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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 26, 2004:

activity # timemileskm+mload
  Orienteering2 2:41:33 12.27(13:10) 19.75(8:11) 54040 /47c85%96.9
  Running5 2:30:23 19.6(7:40) 31.54(4:46)49.5
  Total5 5:11:56 31.87(9:47) 51.29(6:05) 54040 /47c85%146.4

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MoTuWeThFrSaSu

Sunday Sep 26, 2004 #

Running (warmup) 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Adidas Resp Tr X

Orienteering (relay) 35:45 [4] *** 5.85 km (6:07 / km) +155m 5:24 / km
ahr:168 spiked:14/14c shoes: VJ Falcon Spikes

red leg on our #2 4pt team. passed mikkel c and mook for 5th place overall, 2nd place on leg behind will.

Red - Splits

Saturday Sep 25, 2004 #

Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

Orienteering 1:12:45 [4] *** 8.2 km (8:52 / km) +240m 7:44 / km
ahr:170 spiked:16/20c shoes: VJ Falcon Spikes

maine a-meet. terrain reminded me of some danish stuff.

Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

before night-o

Orienteering (night-o) 53:03 [4] *** 5.7 km (9:18 / km) +145m 8:15 / km
ahr:166 spiked:10/13c shoes: VJ Falcon Spikes

night-o champs. 2nd.

Blue - Splits

Blue - Splits

Friday Sep 24, 2004 #

Running (road) 23:58 [2] 3.1 mi (7:44 / mi)
shoes: Adidas Resp Tr X

easy run with mark. he's racing somewhere else tomorrow.

Thursday Sep 23, 2004 #

Note

I've been neglecting any night-o training, because I was planning to take it easy due to the relay the next morning. at the very least I suppose I should charge my headlamp.

Wednesday Sep 22, 2004 #

Running (track) 14:57 [3] 2.0 mi (7:28 / mi)
shoes: Adidas Resp Tr X

warmup

Running (track) 16:03 [5] 3.0 mi (5:21 / mi)
shoes: Adidas Resp Tr X

4x1200m on the track. 3:30 jogging rest between. had a hard time keeping the pace constant. back felt fine, even though I was probably hypersensitive because I wasn't sure how it would feel. goal still 4:03.

time, end hr, recovery hr
3:56.7, 177, 127
4:03.0, 178, 125
4:00.5, 178, 129
4:03.4, 179, 128

Running (recovery) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Adidas Resp Tr X

one lap after each 1200

Running (cooldown) 8:30 [2] 1.0 mi (8:30 / mi)
shoes: Adidas Resp Tr X

Note

I splashed out for a USOF "life" membership yesterday. at least I won't have to remember to renew.

Tuesday Sep 21, 2004 #

Running (road) 44:55 [2] 6.0 mi (7:29 / mi)
ahr:150 shoes: Adidas Resp Tr X

I did a lot of stretching (hip flexors especially) yesterday and today, and that helped. I felt almost normal during the run.

Monday Sep 20, 2004 #

Note

yeah, my back was definitely hurting today. its been good for a few months, but I guess that was the last time I did much orienteering. my hip flexors seem tight from the weekend, I will just try to stretch out and hope this goes away again.

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