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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 12, 2004:

activity # timemileskm+mload
  Running6 5:52:32 45.41(7:46) 73.08(4:49)131.0
  Total6 5:52:32 45.41(7:46) 73.08(4:49)131.0
averages - sleep:4

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MoTuWeThFrSaSu

Sunday Sep 12, 2004 #

Running (trail) 1:51:23 [3] 13.7 mi (8:08 / mi)
ahr:155 max:170 shoes: Adidas Resp Tr X

running from home through vaughn hill and then 3 loops at bowers springs: 19:05,18:54,18:59. back over the top of VH (the highest point between mt wachussett and blue hills....). felt much better than 2 weeks ago; both at the end and on the hills. cooler weather may be to thank for that.
[54.07, 53.31, 3.45]

Saturday Sep 11, 2004 #

Running (warmup) 19:00 [2] 2.38 mi (7:59 / mi)
shoes: Adidas Resp Tr X

to bolton track, plus two laps.

Running race (track) 4:56 [5] 1.0 mi (4:56 / mi)
max:188 shoes: Adidas Resp Tr X

1 mile test. nice day (72F), but still a little too warm on the track. not quite so agonizing as 4 weeks ago, and a 16 sec improvement. seems like it took way longer to break 5 back in 10th grade, but I guess then I was doing both lower mileage and stupid workouts. if only we had attackpoint back then!

lap, split, ahr, split hr.
73.3, 1:13, 139?, 139?
75.0, 2:28, 159, 175
74.3, 3:42, 179, 188?
73.9, 4:56, 183, 180

vdot=60

Running (cooldown) 17:00 [2] 2.13 mi (7:59 / mi)
shoes: Adidas Resp Tr X

one lap and then back home

Friday Sep 10, 2004 #

Running 43:27 [3] 6.0 mi (7:15 / mi)
ahr:158 max:168 shoes: Adidas Resp Tr X

running with mark after work. it was cooler, so it felt good to run a bit faster

Thursday Sep 9, 2004 #

Running (road) 45:30 [3] 6.0 mi (7:35 / mi)
slept:4.0 shoes: Adidas Resp Tr X

Wednesday Sep 8, 2004 #

Running (warmup) 15:45 [2] 2.0 mi (7:52 / mi)
ahr:153 shoes: Adidas Resp Tr X

left knee felt tight all day today, but not worse when running...

Running 16:38 [5] 3.0 mi (5:33 / mi)
shoes: Adidas Resp Tr X

one of my old favorites... 4x1200m with 4min jogging rest.
4:10, 178, 123
4:11, 176, 120
4:08, 179, 123
4:09, 178, 127

Running 2:27 [5] 0.5 mi (4:54 / mi)
shoes: Adidas Resp Tr X

2x400m, ~4mins walking rest
73, 178, 122
74, 177, 109

Running 12:00 [3] 1.25 mi (9:36 / mi)
shoes: Adidas Resp Tr X

between 1200s, jogging 500m

Running (cooldown) 8:26 [2] 0.95 mi (8:53 / mi)
shoes: Adidas Resp Tr X

Monday Sep 6, 2004 #

Running (trail) 56:00 [2] 6.5 mi (8:37 / mi)
ahr:144 shoes: Adidas Resp Tr X

running around suasco watershed map in bolton. mostly on-trail.

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