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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 30, 2005:

activity # timemileskm+mload
  Orienteering2 3:35:42 14.29(15:06) 23.0(9:23) 71038 /51c74%93.3
  Running5 2:15:09 18.63(7:15) 29.99(4:30) 12038.1
  Total5 5:50:51 32.93(10:39) 52.99(6:37) 83038 /51c74%131.4
averages - sleep:6.5 weight:163lbs

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Saturday Apr 30, 2005 #

Event: West Point
 

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:5.0 shoes: VJ Integrator, no spikes

Orienteering race 2:00:30 [3] *** 11.0 km (10:57 / km) +300m 9:38 / km
ahr:162 spiked:7/16c shoes: VJ Integrator, no spikes

I was among the many who lost more than 10 minutes on sketchy control 3, and that pretty much concluded the "race" segment of the course. fell really hard on the way down to 4. another interesting note was that it was so foggy in later parts of the course you couldn't see far at all, and that made it kindof like night-o.

Orienteering race (sprint) 22:05 [4] *** 2.8 km (7:53 / km) +100m 6:42 / km
ahr:170 spiked:15/16c shoes: VJ Integrator, no spikes

mostly clean, just wasn't feeling any speed.

Thursday Apr 28, 2005 #

Running (road) 31:49 [2] 4.1 mi (7:46 / mi) +120m 7:07 / mi
shoes: Adidas Resp Tr X red

easy run at lunch with mark and bob.

Tuesday Apr 26, 2005 #

Running warm up/down 16:00 [2] 2.25 mi (7:07 / mi)
shoes: NB 906

Running intervals (track) 23:23 [4] 6.4 km (3:39 / km)
shoes: NB 906

4x1600m, 1 min rest. windy. I'm realizing now that last week I was doing 3200s instead of 2mi intervals.
interval, end-hr, recovery-hr:
5:50,171,119
5:51,173,137
5:50,169,135
5:51,170,---

Running 2:18 [5] 0.8 km (2:52 / km)
shoes: NB 906

a set of controlled 200s, with a lot of help from the wind.
34.2, 35.6, 34.6, 33.5

Monday Apr 25, 2005 #

Running (road) 45:09 [2] 6.0 mi (7:32 / mi)
weight:164lbs shoes: Adidas Resp Tr X red

Sunday Apr 24, 2005 #

Running warm up/down 6:30 [2] 0.81 mi (8:01 / mi)
slept:8.0 weight:162lbs shoes: VJ Integrator, no spikes

Orienteering 1:13:07 [4] **** 9.2 km (7:57 / km) +310m 6:48 / km
ahr:167 spiked:16/19c shoes: VJ Integrator, no spikes

re-running the 2000 troll cup at baldwin hill. to make it more interesting and west-point-like, this time I took the stone walls off my map, which definitely helped to confuse me in a few places, like at #2. also, the water was too high to cross to #12, so I had to skip that. I tried to run a little extra on the way to 13 (to keep it fair), but I think I still got a free minute over those two legs. despite that and the fact that I didn't feel like I was pushing it most of the way (i = 3.5), it looks like I kicked my own [previous] ass on most of the other splits. the forest was nice, which helped. great weather, another fun session.

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