Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 1 days ending Dec 5, 2010:

activity	#	time	miles		km		+m				load
Orienteering	1	1:06:32	6.18	(10:46)	9.94	(6:41)	229	20 /	20c	100%	37.6
Stretching	1	10:00
Running	1	3:58	0.26	(15:16)	0.42	(9:29)	3				0.4
Total	1	1:20:30	6.44		10.36		232	20 /	20c	100%	38.0
[1-5]	1	1:10:30

1:20

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Sunday Dec 5, 2010 #

Event: QOC Great Falls MD

Event: US Team Official 3K time trial (the second of two trials in 2010)

11 AM

Running warm up/down 3:58 [1] 0.26 mi (15:16 / mi) +3m 14:45 / mi
ahr:124 max:167 shoes: VJ Falcon spikes 2009

Orienteering 1:06:32 *** 9.94 km (6:41 / km) +229m 6:00 / km
ahr:170 max:180 spiked:20/20c shoes: VJ Falcon spikes 2009

a nice course at great falls. I probably would have run shorter except there was only one advanced course, blue length. took it easy and had a pretty clean run. ran in warmup pants/jacket to keep my legs warm. I tried to avoid extra climb and my knee didn't really hurt during the run but stiffened up later in the day.

Stretching 10:00 [0]
(injured)

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