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Training Log Archive: ken

In the 7 days ending Apr 2, 2005:

activity # timemileskm+mload
  Running5 3:09:12 23.88(7:55) 38.43(4:55) 20054.8
  Orienteering2 59:28 4.92(12:06) 7.91(7:31) 41528 /29c96%41.1
  Total5 4:08:40 28.79(8:38) 46.34(5:22) 61528 /29c96%96.0
averages - sleep:6.3 weight:161lbs

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Saturday Apr 2, 2005 #

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
slept:8.0 shoes: VJ Integrator, no spikes

Orienteering race 43:53 [4] *** 5.3 km (8:17 / km) +320m 6:22 / km
spiked:15/16c shoes: VJ Integrator, no spikes

cold, wet, muddy and slippery. I had a hard time keeping my effort high without traction. no real problems. seems like I've made a habit of getting 4th at US championships.

Friday Apr 1, 2005 #

Running warm up/down 25:00 [2] 2.78 mi (9:00 / mi)
slept:4.5 shoes: VJ Integrator, no spikes

Orienteering race (sprint) 15:35 [5] *** 2.61 km (5:58 / km) +95m 5:03 / km
spiked:13/13c shoes: VJ Integrator, no spikes

2nd, 8s behind wadd.

Wednesday Mar 30, 2005 #

Running 44:45 [2] 6.0 mi (7:28 / mi) +200m 6:46 / mi
ahr:155 shoes: Adidas Resp Tr X red

nice day

Tuesday Mar 29, 2005 #

Running warm up/down (road/trail) 38:20 [3] 4.6 mi (8:20 / mi)
ahr:157 weight:161lbs shoes: Adidas Resp Tr X red

running to and from the lexington track, which is now free of snow. upper 40s and drizzling. I'd like to thank tylenol cold daytime for making today's workout possible.

Running intervals (track) 11:52 [5] 2.25 mi (5:16 / mi)
ahr:174 max:183 shoes: Adidas Resp Tr X red

3x1200m, 3:20 rest. felt pretty good, probably because I just had a day off, and because I've been taking it easy.
3:59
3:58
3:54

Running (track) 6:45 [2] 0.75 mi (9:00 / mi)
shoes: Adidas Resp Tr X red

jogging a lap after each 1200.

Sunday Mar 27, 2005 #

Running (trail/terrain) 42:30 [3] 5.0 mi (8:30 / mi)

running around mt pisgah in berlin. pretty nice runnability, although the countours are a bit boring.

got the catchingfeatures update, and played a few competitions. I officially suck.

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