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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 17, 2005:

activity # timemileskm+mload
  Orienteering3 4:15:14 14.91 24.0 102055 /56c98%102.7
  Running5 2:30:56 19.1(7:54) 30.74(4:55)39.3
  Total5 6:46:10 34.01 54.74 102055 /56c98%142.0
averages - rhr:45

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Monday Jan 17, 2005 #

Running (warmup/cooldown) 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Adidas Resp Tr X

Orienteering race (race) 16:55 [4] *** 2.9 km (5:50 / km) +130m 4:46 / km
ahr:172 spiked:13/13c rhr:48 shoes: Adidas Resp Tr X

sprint. it was cold enough that I wore a long-sleve t-shirt underneath, and my fingers were still frozen for the first half. pretty fun though.

Sunday Jan 16, 2005 #

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: VJ Falcon Spikes

Orienteering race (race) 1:33:09 [4] *** 14.0 km (6:39 / km) +540m 5:35 / km
ahr:168 spiked:22/23c shoes: VJ Falcon Spikes

classic at oak mtn. good run, only miss was under a minute (up the wrong gulley at 15). #3 and #4 were both misplaced. I was lucky; in both cases I arrived at the real spot and could see the flag from there. others lost more time. quads hurt quite a bit going up and down stairs that evening...I made sure to strech out a few times so I could move on monday.

Saturday Jan 15, 2005 #

Orienteering 18:00 [3] *** 2.4 km (7:30 / km) +50m 6:48 / km
ahr:160 spiked:5/5c shoes: VJ Falcon Spikes

in alabama at the team 3-day meet. running the practice course on the model area a few hours before the wre. I wanted to get out here since I hadn't orienteered since thanksgiving, and wasn't sure how sharp I'd be technically. luckily the navigation/map-reading wasn't very hard. felt relatively strong (easy) up the hills.

Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: VJ Falcon Spikes

Orienteering race 37:10 [4] *** 4.7 km (7:54 / km) +300m 6:00 / km
ahr:178 max:185 spiked:15/15c shoes: VJ Falcon Spikes

clean run at the wre.

Orienteering (line-o) 1:30:00 [1] ***
shoes: Adidas Resp Tr X

walking a line-o with the laporte JV squad. a good exercise.

Thursday Jan 13, 2005 #

Running 45:06 [3] 6.1 mi (7:24 / mi)
ahr:159 shoes: Adidas Resp Tr X red

Wednesday Jan 12, 2005 #

Note

it was cold and rainy, and I had work to do, so I wimped out. it's easier to wimp out when I can rationalize it as "resting for the weekend"

Tuesday Jan 11, 2005 #

Running 45:50 [3] 6.0 mi (7:38 / mi)
rhr:41 shoes: Adidas Resp Tr X red

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