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Training Log Archive: ken

In the 7 days ending Mar 6, 2005:

	activity	#	time	miles		km		+m				load
	Running	6	4:45:04	36.2	(7:52)	58.26	(4:54)	725				95.4
	Orienteering	2	2:09:50	13.81	(9:24)	22.22	(5:51)	472	50 /	50c	100%	76.6
	Total	6	6:54:54	50.01	(8:18)	80.48	(5:09)	1197	50 /	50c	100%	172.0
averages - sleep:7.1

1:49

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Sunday Mar 6, 2005 #

Orienteering 1:25:00 [3] *** 11.0 km (7:44 / km) +380m 6:35 / km
spiked:12/12c slept:8.0 shoes: VJ Falcon Spikes

route choice training exercise at nolde. did 3 loops at 21-22 mins, and I've included some jogging from the finish-download-start each time. I measured my average loop distance to actually be 3.4-3.7km. it was pretty slow because of the snow, and because we were taking it easy for the trail run later. it was pretty interesting, because the fastest routes weren't the ones I expected, maybe because the snow/green made the trails a better choice than they might usually be.
1. trail to the right- 30s faster
2. staying high - 20s faster
3. left without shortcuts - 10s faster
4. around to the right - 10s faster (left slowest!)

Running warm up/down 12:00 [2] 1.5 mi (8:00 / mi)
shoes: NB 906

Running race (trail) 12:46 [5] 3.3 km (3:52 / km) +220m 2:54 / km
shoes: VJ Falcon Spikes

snowy trail race / test. a mile up, a mile back down, and then like 100m up another hill to the finish. started off with jon and chuck, but let them do the work getting up the hill. chuck was dropping off of jon during the last bit of uphill, so I passed him as soon as we turned around (it didn't make sense to get out of the track going up). jon and I put some distance on him, and then I passed jon about halfway down. at least the snow softened the descent a little. I was dreading the final uphill sprint, so I was glad to see that jon wasn't right behind me at the bottom. splits: 737, 445, 24

just made 50 (50.01) miles this week. was afraid I would end up short because of the weekend stuff. thanks DVOA, definitely worth the trip!

Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)

Running warm up/down 45:00 [3] 5.0 mi (9:00 / mi)

norristown sprints. did a lot of warming up and down, I treated it like a track meet.

Orienteering race (sprint) 14:09 [5] *** 3.55 km (3:59 / km) +21m 3:52 / km
spiked:13/13c shoes: NB 906

course 1. uh oh, guess who's been doing more running this winter...
these are actual distances traveled (measured in ocad)

Orienteering race (sprint) 15:11 [5] *** 3.76 km (4:02 / km) +39m 3:50 / km
spiked:13/13c shoes: NB 906

course 2. I measured my route (around to the right) on the long one to be 150m (12%) longer than sergei's, although he was only 19s (6%) faster. I thought the uphill through the forest part might be slow, but that was obviously still the best choice. taking my exit more diagonally would have made it only about 10m shorter.

Orienteering race (sprint) 15:30 [5] *** 3.91 km (3:58 / km) +32m 3:49 / km
spiked:12/12c shoes: NB 906

course 3. didn't feel especially fast for any of these, although I guess I just started speedwork last week. I'm sure the mileage helps for repeated efforts though.

Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Friday Mar 4, 2005 #

Running (road) 32:00 [2] 4.2 mi (7:37 / mi)
shoes: NB 906

was debating between 0/4/6. heading to dvoa for the triple tomorrow.

Thursday Mar 3, 2005 #

Running (road) 56:49 [3] 8.0 mi (7:06 / mi) +150m 6:43 / mi
ahr:162 slept:7.0 shoes: NB 906

lunchtime run

Wednesday Mar 2, 2005 #

Running warm up/down (road) 37:50 [2] 4.3 mi (8:48 / mi) +70m 8:23 / mi
slept:7.5 shoes: Adidas Resp Tr X red

running to/from still river depot rd for some night-time hill work. this is a smoother hill than scott rd, and there's zero traffic (well actually the cops showed up just as I was leaving--on their regular patrol I assume) nice view of the lights of mt wachusset and leominster. I wear these shoes deliberately for hills because the heels are higher.

Running hills (road) 11:17 [5] 3.3 km (3:25 / km) +285m 2:23 / km
shoes: Adidas Resp Tr X red

10x ~340m @~8% incline.
time, endhr, recoveryhr:
68, 167, 97
66, 171, 114
63, 159, 116
65, 171, 116
72, 169, 129
71, 167, 118
68, 168, 118
71, 169, 113
71, 169, 108
72, 168

despite a bathroom break halfway through, I was still feeling pretty "crappy" for the second half and on the way home.

Running 23:00 [2] 3.3 km (6:58 / km)
shoes: Adidas Resp Tr X red

back down the hill each time. took 3mins total rest between intervals.

Tuesday Mar 1, 2005 #

Running (road) 54:22 [2] 7.05 mi (7:43 / mi)
slept:6.0 shoes: NB 906

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