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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 20, 2005:

activity # timemileskm+mload
  Running5 3:18:19 25.6(7:45) 41.2(4:49) 59073.3
  Orienteering2 1:38:41 7.36(13:25) 11.84(8:20) 12026 /29c89%38.4
  Total5 4:57:00 32.95(9:01) 53.03(5:36) 71026 /29c89%111.7

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Wednesday Apr 20, 2005 #

Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: VJ Integrator, no spikes

"warm" wasn't a problem, it was hot! my right o-shoe has been hurting my ankle a little ever since I started wearing them at the pig. I took the laces out of the top set of eyelets, and tied it looser, which seemed to eliminate the problem.

Orienteering race 19:41 [4] *** 3.4 km (5:47 / km) +70m 5:15 / km
spiked:10/11c shoes: VJ Integrator, no spikes

park-o at pine hill. good course by william, kept us mostly out of the green stuff.

Orienteering (pickup) 25:00 [2] *** 2.0 km (12:30 / km) +50m 11:07 / km
spiked:8/8c shoes: VJ Integrator, no spikes

picking up some controls. includes time undoing knots.
C • 2

Advanced - Splits

Tuesday Apr 19, 2005 #

Running 44:15 [3] 6.0 mi (7:23 / mi) +150m 6:51 / mi

hot today. I felt a bit dehydrated.

Sunday Apr 17, 2005 #

Orienteering 54:00 [3] *** 4.0 mi (13:30 / mi)
spiked:8/10c shoes: VJ Integrator, no spikes

running around at high rock in foxboro. some interesting contours, but unfortunately the map is old and the terrain is somewhat scratchy. I wouldn't want to go back without gaiters (forgot I used to wear them a lot more), or at least longer socks.

Running 36:00 [2] ** 4.5 mi (8:00 / mi)
shoes: Adidas Resp Tr X red

I had enough of the brush, but I needed more time, so I went for a run on the trails. they were very different than on the map, I still had to orienteer anyway.

Saturday Apr 16, 2005 #

Running (trail) 57:15 [3] 7.2 mi (7:57 / mi) +250m 7:11 / mi
shoes: NB 906

bowers again, a slightly different route, including some off-trail.

Friday Apr 15, 2005 #

Running (trail) 35:00 [3] 4.5 mi (7:47 / mi) +150m 7:03 / mi
shoes: NB 906

morning run, some frost on the ground (not summer yet!) to/from the bowers springs loop.

Running tempo (trail) 15:49 [4] 2.3 mi (6:53 / mi) +40m 6:32 / mi
shoes: NB 906

seems slow, but I guess it's rocky or maybe the loop is longer.

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