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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 2, 2008:

activity # timemileskm+mload
  Orienteering1 2:04:43 10.54(11:50) 16.96(7:21) 57024 /27c88%73.6
  Running4 1:53:38 13.29(8:33) 21.39(5:19) 9032.7
  Stretching4 35:00
  Total4 4:33:21 23.83 38.35 66024 /27c88%106.3
  [1-5]4 3:58:21

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MoTuWeThFrSaSu

Saturday Nov 1, 2008 #

Event: SVO Susquehanna Stumble XI
 

Running warm up/down 3:12 intensity: (23 @1) + (2:12 @2) + (34 @3) + (3 @4) 0.27 mi (11:59 / mi)
ahr:146 max:168 shoes: VJ Falcon spikes 2007

Orienteering race 2:04:43 intensity: (12 @1) + (6 @2) + (7:42 @3) + (1:55:31 @4) + (1:12 @5) *** 10.54 mi (11:50 / mi) +570m 10:08 / mi
ahr:173 max:184 spiked:24/27c shoes: VJ Falcon spikes 2007

love how big the King's Gap map is, especially combined with hammond rocks. big/boring/runnable maps are actually great for long terrain runs, because you can just keep going. if it were closer I'd be here a lot more. anyway, I'd been looking forward to coming back ever since the a-meet. awesome weather, fun course, the hills kicked my ass. definitely felt the lack of long training recently. L arch a bit tender when stepping on rocks/roots, but seemed fine otherwise. 5th I think, behind eddie, jon, baltero, but ahead of wyatt.
C • Behind Baltero? 1

Stretching 4:00 [0]


Long - Splits

Thursday Oct 30, 2008 #

Running 39:03 intensity: (40 @1) + (13:10 @2) + (17:01 @3) + (8:12 @4) 4.92 mi (7:56 / mi)
ahr:161 max:183 shoes: nike free

Stretching 10:00 [0]

Tuesday Oct 28, 2008 #

Running (grass) 33:44 intensity: (2:42 @1) + (20:07 @2) + (10:55 @3) 3.92 mi (8:36 / mi) +20m 8:28 / mi
ahr:152 shoes: Nike Air Max 360 II

Stretching 12:00 [0]

Monday Oct 27, 2008 #

Running (road) 37:39 intensity: (28 @1) + (30:03 @2) + (7:08 @3) 4.18 mi (9:00 / mi) +70m 8:33 / mi
ahr:158 max:178 shoes: Nike Air Max 360 II

Stretching 9:00 [0]

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