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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 14, 2009:

activity # timemileskm+mload
  Running6 4:04:47 29.24(8:22) 47.06(5:12) 27861.4
  Stretching6 1:23:00
  Orienteering1 1:22:24 7.52(10:57) 12.11(6:48) 21420 /25c80%45.6
  Bike1 7:130.7
  Total6 6:57:24 36.76 59.17 49120 /25c80%107.7
  [1-5]6 5:34:24
averages - sleep:6.7

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Monday Sep 14, 2009 #

Running 42:36 intensity: (4:26 @1) + (38:10 @2) 4.97 mi (8:34 / mi) +50m 8:19 / mi
ahr:144 max:156 slept:7.0 shoes: Nimbus 11

not too sore from yesterday, though I did take one Aleve this morning.

Stretching 12:00 [0]

Sunday Sep 13, 2009 #

Event: QOC Hemlock Overlook
 

Running 59 [1] 0.09 mi (10:55 / mi) +0m 10:46 / mi
ahr:92 max:130 slept:7.0 shoes: VJ Falcon spikes 2009

Orienteering 1:22:24 intensity: (1:06 @1) + (5:19 @2) + (9:52 @3) + (1:03:54 @4) + (2:13 @5) 12.11 km (6:48 / km) +214m 6:15 / km
ahr:169 max:179 spiked:20/25c shoes: VJ Falcon spikes 2009

first orienteering in a while, a get-em-all score-o. good news first, my left big toe was ok. on the other hand, not a particularly good run, maybe because I wasn't taking it super seriously. felt sloppy, messed up a few controls, took at least one dumb route, and could have taken a better control sequence in a few places. I guess not horrible though. and yuck, lots of spider webs. remembered to put my original insoles back in my o-shoes, and then also remembered that those were giving me blisters on my big toes...have some good ones after today. maybe I need to harden up a little. didn't see what the other results were.

Running warm up/down 10:39 intensity: (35 @1) + (10:04 @2) 1.07 mi (9:57 / mi) +16m 9:31 / mi
ahr:144 max:152 shoes: Nimbus 11

Stretching 4:00 [0]

not enough.

Friday Sep 11, 2009 #

Running 43:00 intensity: (57 @1) + (34:19 @2) + (5:28 @3) + (2:11 @4) + (5 @5) 5.02 mi (8:34 / mi) +52m 8:18 / mi
ahr:148 max:178 slept:6.5 shoes: Nimbus 10

Stretching 14:00 [0]

Thursday Sep 10, 2009 #

Running 21:58 intensity: (2:07 @1) + (14:15 @2) + (4:09 @3) + (1:27 @4) 2.58 mi (8:31 / mi) +33m 8:11 / mi
ahr:148 max:172 slept:7.0 shoes: Nimbus 11

to work in the morning after dropping off Alex's car at the volvo shop, which not surprisingly is the same as the saab shop.

Stretching 10:00 [0]

Running intervals 45:28 intensity: (2:03 @1) + (8:34 @2) + (16:39 @3) + (15:28 @4) + (2:44 @5) 6.39 mi (7:07 / mi) +35m 7:00 / mi
ahr:162 max:182 shoes: Nimbus 11

back to the shop the long way, with 4*4/3 thrown in. managed to avoid any interval interruptions on account of traffic, though I had a few twists and turns in order to do so. felt reasonably good.

Stretching 8:00 [0]

Wednesday Sep 9, 2009 #

Running 44:21 intensity: (5:44 @1) + (37:56 @2) + (41 @3) 5.09 mi (8:43 / mi) +51m 8:27 / mi
ahr:141 max:158 slept:5.0 shoes: Nimbus 11

postponed speed until tomorrow since I wasn't sure how I would feel, but legs seem ok again today.

Stretching 16:00 [0]

Tuesday Sep 8, 2009 #

Bike warm up/down 7:13 [1]
ahr:103 max:116 slept:7.5

Stretching 7:00 [0]

IT-band was feeling ok but not great, so I warmed up and tried to loosen up.

Running 35:46 intensity: (10:19 @1) + (25:27 @2) 4.03 mi (8:52 / mi) +40m 8:37 / mi
ahr:137 max:156 shoes: Nimbus 11

took it easy and tried to stay loose. not quite normal, but not bad during the run or afterward.

Stretching 12:00 [0]

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