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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 7, 2009:

activity # timemileskm+mload
  Running5 2:09:55 14.81(8:46) 23.83(5:27) 13631.1
  Orienteering1 47:56 5.01(9:35) 8.06(5:57) 14140.8
  Stretching4 44:000.1
  Total5 3:41:51 19.82 31.89 27772.0
  [1-5]5 2:58:51
averages - sleep:6

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MoTuWeThFrSaSu

Sunday Jun 7, 2009 #

Event: QOC Beer Chase
 

Running warm up/down 3:58 intensity: (45 @1) + (2:55 @2) + (18 @3) 0.42 mi (9:27 / mi)
ahr:135 max:158 slept:7.0 shoes: VJ Falcon spikes 2009

lame warmup better than no warmup?

Orienteering race 47:56 intensity: (19 @1) + (37 @2) + (33 @3) + (10:28 @4) + (35:59 @5) 8.06 km (5:57 / km) +141m 5:28 / km
ahr:179 max:185 shoes: VJ Falcon spikes 2009

beer chase. felt hungover (but not actually) during the morning and at the start, and mostly tired during the run. navigation was fine, though relatively easy. not sure I always had the best route choice. 4th behind Jon, Eddie, and a scandinavian kid, Petter. definitely lagging physically, but I sort of expected that. Great weather and a good beer-chasing venue. nice to have all the girls along too.

Planted my hand on a rock and cracked my compass housing on the way to #2. was able to pop the capsule back in but it will need some superglue.


Long - Loops 1-3 - Splits

Saturday Jun 6, 2009 #

Note
slept:3.5

Thursday Jun 4, 2009 #

Running 34:10 intensity: (11:31 @1) + (20:56 @2) + (1:43 @3) 3.88 mi (8:48 / mi) +27m 8:37 / mi
ahr:139 max:161 slept:7.0 shoes: Nimbus 10

a usual loop, except backwards. interesting how that changes the perception of gradient along the route, since I typically pay much more attention to uphills than downhills, or at least tend to take the downhills for granted. first run this week where I felt relatively loose, no arch problems.

Stretching 10:00 [0]

Wednesday Jun 3, 2009 #

Running 35:01 intensity: (1:56 @1) + (20:25 @2) + (8:01 @3) + (2:57 @4) + (1:42 @5) 3.94 mi (8:53 / mi) +38m 8:38 / mi
ahr:154 slept:7.0 shoes: Nimbus 10

Stretching 10:00 [0]

Tuesday Jun 2, 2009 #

Running 22:21 intensity: (46 @1) + (18:08 @2) + (2:38 @3) + (49 @4) 2.56 mi (8:44 / mi) +32m 8:25 / mi
ahr:147 max:170 slept:4.0 shoes: Nimbus 10

this was a struggle. it was hot and I kind of wanted to just take a nap in the bushes or something.

Stretching 10:00 [0]

Monday Jun 1, 2009 #

Running 34:25 intensity: (2:07 @1) + (25:59 @2) + (5:18 @3) + (1:01 @4) 4.01 mi (8:35 / mi) +39m 8:20 / mi
ahr:148 max:173 slept:7.5 shoes: Nimbus 10

Stretching 14:00 intensity: (13:00 @0) + (1:00 @1)

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