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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 11, 2010:

activity # timemileskm+mload
  Running5 3:16:08 23.16(8:28) 37.26(5:16) 21457.1
  Orienteering1 1:12:39 6.36(11:25) 10.24(7:06) 22744 /44c100%31.3
  Stretching6 1:08:00
  Total6 5:36:47 29.52 47.51 44144 /44c100%88.4
  [1-5]6 4:28:47
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Apr 11, 2010 #

10 AM

Orienteering 53:35 intensity: (38 @1) + (7:01 @2) + (33:31 @3) + (12:25 @4) *** 7.46 km (7:11 / km) +120m 6:39 / km
ahr:161 max:173 spiked:44/44c shoes: VJ Falcon spikes 2009

GF MD. most of the way (in reverse) around an old control-picking course. had considered going to the track or going long on trails, but figured this would be nicer for my arch, which it was.
C • :) 3

Orienteering hills 15:28 intensity: (8 @1) + (3:24 @2) + (4:27 @3) + (3:51 @4) + (3:38 @5) ** 2.19 km (7:03 / km) +107m 5:40 / km
ahr:164 max:178 shoes: VJ Falcon spikes 2009

stopped near the end to run up and down what I thought would be a nice long hill, but it turned out to be a bit shorter than I wanted. will have to try some others.

Orienteering warm up/down 3:36 [2] ** 0.58 km (6:10 / km)
ahr:151 max:154 shoes: VJ Falcon spikes 2009

back to car

Stretching 8:00 [0]

Friday Apr 9, 2010 #

12 PM

Running 41:08 intensity: (31:08 @2) + (10:00 @3) 4.96 mi (8:18 / mi) +22m 8:11 / mi
ahr:152 max:174 slept:6.5 shoes: Nimbus 11Y

Stretching 14:00 [0]

Thursday Apr 8, 2010 #

12 PM

Running intervals 45:44 intensity: (21:44 @2) + (12:00 @3) + (12:00 @5) 5.89 mi (7:46 / mi) +53m 7:33 / mi
ahr:162 max:184 slept:7.0 shoes: Nimbus 11Y

C • That's an effective lunch break 1

Stretching 12:00 [0]

Wednesday Apr 7, 2010 #

12 PM

Running 34:53 intensity: (30:53 @2) + (4:00 @3) 4.1 mi (8:30 / mi) +21m 8:22 / mi
ahr:157 max:178

Stretching 10:00 [0]

Tuesday Apr 6, 2010 #

12 PM

Running (trail) 39:26 intensity: (2:50 @1) + (22:45 @2) + (12:30 @3) + (1:03 @4) + (18 @5) 4.15 mi (9:30 / mi) +98m 8:51 / mi
ahr:151 max:178 slept:7.0

Stretching 12:00 [0]

Monday Apr 5, 2010 #

12 PM

Running 34:57 intensity: (30:57 @2) + (4:00 @3) 4.05 mi (8:38 / mi) +20m 8:30 / mi
ahr:155 max:180 slept:7.5 shoes: Nimbus 11Y

foot felt surprisingly good. I have started lacing my shoes quite a bit tighter recently, like I used to do back in the day. seems to help.

Stretching 12:00 [0]

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