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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 29, 2007:

activity # timemileskm+mload
  Fake skiing1 1:28:31 10.0(6.8/h) 16.09(10.9/h)14.0
  X-Training1 1:05:00 4.6(14:08) 7.4(8:47)3.0
  Orienteering1 50:56 5.69(8:58) 9.15(5:34) 9511 /15c73%30.6
  Running1 42:54 5.0(8:35) 8.05(5:20) 10017.2
  Stretching4 33:00
  Bike1 30:006.0
  Total5 5:10:21 25.29 40.69 19511 /15c73%70.7
  [1-5]5 4:02:21
averages - sleep:5.8

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MoTuWeThFrSaSu

Sunday Apr 29, 2007 #

Event: QOC Manassas
 

Orienteering race 50:56 [4] 9.15 km (5:34 / km) +95m 5:18 / km
ahr:171 max:182 spiked:11/15c slept:6.0 (injured) shoes: VJ Integrator, no spikes

a very fast course at manassas, on a bit of a hangover. sprained my ankle on the way to #2, landed badly after jumping off one of the many blown-down trees. I was able to keep going though it bothered me after that. flat-ish and generally very runnable. some errors (2,8,15), some disagreement with the map, in particular #8, which I ran right past since it was only hung like 20m after #7. fun except for the ankle.
C • distance 2

Stretching 5:00 [0]

some half-assed stretching. seems like I'm tight from yesterday.

Saturday Apr 28, 2007 #

Fake skiing 37:16 [1] 5.0 mi (8.1 mph)
ahr:118 slept:8.0 shoes: Rollerblade original wheels

rollerblading, for the first time in a while, on the crescent trail with samantha in the jogging stroller. from bethesda to fletchers boathouse. I didn't realize it, but the whole way out was downhill.

Fake skiing 51:15 [2] 5.0 mi (5.9 mph)
ahr:131 shoes: Rollerblade original wheels

the way back, mostly uphill. need to wear thicker socks, I started getting a blister at one spot on the inside of my right ankle. I seem to remember that being a problem before with these blades.

Thursday Apr 26, 2007 #

Bike (stationary bike) 30:00 [2]
ahr:118 max:138

Stretching 13:00 [0]

Wednesday Apr 25, 2007 #

Running (grass) 42:54 [3] 5.0 mi (8:35 / mi) +100m 8:05 / mi
ahr:154 max:169 slept:3.5 shoes: Asics Gel Nimbus VII #2

didn't feel too tired considering lack of sleep. the grass along my usual weekday routes is starting to get thicker again, which means softer running.

Stretching 10:00 [0]

Tuesday Apr 24, 2007 #

X-Training (walking) 35:00 [0] 2.3 mi (15:13 / mi)

from the saab place to work

X-Training (walking) 30:00 [1] 2.3 mi (13:03 / mi)
ahr:123 max:142 shoes: Asics Gel Nimbus VII #2

from work back to the saab place to pick up alex's car. marginally a workout.

Stretching 5:00 [0]

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