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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 18, 2009:

activity # timemileskm+mload
  Running3 1:47:00 13.02(8:13) 20.95(5:06) 12322.6
  Orienteering1 1:07:23 6.64(10:09) 10.69(6:18) 15514 /16c87%29.0
  Stretching5 1:00:00
  Bike1 20:012.0
  Total5 4:14:24 19.66 31.65 27814 /16c87%53.7
  [1-5]5 3:14:24
averages - sleep:6.1 weight:160lbs

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Sunday Oct 18, 2009 #

Orienteering race 1:07:23 intensity: (25 @1) + (14:53 @2) + (17:26 @3) + (34:39 @4) *** 10.69 km (6:18 / km) +155m 5:53 / km
ahr:163 max:175 spiked:14/16c slept:6.0 weight:160lbs shoes: Nimbus 11

nice run/course at PWF, cold but not really raining. not sure whether I am sick (the girls are). I didn't push it, but it was nice to get in some additional tricky navigation before next weekend.

Stretching 5:00 [0]

Friday Oct 16, 2009 #

Running 34:03 [2] 4.03 mi (8:27 / mi) +37m 8:13 / mi
slept:5.0 (sick) shoes: Nimbus 11

low 40s and rainy again today. been feeling sick-ish since yesterday afternoon. sucks, but I'll save the rest days for when I catch H1N1.

Stretching 15:00 [0]

Thursday Oct 15, 2009 #

Running 39:39 intensity: (1:46 @1) + (26:37 @2) + (11:16 @3) 4.99 mi (7:57 / mi) +45m 7:44 / mi
ahr:150 max:162 slept:7.0 shoes: Nimbus 11

cold and rainy, but I felt pretty fresh from the unintentional day off.

Stretching 12:00 [0]

Note

Attackpoint has a new home in the Amazon cloud.

Wednesday Oct 14, 2009 #

Note

co-op day in Samantha's class.

Tuesday Oct 13, 2009 #

Running 33:18 intensity: (1:40 @1) + (27:12 @2) + (4:26 @3) 4.0 mi (8:20 / mi) +41m 8:04 / mi
ahr:147 max:161 slept:6.5 shoes: Nimbus 11

still pretty sore, especially on the outsides of my lower legs.

Stretching 13:00 [0]

Monday Oct 12, 2009 #

Bike (stationary) 20:01 [1]
slept:6.0

pretty sore, just warming up to stretch out.

Stretching 15:00 [0]

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