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Training Log Archive: ken

In the 8 days ending Mar 20, 2010:

activity # timemileskm+mload
  Running6 2:25:28 16.75(8:41) 26.95(5:24) 4036.9
  Orienteering2 2:09:47 13.09(9:55) 21.07(6:10) 30426 /30c86%69.6
  Stretching8 1:06:00
  Bike1 52:25 10.98(12.6/h) 17.67(20.2/h)10.5
  Elliptical1 10:021.0
  Total9 6:43:42 40.82 65.69 34426 /30c86%118.0
  [1-5]7 5:37:40
averages - sleep:6.9

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Saturday Mar 20, 2010 #

Event: QOC - Little Bennett Night O
 
8 PM

Running warm up/down 1:45 intensity: (1 @0) + (1:35 @1) + (9 @2) 0.17 mi (10:28 / mi)
ahr:116 max:134 shoes: VJ Falcon spikes 2009

Orienteering race (night-o) 55:11 intensity: (1:04 @1) + (1:44 @2) + (15:23 @3) + (35:30 @4) + (1:30 @5) **** 8.06 km (6:51 / km) +150m 6:16 / km
ahr:167 max:193 spiked:17/19c shoes: VJ Falcon spikes 2009

A fun night-o at Little Bennett....nice woods, nice weather. pretty solid navigation, especially for nighttime.

o-headlamp hadn't been used in over a year; battery fully drained but worked fine after charging all day. my 20W bulb has been messed up for a few years, it seems less bright than the 10W, and comes on slowly. at first I thought that was a battery issue, but maybe I just need to replace the bulb?

Running warm up/down 14:05 intensity: (1 @0) + (2:12 @1) + (11:52 @2) 1.17 mi (12:01 / mi)
ahr:137 max:146 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]


LONG ADVANCED - Splits

Friday Mar 19, 2010 #

12 PM

Running 42:52 [2] 4.98 mi (8:37 / mi) +40m 8:24 / mi
ahr:155 max:174 slept:6.0 shoes: Nimbus 11Y

Stretching 12:00 [0]

Thursday Mar 18, 2010 #

12 PM

Elliptical 10:02 [1] 0.0 mi
ahr:113 max:130 shoes: Nimbus 11Y

Running 17:25 intensity: (51 @1) + (16:12 @2) + (22 @3) 1.89 mi (9:12 / mi)
ahr:144 max:157 shoes: Nimbus 11Y

Stretching 12:00 [0]

11 PM

Stretching (foam roller) 5:00 [0]

Wednesday Mar 17, 2010 #

Note
slept:8.0

3k today. at lunchtime if I don't get chased off the HS track, otherwise after work. dunno what I can run, but I think I will try to pace for 10:00, which is nice round 80s. haven't been on a track recently, will I recognize one if I see it?
12 PM

Running warm up/down 13:00 intensity: (12:00 @2) + (1:00 @4) 1.71 mi (7:36 / mi)
ahr:143 max:181 shoes: Nimbus 11Y

Parked at a nearby shopping center and ran over to the track. luckily no gym classes were out. First time at this track, I was hoping it would be nice and bouncy, but it wasn't. not crappy, just relatively hard. on the bright side, the weather was perfect. gps includes some stretching and warmup strides.

Running race (track) 9:55 [5] 3.0 km (3:18 / km)
ahr:173 max:185 shoes: Nike Zoom Waffle

the time trial. wore my old track shoes, which seem a bit small now. probably shouldn't wear them anymore, though I don't think it hurt anything this time. my watch actually didn't start the first time I hit it, so I had to hit it again after one or two steps. rather than go back and restart, I just overran a few steps at the end and called it even. in the event splits list, I took a second from my last lap and added it back to the first one, which should be about right.

the actual run felt ok, I didn't have much left at the end, and I paced it surprisingly evenly. I guess I'm happy with that as a starting point. it is my first 3k ever, and so a PR. I can definitely go faster. I did not really feel smooth running on the track, since I'm not at all used to it these days. it is a very different stride compared to grass.
C • Nice! 6

Running warm up/down 5:53 intensity: (14 @1) + (3:43 @2) + (1:56 @3) 0.5 mi (11:52 / mi)
ahr:150 max:159 shoes: Nimbus 11Y

Stretching 7:00 [0]

11 PM

Stretching (roller) 5:00 [0]

calves already sore

3000m run - Splits

Monday Mar 15, 2010 #

12 PM

Running 36:35 [2] 4.06 mi (9:01 / mi)
ahr:159 slept:6.5 shoes: Nimbus 11Y

Stretching 15:00 [0]

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 intensity: (20 @1) + (6:37 @2) + (12:53 @3) + (52:10 @4) + (2:36 @5) *** 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

Saturday Mar 13, 2010 #

2 PM

Bike 52:25 [2] 10.98 mi (12.6 mph)
ahr:108 slept:7.0

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