Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 25, 2012:

activity # timemileskm+mload
  Running6 5:10:14 36.05(8:36) 58.01(5:21) 55471.1
  Stretching7 1:19:00
  Strength1 7:560.8
  Total7 6:37:10 36.05 58.01 55471.9
  [1-5]6 5:18:09
averages - sleep:7.5

«»
1:41
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 25, 2012 #

9 AM

Running 36:15 intensity: (11:21 @1) + (24:54 @2) 3.95 mi (9:10 / mi) +65m 8:43 / mi
ahr:146 slept:8.0 shoes: Nimbus 14

Stretching 13:00 [0]

Saturday Nov 24, 2012 #

11 AM

Running 1:23:38 intensity: (16:10 @1) + (1:07:28 @2) 9.05 mi (9:14 / mi) +242m 8:32 / mi
ahr:144 slept:7.5 shoes: Nimbus 13 blue

had planned for this to be the usual long, but was still feeling stiff and slow from thursday. took it easy, then cut it short after one loop. cold.

Stretching 8:00 [0]

10 PM

Stretching (roller) 10:00 [0]

Friday Nov 23, 2012 #

9 AM

Running 48:34 intensity: (19:18 @1) + (29:16 @2) 4.8 mi (10:07 / mi) +30m 9:56 / mi
ahr:138 slept:7.5 shoes: Nimbus 13 blue

Stretching 8:00 [0]

Thursday Nov 22, 2012 #

Event: Bethesda Turkey Chase
 
7 AM

Running 20:37 intensity: (4:10 @1) + (16:27 @2) 1.77 mi (11:39 / mi) +17m 11:19 / mi
ahr:151 slept:7.75 shoes: Nimbus 14

Running race 35:37 [4] 10.0 km (3:34 / km) +96m 3:24 / km
shoes: Nimbus 14

The turkey chase. Weather was a little cold but nice, sunny, mid-upper 30s. wore short-sleeves and gloves. I debated a little about the gloves, but was glad to have them for the first half. Not a lot of breakfast beforehand, bagel, banana, then GU. that was all fine.

Solid run, course-PR by 15s, and 90s better than my PW last year. Started off at pretty much the same pace as always, feeling like maybe I should be going faster, and at the same time like I couldn't move any faster. HRM strap was not very tight and slipping down, so I just let it fall rather than worry about it. Settled in a little bit, and knew I was doing ok when neither the 3rd or 4th mile were over 6mins. Didn't feel great on the hills, but I must have handled them relatively well. Missed the 5mi split (though added afterwards from the map), I was busy tossing my gloves to the cheering squad. Not too much suffering from then on to the finish. Satisfied with the result, though thinking maybe I could have gone faster.

Running 15:46 intensity: (1 @0) + (4:42 @1) + (11:03 @2) 1.63 mi (9:42 / mi) +16m 9:24 / mi
ahr:135 max:142 shoes: Nimbus 14

Stretching 15:00 [0]

Tuesday Nov 20, 2012 #

12 PM

Strength (core) 7:56 [1]
ahr:121 max:148 slept:7.5

Running 34:06 intensity: (1:08 @1) + (30:24 @2) + (2:34 @3) 4.31 mi (7:55 / mi) +45m 7:40 / mi
ahr:149 max:187 shoes: Nimbus 14

Stretching 11:00 [0]

Monday Nov 19, 2012 #

Note

lacking excuses, I registered for the turkey chase 10k. I guess I have to run it now.
C • Good Luck then :) 3
12 PM

Running 35:41 [2] ** 4.32 mi (8:16 / mi) +43m 8:01 / mi
ahr:145 slept:7.0 shoes: Nimbus 14

Stretching 14:00 [0]

« Earlier | Later »