Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 5, 2011:

	activity	#	time	miles		km		+m				load
	Running	4	1:56:30	14.23	(8:11)	22.9	(5:05)	59				35.4
	Orienteering	1	59:26	6.51	(9:08)	10.48	(5:40)	75	17 /	19c	89%	32.6
	Stretching	5	51:00
	Strength	2	45:15									4.6
	Elliptical	1	20:00									2.7
	Total	5	4:52:11	20.74		33.38		134	17 /	19c	89%	75.3
	[1-5]	5	4:01:01
averages - sleep:6.8

1:19

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Monday Dec 5, 2011 #

12 PM

Strength 17:08
ahr:101 slept:7.0

Running 32:51 4.05 mi (8:06 / mi) +31m 7:55 / mi
ahr:148 max:169 shoes: Nimbus 12 green

Stretching 11:00 [0]

Sunday Dec 4, 2011 #

Event: QOC Manassas

10 AM

Running warm up/down 8:58 1.01 mi (8:53 / mi) +5m 8:45 / mi
ahr:168 max:203 slept:7.0 shoes: Inov-8 oroc 280

Orienteering race 59:26 *** 10.48 km (5:40 / km) +75m 5:29 / km
ahr:168 max:180 spiked:17/19c shoes: Inov-8 oroc 280

A pretty good run. Had some trouble in the tall grass at 1 and in some junk before 5. otherwise I felt like I was moving fast, though obviously not as fast as Jon. Ankle felt mostly ok, a little sore afterwards. from the track, it looks like the map is messed up around 9 or maybe the control was in the wrong spot...didn't notice when I was running though.

playing with rgmapvideo: http://youtu.be/4Ccw_BywKRo

C • Video Coverage 5

Stretching 8:00 [0]

Running warm up/down 3:18 [1] 0.32 mi (10:19 / mi) +1m 10:13 / mi
shoes: Inov-8 oroc 280

Red - Splits