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Training Log Archive: ken

In the 7 days ending Oct 23, 2011:

	activity	#	time	miles		km		+m				load
	Strength	6	3:23:13									20.3
	Orienteering	3	2:31:35	13.78	(11:00)	22.17	(6:50)	492	62 /	74c	83%	70.2
	Running	5	1:05:43	6.51	(10:05)	10.48	(6:16)	61				15.8
	Stretching	5	35:00
	Total	10	7:35:31	20.29		32.66		553	62 /	74c	83%	106.3
	[1-5]	10	7:00:02
averages - sleep:7.2

2:40

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» now

Sunday Oct 23, 2011 #

6 AM

Strength 15:00 [1]
slept:5.5

no tent today. very good news.

9 AM

Running warm up/down 7:47 0.52 mi (14:52 / mi) +3m 14:36 / mi
ahr:156 max:173 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

Orienteering race 1:30:09 *** 13.62 km (6:37 / km) +268m 6:02 / km
ahr:161 max:177 spiked:27/31c slept:6.0 shoes: Inov-8 oroc 280

opposite of yesterday, started out terribly, three stupid controls in a row. didn't go safe enough on the first, then didn't read the description or have a solid enough attack on the second, and then had a bad exit before settling down and hitting 3. after that it was smooth, and I enjoyed the course, especially in the nice soft pine needly parts. lots of trail running, but it was still tricky and I definitely prefer that over thorns.

feet felt great again in the inov-8s, definitely my new favorite shoes. not sure what I am going to do with the almost-new integrators.

awesome weekend, amazing job by everybody who helped out (all of whom did waaay more work than me).

and finally, the big fells map is sweet, anyone in the club thought about selling a version of it to the general public?

C • yes 9

C • Shoes 3

Blue Long - Splits

Saturday Oct 22, 2011 #

7 AM

Strength 30:00 [1]
slept:6.5

12 PM

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)

Orienteering race 42:39 **** 5.0 km (8:32 / km) +185m 7:12 / km
ahr:166 max:180 spiked:15/21c shoes: Inov-8 oroc 280

Middle Champs. started out well, and was really enjoying the course, then started having problems. 14 killed me, first thought about going around left (should have) then did a terrible job going straight, I thought I was on or left of the line and kept wondering why I hadn't gotten to the trail yet. had no idea I was so close to the west side trail. lost some bits of time also on 15, 16, and 19.

but I did have a pretty fast finish split...maybe I am less slow than I thought. QR

Stretching 5:00 [0]

3 PM

Strength 30:00 [1]

Blue Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE

11 AM

Strength 1:00:00 [1]
slept:6.5

Truck unloading and arena setup. time is just that spent hauling really heavy stuff.

2 PM

Running warm up/down 12:49 1.15 mi (11:09 / mi) +2m 11:05 / mi
ahr:144 max:176 shoes: Inov-8 oroc 280

Orienteering race 18:47 *** 3.56 km (5:17 / km) +39m 5:00 / km
ahr:172 max:179 spiked:20/22c shoes: Inov-8 oroc 280

sprint champs at franklin park, fun to be back here. an ok run, but not really clean. not reading descriptions (just codes) got me on the wrong side of the bear cage, which I figured out right away. surprised how much I lost on 17, just a short leg that I started in a slightly wrong direction. good enough for 2nd US, but that is without lots of fast guys. ankle felt ok.

Running warm up/down 4:05 0.35 mi (11:40 / mi)
ahr:131 max:139 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

5 PM

Strength 1:00:00 [1]

Blue Sprint - Splits

Thursday Oct 20, 2011 #

Note
slept:4.0

Wednesday Oct 19, 2011 #

12 PM

Running 15:30 1.92 mi (8:04 / mi) +28m 7:43 / mi
slept:7.0 shoes: Nimbus 12 #2

ankle still bothering me.

Strength (core) 8:13 [1]

Stretching 10:00 [0]

Tuesday Oct 18, 2011 #

2 PM

Running 15:32 [2] 1.76 mi (8:49 / mi) +28m 8:24 / mi
ahr:151 slept:7.5 shoes: Nimbus 12 #2

Stretching 10:00 [0]

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