Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 12, 2006:

activity	#	time	miles		km		+m				load
Orienteering	2	2:44:38	16.28	(10:07)	26.2	(6:17)	240	65 /	72c	90%	97.6
Stretching	6	1:25:00									8.5
Strength	1	50:00									5.0
Running	3	33:00	2.98		4.8						8.2
Elliptical	2	30:00									8.0
Total	6	6:02:38	19.26		31.0		240	65 /	72c	90%	127.3

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Sunday Nov 12, 2006 #

Running warm up/down 5:00 [2]
shoes: VJ Integrator, no spikes

Orienteering race 1:38:20 [4] *** 15.0 km (6:33 / km) +130m 6:17 / km
ahr:173 spiked:23/28c shoes: VJ Integrator, no spikes

blue day 2. same type of terrain, but a bit thicker in places and with larger contourless areas. I don't do as well without contours, like #5 which I blew. also a bit long for me, what with not doing any training and stuff. on the bright side, neither my back or my foot were really bothering me after running.

Stretching 10:00 [1]

Blue - Splits

Saturday Nov 11, 2006 #

Event: BATONA 500

Running warm up/down 8:00 [3] 1.4 km (5:43 / km)
shoes: VJ Integrator, no spikes

running to the start.

Orienteering race 49:54 [4] *** 8.0 km (6:14 / km) +100m 5:52 / km
ahr:179 spiked:20/22c shoes: VJ Integrator, no spikes

a pretty good run, maybe lost a minute or so. I really enjoyed this terrain. subtle contours and good runnablity.

Orienteering race 10:20 [4] *** 1.9 km (5:26 / km) +10m 5:18 / km
ahr:182 spiked:12/12c shoes: VJ Integrator, no spikes

sprint B

Orienteering 6:04 [3] *** 1.3 km (4:40 / km)
spiked:10/10c shoes: VJ Integrator, no spikes

sprint A.

Stretching 15:00 [1]

Day 1 Blue - Splits

Sprint A - Splits

Sprint B - Splits

Thursday Nov 9, 2006 #

Elliptical 20:00 [2]
ahr:145

Stretching 17:00 [1]

Wednesday Nov 8, 2006 #

Running (treadmill) 20:00 [2] 2.11 mi (9:29 / mi)
ahr:138 shoes: Asics Gel Nimbus VII #2

easy run during lunch. foot felt ok.

Elliptical 10:00 [3]
ahr:150

Stretching 15:00 [1]

Tuesday Nov 7, 2006 #

Stretching 18:00 [1]
(injured)

lower back hurting today, I think I overextended it yesterday. left foot not feeling great either.

Monday Nov 6, 2006 #

Strength (pilates) 50:00 [1]

Stretching 10:00 [1]

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