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Training Log Archive: ken

In the 1 days ending Nov 30, 2012:

activity # timemileskm+mload
  Orienteering1 1:10:15 6.29(11:10) 10.12(6:56) 32120 /22c90%40.8
  Running1 25:58 1.93(13:26) 3.11(8:21) 68.9
  Stretching1 5:00
  Total1 1:41:13 8.22 13.23 32720 /22c90%49.7
  [1-5]1 1:36:06

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Fr

Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)
 
6 PM

Running warm up/down 18:00 intensity: (7 @0) + (3:30 @1) + (3:14 @2) + (3:25 @3) + (5:38 @4) + (2:06 @5) 1.42 mi (12:39 / mi) +2m 12:36 / mi
ahr:155 shoes: Inov-8 oroc 340

Orienteering race 1:10:15 intensity: (21 @1) + (53 @2) + (8:10 @3) + (58:34 @4) + (2:17 @5) *** 10.12 km (6:56 / km) +321m 5:59 / km
ahr:171 max:181 spiked:20/22c shoes: Inov-8 oroc 340

Night-o champs. felt pretty good. No real problems except deciding to back out of some green stuff on the way to 9. I really should have just pushed through or stayed more left. Lamp battery fell out of the harness on the way into 16, but stayed connected, so I stuck it in my front pocket. The distraction probably explains sub-optimal routes to 17/18. I mostly went straight over all the hills, that had been my plan after looking at the old map, and I think it was the way to go. 1s ahead of Eric for the silver. Good thing I didn't slack off on the run-in, because I fumbled the finish punch more than usual. A little disappointed not to also beat Nikolay, but he is in great shape.

Running warm up/down 7:58 intensity: (4:24 @1) + (3:34 @2) 0.51 mi (15:37 / mi) +4m 15:15 / mi
ahr:130 max:143 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


US_Night_2012_Blue - Splits

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