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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 4, 2009:

activity # timemileskm+mload
  Running5 2:56:52 19.12(9:15) 30.77(5:45) 3038.0
  Orienteering2 2:07:43 13.01(9:49) 20.94(6:06) 8565 /69c94%56.9
  Stretching5 39:00
  Total6 5:43:35 32.13 51.71 11565 /69c94%94.9
  [1-5]6 5:04:35
averages - sleep:5.9

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MoTuWeThFrSaSu

Sunday Jan 4, 2009 #

Event: QOC: Manassas
 

Running warm up/down 8:23 intensity: (1:32 @1) + (3:46 @2) + (1:41 @3) + (1:24 @4) 0.88 mi (9:32 / mi)
ahr:149 max:177 slept:7.0 shoes: VJ Falcon spikes 2007

Orienteering race (score-o) 52:22 intensity: (17 @1) + (14 @2) + (1:01 @3) + (49:40 @4) + (1:10 @5) *** 9.93 km (5:16 / km) +70m 5:06 / km
ahr:173 max:183 spiked:27/31c shoes: VJ Falcon spikes 2007

A mix of very fast field/forest and crazy deadfall. Green stuff not so precisely mapped, for example I could have run straight from 106 to 121, like I did on control pickup. time lost on 102, 121, 114, and a little on 126 when I thought I was looking for 113. felt mostly good running. 6 mins behind fast swedish guy Linus Lauri.

order: 102 129 104 105 131 115 122 111 106 121 133 101 125 116 124 132 128 114 119 118 127 117 123 126 113 108 107 109 112 103 F
C • Linus L. 2

Orienteering 30:01 intensity: (1:23 @1) + (17:48 @2) + (9:14 @3) + (1:36 @4) 4.51 km (6:39 / km) +15m 6:33 / km
ahr:151 max:168 spiked:18/18c shoes: VJ Falcon spikes 2007

some more running around until it was 1:30-ish, and then control pickup.
C • Control Pick Up 3

Stretching 13:00 [0]


Score-O - Splits

Friday Jan 2, 2009 #

Orienteering 45:20 intensity: (57 @1) + (12:31 @2) + (22:50 @3) + (9:02 @4) ** 6.5 km (6:58 / km)
ahr:160 spiked:20/20c slept:7.5 shoes: VJ Falcon spikes 2007

odd numbered controls from my GFMD control picking course, minus two that I skipped.

Stretching 8:00 [0]

Thursday Jan 1, 2009 #

Running (grass) 21:41 intensity: (5:00 @1) + (16:41 @2) 2.43 mi (8:55 / mi)
slept:3.5 shoes: Nimbus 10

Stretching 5:00 [0]

Wednesday Dec 31, 2008 #

Running (trail) 57:34 [2] 6.34 mi (9:05 / mi) +30m 8:57 / mi
shoes: Nimbus 10

started on the canal from Carderock, and then the billygoat trail sections C and B.

Stretching 8:00 [0]

Tuesday Dec 30, 2008 #

Running 44:11 [2] 4.61 mi (9:35 / mi)
slept:5.5 shoes: Nimbus 10

around the neighborhood. cold hands.

Monday Dec 29, 2008 #

Running 45:03 intensity: (1:01 @1) + (31:24 @2) + (12:38 @3) 4.86 mi (9:16 / mi)
ahr:154 slept:6.0 shoes: Nimbus 10

Stretching 5:00 [0]

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