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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 17, 2005:

activity # timemileskm+mload
  Running6 4:52:20 38.4(7:37) 61.8(4:44) 71595.6
  Orienteering1 54:00 4.0(13:30) 6.44(8:23)8 /10c80%21.6
  Total6 5:46:20 42.4(8:10) 68.24(5:05) 7158 /10c80%117.2
averages - sleep:8

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Sunday Apr 17, 2005 #

Orienteering 54:00 [3] *** 4.0 mi (13:30 / mi)
spiked:8/10c shoes: VJ Integrator, no spikes

running around at high rock in foxboro. some interesting contours, but unfortunately the map is old and the terrain is somewhat scratchy. I wouldn't want to go back without gaiters (forgot I used to wear them a lot more), or at least longer socks.

Running 36:00 [2] ** 4.5 mi (8:00 / mi)
shoes: Adidas Resp Tr X red

I had enough of the brush, but I needed more time, so I went for a run on the trails. they were very different than on the map, I still had to orienteer anyway.

Saturday Apr 16, 2005 #

Running (trail) 57:15 [3] 7.2 mi (7:57 / mi) +250m 7:11 / mi
shoes: NB 906

bowers again, a slightly different route, including some off-trail.

Friday Apr 15, 2005 #

Running (trail) 35:00 [3] 4.5 mi (7:47 / mi) +150m 7:03 / mi
shoes: NB 906

morning run, some frost on the ground (not summer yet!) to/from the bowers springs loop.

Running tempo (trail) 15:49 [4] 2.3 mi (6:53 / mi) +40m 6:32 / mi
shoes: NB 906

seems slow, but I guess it's rocky or maybe the loop is longer.

Wednesday Apr 13, 2005 #

Running warm up/down 20:30 [2] 2.56 mi (8:00 / mi)
slept:8.0 shoes: NB 906

Running intervals (track) 15:55 [5] 3.0 mi (5:18 / mi)
shoes: NB 906

1200s at [the town of] harvard's niiiiice track, on the way home from work. I didn't know it was there until a month ago, but I guess it's only like 2 years old. felt pretty good/controlled, with even pacing. a little chilly. 3:30 rest.
4:02
4:02
3:58
3:56

Running (recovery) 9:30 [2] 1.0 mi (9:30 / mi)
shoes: NB 906

one lap after each interval

Running (strides) 1:00 [4] 0.2 mi (5:00 / mi)
shoes: NB 906

some strides afterwards

Tuesday Apr 12, 2005 #

Running (road/trail) 56:25 [2] 7.4 mi (7:37 / mi) +200m 7:02 / mi
slept:8.0 shoes: NB 906

Monday Apr 11, 2005 #

Running (trail) 44:56 [2] 5.74 mi (7:50 / mi) +75m 7:31 / mi
shoes: NB 906

a nice easy run in hayden woods, 5 loops. besides some tightness in my lower legs and the multitude of flesh wounds, it seems like I managed to avoid sustaining any serious injuries yesterday...that's always good.

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