Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 15, 2009:

	activity	#	time	miles		km		+m				load
	Running	5	2:26:40	18.07	(8:07)	29.08	(5:03)	137				44.0
	Orienteering	1	1:11:18	7.77	(9:11)	12.5	(5:42)	360	10 /	12c	83%	42.8
	Stretching	5	47:00
	Total	5	4:24:58	25.84		41.58		497	10 /	12c	83%	86.8
	[1-5]	5	3:37:58
averages - sleep:5.5

1:22

0:00

» now

Sunday Nov 15, 2009 #

Event: QOC Oregon Ridge

11 AM

Running 1:40 [1] 0.2 mi (8:20 / mi)
ahr:96 max:123 shoes: VJ Falcon spikes 2009

Orienteering 1:11:18 [4] *** 12.5 km (5:42 / km) +360m 4:59 / km
ahr:153 max:177 spiked:10/12c slept:6.0 shoes: VJ Falcon spikes 2009

always some sadness when I don't get a full gps track, especially for a race. [sniff, sniff]. start was in a very deep depression, and I didn't have time to wait around longer for satellites. first time running in this new terrain, unless you count many XC meets in high school (just in the fields). mostly super nice open stuff, with green around the edges.

started basically without warmup, feeling ok, but then progressively crappier. somewhat whacked out on the drive home, thought maybe I was getting sick. but I think really I was just dehydrated, post-shower weight ~154.5, certainly a record for this millennium. 80oz gatorade helped. only coffee in the morning beforehand probably didn't help.

smoked by fast-eddie, check out that top speed!

C • 80oz Gatorade? Really? 3

C • +9sec in the chute? 2

Stretching 10:00 [0]

Blue - Splits

Friday Nov 13, 2009 #

2 PM

Running 33:07 [2] 4.0 mi (8:17 / mi) +35m 8:04 / mi
ahr:149 max:179 slept:6.0 shoes: Nimbus 11

Stretching 7:00 [0]

Thursday Nov 12, 2009 #

11 AM

Running intervals 44:04 5.9 mi (7:28 / mi) +63m 7:14 / mi
ahr:140 max:187 slept:5.0 shoes: Nimbus 11

Stretching 10:00 [0]

Wednesday Nov 11, 2009 #

1 PM

Running 33:01 [2] 3.94 mi (8:23 / mi)
ahr:151 max:187 slept:4.0 shoes: Nimbus 11

cold/rainy

Stretching 10:00 [0]

Tuesday Nov 10, 2009 #

Note
slept:5.0

alex was sick, so I went with eliza to preschool. no time for a run.

Monday Nov 9, 2009 #

3 PM

Running 34:48 [2] 4.03 mi (8:38 / mi) +39m 8:23 / mi
ahr:142 max:168 slept:7.0 shoes: Nimbus 11

Stretching 10:00 [0]

« Earlier | Later »