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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 10, 2011:

activity # timemileskm+mload
  Orienteering2 2:31:36 12.26(12:22) 19.73(7:41) 41842 /47c89%71.6
  Running6 2:10:31 14.78(8:50) 23.79(5:29) 17428.4
  Stretching7 1:00:00
  Strength3 37:353.9
  Bike1 20:002.0
  Total7 6:39:42 27.04 43.52 59242 /47c89%105.9
  [1-5]7 5:39:42
averages - sleep:6.3 weight:159.5lbs

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Monday Oct 10, 2011 #

1 PM

Strength 12:51 [1]
ahr:98 slept:6.0 weight:159lbs

core and light legs. a little sore today (especially triceps), but mostly feeling intact.

Bike (stationary) 20:00 [1]
ahr:109 max:121

Stretching 10:00 [0]

Sunday Oct 9, 2011 #

9 AM

Running warm up/down 11:40 intensity: (7:44 @1) + (3:56 @2) 1.07 mi (10:54 / mi)
ahr:126 max:154 slept:7.5 shoes: VJ Integrator spikes

Orienteering race 1:25:10 intensity: (17 @1) + (7:11 @2) + (47:15 @3) + (30:20 @4) + (7 @5) **** 10.9 km (7:49 / km) +238m 7:03 / km
ahr:163 max:180 spiked:22/25c shoes: VJ Integrator spikes

less good today, mainly due to some bigger mistakes. lacking a good attack point on 5, and a nice parallel error on 9. felt more tired also. Jordan caught up near the end, I couldn't really hang with him but I did get some faster splits as a result. minor blisters on right heel and left toes from new shoes.

Running warm up/down 4:41 intensity: (48 @1) + (3:53 @2) 0.41 mi (11:25 / mi)
ahr:135 max:150 shoes: VJ Integrator spikes

Stretching 5:00 [0]

Saturday Oct 8, 2011 #

11 AM

Running warm up/down 12:02 intensity: (37 @1) + (2:05 @2) + (4:36 @3) + (4:19 @4) + (25 @5) 1.25 mi (9:36 / mi) +51m 8:31 / mi
ahr:160 max:188 shoes: VJ Falcon spikes 2009

Orienteering race 1:06:26 intensity: (38 @1) + (2:04 @2) + (11:18 @3) + (1:58:26 @4) + (26 @5) **** 8.83 km (7:31 / km) +180m 6:50 / km
ahr:170 max:183 spiked:20/22c shoes: VJ Falcon spikes 2009

pretty good run, lots of going straight. should have gone back to the road on 9 though. wore headcam, will post that when I get home.

Stretching 5:00 [0]

falcons are finally retired. got some new shoes from the bermans and their wasp-filled tent.

Friday Oct 7, 2011 #

Note

Jukola flights are booked: arriving friday afternoon, leaving sunday afternoon. awesomeness.
12 PM

Strength (core) 7:58 [1]
ahr:87 max:99 slept:7.5 weight:158lbs

Running 15:49 [2] 1.8 mi (8:49 / mi) +26m 8:26 / mi
ahr:154 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Thursday Oct 6, 2011 #

9 PM

Running 18:38 intensity: (6:42 @1) + (11:56 @2) 1.91 mi (9:45 / mi) +31m 9:17 / mi
ahr:143 max:171 slept:4.0 shoes: Nimbus 12 #2

instead of running at lunch today, I had to go get a new tire with more air and less nails, and another to match. felt tired (eliza @4am), but ok once I got going.

Stretching 5:00 [0]

Wednesday Oct 5, 2011 #

12 PM

Strength 16:46 intensity: (15:25 @1) + (1:21 @2)
ahr:102 max:151

Running 33:10 intensity: (19 @1) + (25:14 @2) + (5:32 @3) + (2:05 @4) 4.2 mi (7:53 / mi) +33m 7:42 / mi
ahr:152 max:174 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Tuesday Oct 4, 2011 #

12 PM

Running 34:31 [2] 4.14 mi (8:20 / mi) +33m 8:08 / mi
ahr:151 slept:6.5 weight:161.5lbs shoes: Nimbus 12 #2

nice day. feeling a little better.

Stretching 10:00 [0]

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