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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 27, 2011:

activity # timemileskm+mload
  Orienteering2 3:01:06 17.02(10:38) 27.39(6:37) 78941c88.5
  Elliptical3 1:40:0416.0
  Running4 1:09:47 7.91(8:49) 12.73(5:29) 14814.7
  Stretching5 48:00
  Strength2 30:573.1
  Total5 7:09:54 24.93 40.12 93741c122.2
  [1-5]5 6:21:54
averages - sleep:6.5

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Monday Jun 27, 2011 #

11 AM

Elliptical 25:01 [1]
ahr:122 max:131 slept:7.5 shoes: Nimbus 12 #2

Running 36:06 intensity: (6:40 @1) + (29:26 @2) 4.14 mi (8:43 / mi) +32m 8:31 / mi
ahr:138 max:147 shoes: Nimbus 12 #2

had planned to go shorter but it was nice and cool out and I felt pretty good. stopped Aleve yesterday, ankle still feels ok.

Strength 9:57 [1]
ahr:103 max:120

just core. legs sore from the weekend.

Stretching 16:00 [0]

Sunday Jun 26, 2011 #

9 AM

Running warm up/down 10:19 intensity: (2:12 @1) + (7:15 @2) + (52 @3) 1.12 mi (9:13 / mi) +64m 7:49 / mi
ahr:142 max:157 slept:7.5 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]

Orienteering race 1:38:23 intensity: (27 @1) + (8:59 @2) + (54:29 @3) + (34:28 @4) *** 14.35 km (6:51 / km) +410m 6:00 / km
ahr:163 max:172 21c shoes: VJ Falcon spikes 2009

A little bit thicker today, not excited about that. after no ankle problems yesterday, I was less cautious running, but still stuck to the trails a lot. managed to avoid any face-plants into poison ivy patches, I think. a few small mistakes, usually sloppy attacks.

Nice weekend. I thought the maps and courses were well-done despite the terrain not being so great. it was also cool to have an event at a time of year when there is usually nothing. And the girls had lots of fun camping and playing at the beach.

routegadget

Keystone Park - Sunday - Blue - Splits

Saturday Jun 25, 2011 #

Event: WPOC Keystone Capers A-event
 
9 AM

Running warm up/down 5:46 intensity: (26 @1) + (32 @2) + (2:32 @3) + (2:10 @4) + (6 @5) 0.64 mi (9:01 / mi) +25m 8:02 / mi
ahr:162 max:179 slept:7.0 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]

Orienteering race 1:22:43 intensity: (28 @1) + (1:30 @2) + (23:16 @3) + (57:29 @4) *** 13.04 km (6:21 / km) +379m 5:32 / km
ahr:167 max:177 20c shoes: VJ Falcon spikes 2009

Going into this, I wasn't sure how my ankle would feel, so I took it pretty cautiously, especially in the areas of knee-high green stuff that was hiding logs and things. It helped that the trails and forest floor were pretty soft, and the ankle never really bothered me. I'm sure it also helped that I've been taking aleve for any inflammation.

Enjoyed the course more than I expected to, given that I don't like green stuff and was planning for the whole weekend to be HTFU training. some nice bits of forest in there, and the map seemed good.

routegadget

Running 1:48 intensity: (17 @1) + (1:31 @2) 0.13 mi (14:16 / mi)
ahr:137 max:142 shoes: VJ Falcon spikes 2009


Blue - Deer Lake - Saturday - Splits

Thursday Jun 23, 2011 #

Note
slept:5.0 (injured)

Ankle is improving but was achey today, maybe because I was tired. Will rest it until the weekend.

Wednesday Jun 22, 2011 #

11 AM

Elliptical 45:00 intensity: (12:40 @1) + (26:12 @2) + (6:08 @3)
ahr:138 max:160 slept:7.0 (injured) shoes: Nimbus 12 #2

Running 15:48 intensity: (3:06 @1) + (10:53 @2) + (1:49 @3) 1.89 mi (8:22 / mi) +27m 8:01 / mi
ahr:141 max:158 shoes: Nimbus 12 #2

Strength 21:00 [1]
ahr:107 max:146

core+legs

Stretching 12:00 [0]

Tuesday Jun 21, 2011 #

11 AM

Elliptical 30:03 intensity: (15:05 @1) + (14:58 @2)
ahr:129 max:140 slept:5.0 shoes: Nimbus 12 #2

Stretching 10:00 [0]

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