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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 3, 2005:

activity # timemileskm+mload
  Running5 2:56:42 21.88(8:05) 35.21(5:01) 20051.1
  Orienteering3 2:25:15 12.37(11:44) 19.91(7:18) 81549 /52c94%92.6
  Total5 5:21:57 34.25(9:24) 55.12(5:50) 101549 /52c94%143.7
averages - sleep:6.3 weight:161lbs

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Sunday Apr 3, 2005 #

Running warm up/down 30:00 [3] 3.0 mi (10:00 / mi)
shoes: VJ Integrator, no spikes

Orienteering race 1:25:47 [4] *** 12.0 km (7:09 / km) +400m 6:08 / km
spiked:21/23c shoes: VJ Integrator, no spikes

pig classic. much nicer day. felt a bit disoriented at the start, and hesitated a little on that leg. by 4 or 5 I had caught eric (3 mins ahead), passed him on 6, and at #8 I had about 100m lead. I thought that I wouldn't see him again, and was surprized that he and mikell (3 mins behind me) were right behind at #9. I managed to stay ahead until 13 when a poor micro-route choice (too far down crossing a reentrant) let mikell get by. he was leading for most of the remainder except for 19, when he got confused, and I was first to the control. then eric (who must have been taking it easier early on) made a comeback, and passed me on the second to last control. I finished at the back of the m-train.

it was interesting to notice that while mikell was very strong running in the terrain and up hills, I was able to catch up to him a fair amount on the roads and downhills. I guess that means I'm weak...more terrain training is coming.

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.

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