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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Aug 9, 2008:

activity # timemileskm+mload
  Running5 2:09:27 15.14(8:33) 24.37(5:19)32.1
  Orienteering1 1:19:39 7.88(10:06) 12.68(6:17)25 /27c92%45.4
  Stretching5 1:08:00
  Fake skiing1 52:38 6.09(6.9/h) 9.8(11.2/h)7.0
  Total6 5:29:44 29.11 46.8625 /27c92%84.5
  [1-5]6 4:17:49
averages - sleep:5

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SuMoTuWeThFrSa

Saturday Aug 9, 2008 #

Running warm up/down 3:23 intensity: (1:04 @1) + (2:19 @2) 0.25 mi (13:33 / mi)
ahr:132 max:148 slept:5.0 shoes: VJ Falcon spikes 2007

Orienteering race 1:19:39 intensity: (28 @1) + (2:16 @2) + (6:16 @3) + (1:10:39 @4) ** 7.88 mi (10:06 / mi)
ahr:171 max:179 spiked:25/27c shoes: VJ Falcon spikes 2007

a pretty good run except for totally blowing 19. from the splits it looks like I lost almost 8 minutes there, which was a few more than I initially thought. basically I was in the red and got lazy/stupid. the good news is that it means I wasn't running as slowly as I thought the rest of the time. the navigation was generally easy, with very fast terrain. disappointed with the result though.

tweaked my knee a few times, usually when pushing through sage patches, and also hyperextended it a few times in other places. I suspect that is the real nature of the injury, but it's kindof hard to tell. it mostly feels stiff afterwards.

map+route

Running warm up/down 1:59 intensity: (44 @1) + (1:15 @2) 0.19 mi (10:16 / mi)
ahr:134 max:141 shoes: VJ Falcon spikes 2007

Stretching 15:00 [0]


Blue 1 - Splits

Thursday Aug 7, 2008 #

Running (grass) 15:39 intensity: (27 @1) + (11:46 @2) + (2:34 @3) + (52 @4) 1.8 mi (8:42 / mi)
ahr:150 max:174 shoes: Nimbus 8

Stretching 17:00 [0]

Wednesday Aug 6, 2008 #

Running (grass) 33:02 intensity: (2:35 @1) + (24:49 @2) + (5:26 @3) + (12 @4) 3.98 mi (8:18 / mi)
ahr:147 max:165 shoes: nike free

Stretching 15:00 [0]

Tuesday Aug 5, 2008 #

Running (grass) 34:04 intensity: (30 @1) + (25:56 @2) + (7:38 @3) 3.97 mi (8:35 / mi)
ahr:152 max:179 shoes: Nike Air Max 360 II

Stretching 15:00 [0]

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

Note

I am so not in shape for WY.
C • Trash talk 4

Running 41:20 intensity: (20 @1) + (29:21 @2) + (7:06 @3) + (4:33 @4) 4.95 mi (8:21 / mi)
ahr:151 max:170 shoes: Nimbus 8

got to witness some odd squirrel mating ritual while I was standing around waiting to acquire some satellites. ah, technology.

Stretching 6:00 [0]

Sunday Aug 3, 2008 #

Fake skiing 52:38 intensity: (3:55 @0) + (27:50 @1) + (20:53 @2) 6.09 mi (6.9 mph)
ahr:123 max:155 shoes: Rollerblade yellow wheels

on the crescent trail with the girlies in the double stroller, and alex on her bike (for the first time in quite a while). Alex has the same bike she got when she was 12, so she may be due for a new one.

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