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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 30, 2007:

activity # timemileskm+mload
  Road Running4 3:40:20 22.9(9:37) 36.85(5:59)661.0
  O - competition2 2:47:00 7.08(23:35) 11.4(14:39) 480668.0
  Bicycling2 2:15:00 13.0(10:23) 20.92(6:27)405.0
  Trail Running1 13:08 1.0(13:08) 1.61(8:10) 10039.4
  Steps1 3:5215.5
  Total6 8:59:20 43.98 70.78 5801788.9

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Monday Apr 30, 2007 #

Road Running (Springfield Dam) 40:40 [3] 4.0 mi (10:10 / mi)

Ran route of road race coming up Sunday. Wicked headwind going out; nice coming back to finish.

Trail Running (Daily hill run) 13:08 [3] 1.0 mi (13:08 / mi) +100m 10:01 / mi

Snow's gone, but hillside is wet and slick.

Sunday Apr 29, 2007 #

O - competition race (West Point Green) 1:21:00 [4] 5.9 km (13:44 / km) +205m 11:42 / km

Clean run until last long leg; just missed fag in circle and then went into death spiral search mode; lost 10 min. 3rd M55. Not a satisfying weekend.

Bicycling (Popolopen) 1:10:00 [3] 6.5 mi (10:46 / mi)

Same mtn bike loop with Bernie and Jim.

Note

Ordered a pair of Aero 150 roller skis. Should be one more way to get smashed up while getting in shape.
C • nice! now you just need the f... 2

Saturday Apr 28, 2007 #

Event: West Point A-Meet
 

O - competition race (West Point Green) 1:26:00 [4] 5.5 km (15:38 / km) +275m 12:31 / km

A little confusion on two controls; good for losing 4-5 min each. 3rd M55.

Bicycling (Popolopen) 1:05:00 [3] 6.5 mi (10:00 / mi)

Mtn bike on the gravel roads up above Lake Popolopen with Bernie, Joe, Jim and Serge. Several very steep grades, some washed out.
Lots of tree cutting evident; must have had serious storm damage. Some areas have had 2/3 of the trees taken out. So expect some briars to fill in just to make your West Point experience more enjoyable.
Nice crash coming down one of the rutted gravel sections.

Thursday Apr 26, 2007 #

Road Running (Cummings Rd +) 31:00 [3] 2.8 mi (11:04 / mi)

Easy run with Casey before a dive into the hot tub.

Wednesday Apr 25, 2007 #

Road Running (Orlando) 44:00 [3] 4.3 mi (10:14 / mi)

Sore this morning. Double workouts getting to me.

Road Running (Orlando) 32:00 [3] 4.0 mi (8:00 / mi)

After feeling crappy this morning, I did what any self-respecting contrarian would do -- went out for some intervals after my last conference session. About 600 m in the hot FL sun:

2.48 / 2.36 / 2.42 / 2.35

Actually felt good after stretching out the legs at a higher pace.

Tuesday Apr 24, 2007 #

Road Running (Orlando) 38:00 [3] 4.3 mi (8:50 / mi)

Same as yesterday, but quite a bit faster. Feeling better on this running stuff.

Road Running (Orlando) 34:40 [3] 3.5 mi (9:54 / mi)

Afternoon run, same as yesterday but right after lunch. Good training for hot weather and running on a full stomach. About 2 miles in got a segment out and back World Quest Drive, maybe 700m. Keep working that time down.

Steps hills 3:52 [4]

Final workout for the day. To the top of the tower and 28 flights. Took elevator back down; no sense wrecking my knees.

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