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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 14, 2008:

activity # timemileskm+mload
  Running5 3:12:23 24.01(8:01) 38.64(4:59)58.2
  Stretching5 59:00
  Total5 4:11:23 24.01 38.6458.2
  [1-5]5 3:12:20
averages - sleep:5.8

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Sunday Dec 14, 2008 #

Event: Jingle All the Way 10K
 

Running warm up/down 17:35 intensity: (4:50 @1) + (10:22 @2) + (1:23 @3) + (1:00 @4) 1.73 mi (10:10 / mi)
ahr:138 max:168 slept:10.0 shoes: Nimbus 10

still a bit sleep-deprived, but at least it seems like I avoided the girls' colds. 8am race start seems unnecessarily early...driving downtown before sunrise. no breakfast, just OJ, vit-i, coffee, and Gu.

Running race 35:11 intensity: (6 @1) + (12 @2) + (7 @3) + (33:30 @4) + (1:16 @5) 10.0 km (3:31 / km)
ahr:174 max:185 shoes: Nimbus 10

A totally flat course except for a tiny rise over the bridge. Decent wind blowing from the SSE, at least it was at our backs for the last 2 miles. I think I paced it pretty well, not too fast at the start, and pretty tired at the end. Behind Jon for the first mile and a half, then pulled ahead. It would have been nice to break 35, but I'll take the new PR anyway ;-) Team-QOC in 3rd place! (Men's results)

Dressed same as turkey chase, which seemed about right for 32F-ish. (shorts, poly-pro t-neck, thin gloves)

Running warm up/down 15:02 intensity: (3 @0) + (1:29 @1) + (13:30 @2) 1.35 mi (11:07 / mi)
ahr:138 max:153 shoes: Nimbus 10

Stretching 10:00 [0]

Saturday Dec 13, 2008 #

Note
slept:5.0

up late recently working on making AP go faster. good progress so far.

Friday Dec 12, 2008 #

Running 15:58 [2] 1.85 mi (8:38 / mi)
ahr:164 slept:3.25 shoes: Nimbus 10

Stretching 13:00 [0]

Thursday Dec 11, 2008 #

Note
slept:5.0

back hurting, plus cold/rainy weather.

Wednesday Dec 10, 2008 #

Running 35:01 intensity: (32 @1) + (31:29 @2) + (3:00 @3) 3.98 mi (8:48 / mi)
ahr:151 shoes: Nimbus 10

Stretching 20:00 [0]

Tuesday Dec 9, 2008 #

Running intervals 38:24 intensity: (40 @1) + (21:32 @2) + (8:20 @3) + (7:52 @4) 4.95 mi (7:45 / mi)
ahr:161 max:173 shoes: Adidas Adizero XT

a fartlek run with ~1 min hard bits when I felt like it, typically on the uphill parts. (uphill hard is easier on the back than downhill hard). see map for splits.

Stretching 13:00 [0]

Monday Dec 8, 2008 #

Running (grass) 35:12 [2] 3.94 mi (8:56 / mi)
ahr:160 shoes: Nimbus 10

the kids have colds. hopefully I can avoid it or get through it before sunday.

Stretching 3:00 [0]

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