mi
ahr:116 max:160 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]


Middle Blue - Splits

Sprint R/B - Splits

Friday Apr 29, 2011 #

9 AM

Bike 13:00 [1] 2.2 mi (10.2 mph)

easy ride to work after dropping off alex's car at shop.

Thursday Apr 28, 2011 #

11 AM

Elliptical 30:00 intensity: (14:02 @1) + (15:58 @2)
ahr:132 max:147 shoes: Nimbus 12

Running 15:33 intensity: (34 @1) + (11:52 @2) + (3:07 @3) 1.83 mi (8:29 / mi) +27m 8:07 / mi
ahr:150 max:160 shoes: Nimbus 12

Stretching 13:00 [0]

Wednesday Apr 27, 2011 #

12 PM

Running 39:34 intensity: (25:34 @2) + (14:00 @3) 5.03 mi (7:52 / mi) +46m 7:39 / mi
slept:8.0 shoes: Nimbus 12

a section of easy tempo in the middle. it seems like maybe I'm in the home stretch of ITB-recovery. it felt fine today, hopefully I won't notice it at all this weekend. HRM has been flaking out, even though I think I just changed the battery.
C • hrm contacts 2

Elliptical 15:10 [2]
shoes: Nimbus 12

Stretching 15:00 [0]

11 PM

Stretching 9:00 [0]

Tuesday Apr 26, 2011 #

12 PM

Running 34:38 intensity: (31:38 @2) + (3:00 @3) 4.09 mi (8:28 / mi) +31m 8:16 / mi
ahr:158 slept:7.0 shoes: Nimbus 12

Stretching 8:00 [0]

Monday Apr 25, 2011 #

1 PM

Running 34:44 intensity: (1:45 @1) + (7:14 @2) + (25:45 @3) 4.08 mi (8:31 / mi) +42m 8:15 / mi
ahr:157 slept:8.5 shoes: Nimbus 12

hot, mid 80s. will need a few weeks to get used to this.

Stretching 13:00 [0]

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