Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 12, 2011:

	activity	#	time	miles		km		+m				load
	Running	6	3:49:53	25.25	(9:06)	40.63	(5:39)	384				48.2
	Orienteering	1	1:29:57	8.45	(10:38)	13.61	(6:37)	288	30 /	33c	90%	39.1
	Stretching	8	1:14:00
	Bike	1	56:53	10.13	(10.7/h)	16.3	(17.2/h)	136				6.5
	Strength	3	49:11									4.9
	Elliptical	1	30:01									3.0
	Total	9	8:49:55	43.83		70.54		808	30 /	33c	90%	101.7
	[1-5]	7	7:35:55
averages - sleep:6.8

1:55

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» now

Sunday Jun 12, 2011 #

11 AM

Orienteering 21:39 *** 3.1 km (6:59 / km) +59m 6:23 / km
ahr:143 max:157 spiked:11/12c slept:8.0 shoes: VJ Falcon spikes 2009

warm, around 85F. Angler's Inn parking was full, so I parked at falls rd (randomly behind Tom N who had also just arrived to run his own training excercise!) and ran through some controls to get to the main parking area. wore the 310 in 1s recording mode, which works just like you'd expect.

Orienteering 1:08:18 *** 10.51 km (6:30 / km) +229m 5:52 / km
ahr:166 max:176 spiked:19/21c shoes: VJ Falcon spikes 2009

re-ran the QOC advanced course from december. in some places the undergrowth leaves are now quite a bit thicker. might even count as HTFU training. slower than last time even though I expected to be in better shape. faded due to hotness most likely. left arch hurting intermittently.

C • summer reruns 2

Running 15:10 [2] 1.28 mi (11:51 / mi) +86m 9:48 / mi
ahr:161 max:168 shoes: VJ Falcon spikes 2009

dragged myself back to the car.

3 PM

Stretching 10:00 [0]

with the girlies, who did their best to imitate.

Advanced - Splits

Saturday Jun 11, 2011 #

9 PM

Bike 56:53 10.13 mi (10.7 mph) +136m
ahr:112 max:156

a fun nighttime ride around the neighborhood after the monkey-sized people were asleep. a few narrow trail cut-throughs and also managed 1.5mi of moonlit trail looping around the radio tower field. that part was mostly done without lights on, I could mostly see ok without it and figured it would be better not to freak out the neighbors.

Stretching 5:00 [0]

Friday Jun 10, 2011 #

12 PM

Running 48:39 [2] 5.61 mi (8:40 / mi) +54m 8:25 / mi
ahr:146 slept:6.75 shoes: Nimbus 12

Strength 19:38 [1]
ahr:110

Stretching 12:00 [0]

Thursday Jun 9, 2011 #

12 PM

Running (trail) 53:12 5.09 mi (10:27 / mi) +113m 9:47 / mi
ahr:145 max:161 slept:7.5 shoes: Nimbus 12

hot, upper 90s, so I drove to Seneca creek for the first time in a while. I have a big bag of old crusty gatorade powder chunks that I got from daddy-o, 3L worth was consumed today.

C • gatoraide 3

Stretching 6:00 [0]