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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 10, 2005:

activity # timemileskm+mload
  Running7 4:17:58 31.66 50.95 98575.3
  Orienteering2 2:17:58 9.76(14:09) 15.7(8:47) 66020 /29c68%48.5
  Total7 6:35:56 41.42 66.65 164520 /29c68%123.8
averages - sleep:6.8 weight:164lbs

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Sunday Apr 10, 2005 #

Running warm up/down 7:00 [2]
shoes: VJ Integrator, no spikes

a quick warmup.

Orienteering race 2:07:05 [3] **** 13.2 km (9:38 / km) +640m 7:45 / km
spiked:14/21c shoes: VJ Integrator, no spikes

the billygoat. navigated badly, and ran like a wuss after I lost the posse at 7 and assumed I was way behind. yeah, oh well.

Saturday Apr 9, 2005 #

Running (trail/terrain) 34:00 [2] 3.78 mi (9:00 / mi) +100m 8:19 / mi
slept:8.0 weight:165lbs shoes: Adidas Resp Tr X red

an easy run exploring an interesting bit of forest called garfield woods. nice day.

Friday Apr 8, 2005 #

Running (road/trail) 57:24 [2] 7.4 mi (7:45 / mi) +300m 6:53 / mi
shoes: Adidas Resp Tr X red

relaxed run on the mill st - cranberry hill loop.

Thursday Apr 7, 2005 #

Running intervals (terrain) 41:05 [4] 7.71 km (5:20 / km) +285m 4:30 / km
ahr:172 max:178 slept:6.0 weight:163lbs shoes: VJ Integrator, no spikes

3 terrain loops at prospect hill. it was hot! (72F) and the forest was pretty open. previously measured at 2.57k+95m. 90s rest between.
14:15 <- started easy since no warmup
13:15
13:29

Running warm up/down (trail) 8:00 [3] 0.89 mi (8:59 / mi)
shoes: VJ Integrator, no spikes

an easy cooldown

Wednesday Apr 6, 2005 #

Running warm up/down 21:00 [3] 2.8 mi (7:30 / mi)
shoes: NB 906

Orienteering race (sprint) 10:53 [5] *** 2.5 km (4:21 / km) +20m 4:11 / km
spiked:6/8c shoes: NB 906

fresh pond park-o. ran right past 2 controls...not especially smooth. I had planned to do a lap around the pond afterwards, but my stomach was slighly upset, so I bailed on that.

Tuesday Apr 5, 2005 #

Running (road) 44:14 [3] 6.0 mi (7:22 / mi) +150m 6:50 / mi
slept:6.5 shoes: NB 906

Monday Apr 4, 2005 #

Running 45:15 [2] 6.0 mi (7:33 / mi) +150m 7:00 / mi
shoes: NB 906

with mark at lunch. tired and sore today.

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