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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 10, 2010:

activity # timemileskm+mload
  Running5 2:39:57 19.62(8:09) 31.58(5:04) 27549.3
  Orienteering1 1:13:38 6.84(10:46) 11.0(6:42) 25014 /19c73%35.7
  Stretching6 1:00:00
  Total6 4:53:35 26.46 42.58 52514 /19c73%85.1
  [1-5]5 3:53:35
averages - sleep:5.8 rhr:41

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MoTuWeThFrSaSu

Sunday Oct 10, 2010 #

Event: QOC Hemlock Overlook
 
1 PM

Running warm up/down 3:00 [2] 0.41 mi (7:19 / mi) +4m 7:06 / mi
ahr:109 max:137 slept:5.75 shoes: VJ Falcon spikes 2009

Orienteering race 1:13:38 intensity: (46 @1) + (7:40 @2) + (24:56 @3) + (40:15 @4) + (1 @5) *** 11.0 km (6:42 / km) +250m 6:01 / km
ahr:165 max:181 spiked:14/19c shoes: VJ Falcon spikes 2009

terrible gps reception for some reason. felt relatively strong running but not great concentration-wise and made some stupid mistakes.

http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

got a bit distracted at 1 when a beginner family asked to see where they were on (almost off) their map. this lasted for a few controls but then I made a big parallel error on 7, and screwed up 8 lacking a good AP (probably because of 7). I must have run right past 16 which was slightly weird, though by that point I was half checked-out already.

right knee didn't bother me much when running but probably because of the hills it was pretty stiff afterward. I think it's a quad tightness thing. had originally planned to do some more after the course, but opted not to in the end. still it was nice weather and mostly nice woods.

Stretching 5:00 [0]

10 PM

Stretching 10:00 [0]
(injured)

on the foam roller. right knee stiff, trying to work it out.

Red - Splits

Friday Oct 8, 2010 #

12 PM

Running 39:35 intensity: (3:03 @1) + (22:14 @2) + (14:18 @3) 4.97 mi (7:58 / mi) +66m 7:39 / mi
ahr:151 max:165 slept:5.0 shoes: Nimbus 11Y2

dear eliza, more sleep would be great. stop waking up at 5. thanks.

Stretching 10:00 [0]

Thursday Oct 7, 2010 #

1 PM

Running intervals 45:39 intensity: (40 @1) + (14:49 @2) + (14:10 @3) + (16:00 @5) 6.12 mi (7:28 / mi) +101m 7:06 / mi
ahr:159 max:175 slept:5.0 shoes: Nimbus 11Y2

Tired during the morning, but felt great starting the run. tired again by the second interval. mostly pushed hard but didn't worry too much about the pace. grasshoppers are back at it.

Just decided to fly up to NY instead of driving next weekend. traffic sucks.

Stretching 10:00 [0]

Wednesday Oct 6, 2010 #

1 PM

Running 36:21 [2] 4.14 mi (8:47 / mi) +52m 8:27 / mi
ahr:152 slept:6.5 shoes: Nimbus 11Y2

still a bit sore in a few odd places. mainly the muscles I only use orienteering on side-hills.

Stretching 10:00 [0]

Tuesday Oct 5, 2010 #

12 PM

Running 35:22 [2] 3.98 mi (8:53 / mi) +52m 8:32 / mi
ahr:148 rhr:41 slept:7.0 shoes: Nimbus 11Y2

Stretching 15:00 [0]

Monday Oct 4, 2010 #

Note

right knee still stiff from the long drive back yesterday.

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