Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 4, 2006:

	activity	#	time	miles		km		+m				load
	Running	5	3:30:23	26.18	(8:02)	42.14	(5:00)	190				49.1
	Orienteering	1	1:02:16	4.97	(12:32)	8.0	(7:47)	363	11 /	14c	78%	37.4
	Stretching	5	54:00									5.4
	Total	6	5:26:39	31.15		50.14		553	11 /	14c	78%	91.9
averages - sleep:6

1:07

0:00

» now

Sunday Jun 4, 2006 #

Orienteering race 1:02:16 [4] *** 8.0 km (7:47 / km) +363m 6:21 / km
ahr:165 spiked:11/14c shoes: VJ Integrator, no spikes

orienteering is fun, I should do that more. all but two of the jukola team showed up today. as you can see from the splits, I narrowly avoided being beaten by Samantha [saeger]

Stretching 5:00 [1]

Red - Splits

Saturday Jun 3, 2006 #

Running 48:42 [2] 6.1 mi (7:59 / mi) +20m 7:54 / mi
ahr:140 shoes: Asics Gel Nimbus VII

on section 3 (see map) of the mass central rail trail with samantha. cool and rainy.

Friday Jun 2, 2006 #

Running 31:32 [2] 3.85 mi (8:11 / mi) +40m 7:56 / mi
shoes: Asics Gel Nimbus VII

AM run from work. forgot that I'm always slow in the morning. also a little tight from not doing anything yesterday.

Stretching 8:00 [1]

Wednesday May 31, 2006 #

Running warm up/down 16:34 [2] 2.1 mi (7:53 / mi) +30m 7:33 / mi
ahr:150 shoes: Asics Gel Nimbus VII

Running intervals (track) 17:37 [4] 4.8 km (3:40 / km)
shoes: Asics Gel Nimbus VII

3x1600m, 1 min rest.

1600, ahr, end-hr, rest-hr
5:52, 163, 171, 140
5:53, 171, 174, 147
5:52, 172, 175, 147

Running warm up/down 17:34 [2] 2.1 mi (8:22 / mi)
ahr:158 shoes: Asics Gel Nimbus VII

Stretching 16:00 [1]

Tuesday May 30, 2006 #

Running 30:09 [2] 3.85 mi (7:50 / mi)
ahr:155 slept:6.0 shoes: Asics Gel Nimbus VII

Stretching 10:00 [1]

Monday May 29, 2006 #

Running 48:15 [2] 5.2 mi (9:17 / mi) +100m 8:45 / mi
ahr:151 shoes: Asics Gel Nimbus VII

vaughn hill trails. got a bee sting under the tongue of my shoe. not sure if there was a nest, but I went back a different way. after running on grass all week, my feet feel great...for now.

Stretching 15:00 [1]

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