Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jul 2, 2006:

	activity	#	time	miles		km		+m	load
	Running	5	2:59:53	24.05	(7:29)	38.7	(4:39)	90	55.6
	Stretching	6	1:04:00						6.4
	Total	6	4:03:53	24.05		38.7		90	62.0
averages - sleep:6

1:17

0:00

» now

Sunday Jul 2, 2006 #

Running (grass) 32:41 [2] 4.1 mi (7:58 / mi) +20m 7:51 / mi
ahr:152 shoes: Asics Gel Nimbus VII

Running (strides) 1:25 [5] 0.5 km (2:50 / km)
shoes: puma h street

Stretching 7:00 [1]

Saturday Jul 1, 2006 #

Running 32:00 [2] 4.0 mi (8:00 / mi)
ahr:146 shoes: Asics Gel Nimbus VII

running, with samantha.

Stretching 15:00 [1]

Friday Jun 30, 2006 #

Running 26:45 [3] 3.85 mi (6:57 / mi)
ahr:159 shoes: Asics Gel Nimbus VII

with neal at lunch. my arches have been slightly sore this week after the track workout. more stretching...

Stretching 5:00 [1]

Tuesday Jun 27, 2006 #

Running warm up/down 15:47 [3] 2.1 mi (7:31 / mi) +30m 7:12 / mi
ahr:155 slept:6.0 shoes: Asics Gel Nimbus VII

from work to lexington track with neal. hot day (low 80s?), but not totally oppressive.

Stretching 2:00 [1]

Running intervals (track) 13:24 [5] 4.0 km (3:21 / km)
shoes: Asics Gel Nimbus VII

5x800m. aiming for 2:42 again, with roughly equal rest, including jogging a 400. wind and heat made it tougher to keep an even pace.

800m, ahr, end-hr, rest-hr (rest)
2:34.9, 135?, 174, 136 (2:42)
2:42.8, 168, 178, 153 (2:42)
2:41.9, 174, 181, 159 (2:57)
2:44.2, 176, 182, 159 (2:46)
2:40.6, 177, 180, 157 (2:40)

Running warm up/down 10:00 [2] 1.25 mi (8:00 / mi)
shoes: Asics Gel Nimbus VII

5x400m jog after each 800

Running warm up/down 18:58 [2] 2.1 mi (9:02 / mi)
ahr:167 shoes: Asics Gel Nimbus VII

Stretching 9:00 [1]

Stretching 8:00 [1]

Monday Jun 26, 2006 #

Note

short on motivation yesterday, I guess the reason is that I'm out of goals. Alex signed me up for the local 4th of july road race, but that's too close to train for.

since alex doesn't want me dissappearing for the remaining big o-meets this year, and since I'm still at pretty low mileage, I think I want to focus on fast running. there are quite a lot of XC, road, and track (1mi) races in the DC area, and I'm especially looking forward to XC and track, which I haven't done much of recently. this will also carry over into sprint-o, which is where I think I have the biggest potential in orienteering.

I'll need to find some specific races (as much fun as solo time trials are...), but I'll focus on the 1-2-3 mile range, up to 5k. any longer stuff will be secondary. so by my birthday in november:

1mi ----
a post-college best (under the 4:40 at blue mtn...maybe that was 1600m). shouldn't be too hard, I wasn't training specifically then.

3000, 2mi ---
these are pretty much wide open. I've never raced 3k, and not 2mi (11:15!) since high school. I think I ran 10:50 during a college workout. so anyway, I'll establish PRs for these, lets try for 9:30/10:15. I'll probably have to do it solo though.

5k ---
a PR should be pretty easy here also. I think my current best is 16:48 XC and 17:12 track (solo). I think 16:35 is within reach. won't be a problem to find races this distance, but I'll have to try not to beat myself up too much on the roads.

C • How about scheduling a busines... 3

Running 28:53 [2] 3.85 mi (7:30 / mi) +40m 7:16 / mi
shoes: Asics Gel Nimbus VII