Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 6, 2006:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:00:17	14.11	(8:32)	22.7	(5:18)	425	49 /	51c	96%	72.2
	Running	5	1:41:45	11.66	(8:44)	18.76	(5:25)					20.4
	Strength	4	37:00									3.7
	Stretching	4	25:00									2.5
	Total	6	4:44:02	25.77		41.47		425	49 /	51c	96%	98.7
averages - sleep:6

1:55

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» now

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 5:00 [1]

Orienteering race 16:20 [4] *** 3.2 km (5:06 / km) +15m 4:59 / km
spiked:18/18c shoes: Asics Gel Nimbus VII #2

a clean race at the NAOC sprint. my back wasn't exactly hurting during the race, but it kept me from running faster. that, and my lack of [speed]training. a fun course though. back hurting a bit afterwards and on saturday. this seems like exactly the type of course that the in-shape-kw could dominate.

Sprint 4 - Splits

Thursday Oct 5, 2006 #

Strength (pt) 7:00 [1]

Wednesday Oct 4, 2006 #

Strength (pt) 6:00 [1]

Running (grass) 40:00 [2] 4.9 mi (8:10 / mi)
shoes: Asics Gel Nimbus VII #2

no watch, so totally guessing on the time.

Stretching 5:00 [1]

Tuesday Oct 3, 2006 #

Strength (pt) 8:00 [1]

Running (treadmill) 20:00 [2] 2.28 mi (8:46 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 7:00 [1]

Strength (pt) 8:00 [1]

Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Running warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
slept:6.0 shoes: VJ Integrator, no spikes

warming up for the stumble

C • Nice run today. You made Clem ... 1

Orienteering race 1:43:57 [4] *** 19.5 km (5:20 / km) +410m 4:49 / km
spiked:31/33c shoes: VJ Integrator, no spikes

the stumble (distance by gps). expected to be behind the top dudes, but somehow I edged out clem for the win. back felt ok, but I guess we are only doing 8:43/mi. my first time at fair hill, a pretty cool area.

C • and that's only half the map 1

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: VJ Integrator, no spikes

cooldown

Long - Splits

Saturday Sep 30, 2006 #

Strength 8:00 [1]

Running (treadmill) 20:00 [2] 2.23 mi (8:58 / mi)
shoes: Asics Gel Nimbus VII #2

so my polar watch is now dead, the battery has been fading for a while, but it went blank during the run and didn't come back.

Stretching 8:00 [1]

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