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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 27, 2008:

activity # timemileskm+mload
  Orienteering3 3:03:37 17.74(10:21) 28.55(6:26) 65361 /72c84%108.5
  Stretching5 1:15:00
  X-Training1 45:004.5
  Running3 43:38 4.62(9:27) 7.43(5:52)12.1
  Bike1 5:000.5
  Total5 5:52:15 22.36 35.98 65361 /72c84%125.6
  [1-5]5 4:34:26
averages - sleep:4

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WeThFrSaSuMoTu

Monday May 26, 2008 #

Orienteering warm up/down 8:36 intensity: (1:37 @0) + (3:45 @1) + (2:16 @2) + (23 @3) + (35 @4) 0.67 mi (12:50 / mi) +20m 11:45 / mi
ahr:124 max:178 shoes: VJ Falcon spikes 2007

Stretching 10:00 [0]

Orienteering race 1:42:08 intensity: (34 @1) + (2:15 @2) + (8:11 @3) + (1:29:11 @4) + (1:57 @5) *** 15.6 km (6:33 / km) +470m 5:41 / km
ahr:172 max:181 spiked:20/24c shoes: VJ Falcon spikes 2007

route: http://www.dvoa.org/cgi-bin/gadget/reitti.cgi?act=...

Blue Long - Splits

Sunday May 25, 2008 #

Orienteering warm up/down 10:55 intensity: (1:07 @0) + (1:13 @1) + (2:33 @2) + (2:24 @3) + (2:18 @4) + (1:20 @5) *** 0.76 mi (14:22 / mi) +30m 12:48 / mi
ahr:161 max:206 spiked:5/6c shoes: VJ Falcon spikes 2007

Running warm up/down 10:59 intensity: (5 @0) + (1:12 @1) + (2:43 @2) + (3:55 @3) + (3:04 @4) 1.13 mi (9:43 / mi)
ahr:153 max:174 shoes: VJ Falcon spikes 2007

Orienteering race 39:23 intensity: (25 @1) + (37 @2) + (1:46 @3) + (27:41 @4) + (8:54 @5) **** 5.83 km (6:45 / km) +113m 6:10 / km
ahr:174 max:187 spiked:17/19c shoes: VJ Falcon spikes 2007

route: http://www.dvoa.org/cgi-bin/gadget/reitti.cgi?act=...

Stretching 10:00 [0]

Running warm up/down 1:11 intensity: (48 @1) + (23 @2) 0.1 mi (11:37 / mi)
ahr:125 max:146 shoes: VJ Falcon spikes 2007


Blue Middle - Splits

Saturday May 24, 2008 #

Event: US Team Trials
 

Running warm up/down 16:34 intensity: (1:42 @1) + (14:52 @2) 1.58 mi (10:29 / mi)
ahr:142 max:155 shoes: Adidas Adizero XT

Stretching 20:00 [0]

Orienteering race 22:35 intensity: (15 @1) + (16 @2) + (19 @3) + (8:33 @4) + (13:12 @5) *** 4.82 km (4:41 / km) +20m 4:35 / km
ahr:178 max:193 spiked:19/23c shoes: Adidas Adizero XT

route: http://www.dvoa.org/cgi-bin/gadget/reitti.cgi?act=...

Blue Sprint - Splits

Friday May 23, 2008 #

X-Training (mowing) 45:00 [1]

I think this is what's messing up my knee, from all the twisting around involved. took it a bit easier this time.

Stretching 10:00 [0]

Thursday May 22, 2008 #

Note

since sunday the back of my right knee has been feeling like I over extended it. been taking it easy to see if that helps, and also to rest for the TT. seems to be slowly getting better.

Wednesday May 21, 2008 #

Bike warm up/down 5:00 [1]
slept:4.0

Running (grass) 14:54 intensity: (1:37 @1) + (6:24 @2) + (4:24 @3) + (2:29 @4) 1.8 mi (8:16 / mi)
ahr:150 max:176 shoes: Adidas Adizero XT

Stretching 25:00 [0]

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