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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 18, 2012:

activity # timemileskm+mload
  Running7 6:34:54 46.5(8:29) 74.84(5:17) 43885.3
  Stretching7 59:00
  Orienteering1 47:21 4.98(9:31) 8.01(5:55) 23225 /27c92%26.3
  Strength2 34:183.4
  Total7 8:55:33 51.48 82.85 67025 /27c92%115.0
  [1-5]7 7:56:33
averages - sleep:6.8

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MoTuWeThFrSaSu

Sunday Nov 18, 2012 #

Event: QOC Great Falls MD
 
10 AM

Running 23:15 intensity: (2:40 @1) + (20:35 @2) 2.58 mi (9:01 / mi) +4m 8:58 / mi
ahr:153 slept:8.5 shoes: Nimbus 13 blue

Orienteering race 47:21 intensity: (32 @1) + (1:00 @2) + (18:08 @3) + (1:15:02 @4) *** 8.01 km (5:55 / km) +232m 5:10 / km
ahr:167 max:174 spiked:25/27c shoes: Inov-8 oroc 340

rg rgmapvideo. A very fun fast course at GFMD; shortish, lots of controls, nice forest, and not so much climbing. felt great for the first half, then a little tired for the next quarter, and good again for the last quarter. solid navigation, though I know some of these parts pretty well by now. was chatting a little before the start and forgot to double-knot my shoes. noticed that early on and stopped for a few seconds after 3 to tuck the laces in, but didn't want to take the time to double it. I worried about it a little and the shoes felt slightly loose, but the single swedish-knot was good enough to hold.

Running 59:50 intensity: (11:21 @1) + (48:29 @2) 6.73 mi (8:54 / mi) +43m 8:43 / mi
ahr:141 max:155 shoes: Nimbus 13 blue

Stretching 5:00 [0]


Advanced - Splits

Saturday Nov 17, 2012 #

11 AM

Running 34:24 intensity: (4:58 @1) + (29:26 @2) 4.14 mi (8:19 / mi) +80m 7:50 / mi
ahr:142 slept:6.5 shoes: Nimbus 14

Stretching 9:00 [0]

Friday Nov 16, 2012 #

12 PM

Strength 18:20 [1]
ahr:101 max:125 slept:5.5

Running 46:18 intensity: (3:04 @1) + (39:11 @2) + (3:41 @3) + (22 @4) ** 5.87 mi (7:53 / mi) +54m 7:40 / mi
ahr:146 max:171 shoes: Nimbus 14

Stretching 10:00 [0]

from the two-week-old-news department: solid, marginal
C • Nice action photo! 1

Thursday Nov 15, 2012 #

11 AM

Running (trail) 1:08:00 intensity: (1:05:09 @2) + (2:51 @3) 7.67 mi (8:52 / mi) +165m 8:19 / mi
ahr:148 slept:7.0 shoes: Nimbus 14

Stretching 5:00 [0]

Wednesday Nov 14, 2012 #

12 PM

Running warm up/down 16:36 intensity: (47 @1) + (15:49 @2) 1.99 mi (8:20 / mi)
shoes: Nimbus 14

Running intervals 13:00 intensity: (3:08 @1) + (6:03 @2) + (3:49 @5) 1.56 mi (8:20 / mi)
ahr:141 max:173 shoes: Inov-8 f-lite 195

Running intervals 29:35 intensity: (6:36 @1) + (14:18 @2) + (8:41 @5) 3.63 mi (8:09 / mi)
ahr:141 max:166 shoes: Nimbus 14

10x 400m. first 3 wearing the inov8s, which I thought would be good track/racing flats. unfortunately they were bothering my left heel, so I switched back.

Running warm up/down 10:51 intensity: (3:18 @1) + (7:33 @2) 1.2 mi (9:02 / mi)
ahr:134 max:139 shoes: Nimbus 14

Stretching 8:00 [0]

Tuesday Nov 13, 2012 #

4 PM

Strength 15:58 [1]

Running 47:02 intensity: (9:14 @1) + (37:48 @2) 5.36 mi (8:46 / mi) +48m 8:32 / mi
ahr:139 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Monday Nov 12, 2012 #

12 PM

Running 46:03 [2] 5.78 mi (7:58 / mi) +44m 7:47 / mi
ahr:147 slept:6.5 shoes: Nimbus 14

Stretching 12:00 [0]

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