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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 9 days ending Aug 11, 2008:

activity # timemileskm+mload
  Orienteering2 2:53:02 18.11(9:33) 29.15(5:56)51 /54c94%94.8
  Running6 2:22:03 16.17(8:47) 26.02(5:28)34.1
  Stretching7 1:35:00
  Fake skiing1 52:38 6.09(6.9/h) 9.8(11.2/h)7.0
  Total8 7:42:43 40.37 64.9751 /54c94%135.8
  [1-5]7 6:03:48
averages - sleep:6

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SuMoTuWeThFrSaSuMo

Monday Aug 11, 2008 #

Stretching 12:00 [0]
slept:5.0

sore. got home at 3am.

Sunday Aug 10, 2008 #

Running warm up/down 5:46 intensity: (4:16 @1) + (1:30 @4) 0.5 mi (11:32 / mi)
slept:8.0 shoes: VJ Falcon spikes 2007

found myself at the map boxes without a control card. oops, to the car and back just before the whistle. took a few more seconds after the whistle to get the clues in.

Orienteering race 1:33:23 intensity: (33:23 @3) + (1:00:00 @4) ** 10.23 mi (9:08 / mi)
ahr:140 max:171 spiked:26/27c shoes: VJ Falcon spikes 2007

a bit frazzled for the first few controls, but I managed to avoid any problems as a result. briefly off the map after #5, but I don't think much time was lost there. almost 100% open terrain today (with much less sage), so it was mostly just running. knee felt a little better, I only tweaked it once. Something weird going on with either the HRM or the HR; reading low much of the time, and really low some of the time.

map+route

Running warm up/down 6:50 [1] 0.52 mi (13:03 / mi)
ahr:97 max:112 shoes: VJ Falcon spikes 2007

Stretching 15:00 [0]


Blue 2 - Splits

Saturday Aug 9, 2008 #

Running warm up/down 3:23 intensity: (1:04 @1) + (2:19 @2) 0.25 mi (13:33 / mi)
ahr:132 max:148 slept:5.0 shoes: VJ Falcon spikes 2007

Orienteering race 1:19:39 intensity: (28 @1) + (2:16 @2) + (6:16 @3) + (1:10:39 @4) ** 7.88 mi (10:06 / mi)
ahr:171 max:179 spiked:25/27c shoes: VJ Falcon spikes 2007

a pretty good run except for totally blowing 19. from the splits it looks like I lost almost 8 minutes there, which was a few more than I initially thought. basically I was in the red and got lazy/stupid. the good news is that it means I wasn't running as slowly as I thought the rest of the time. the navigation was generally easy, with very fast terrain. disappointed with the result though.

tweaked my knee a few times, usually when pushing through sage patches, and also hyperextended it a few times in other places. I suspect that is the real nature of the injury, but it's kindof hard to tell. it mostly feels stiff afterwards.

map+route

Running warm up/down 1:59 intensity: (44 @1) + (1:15 @2) 0.19 mi (10:16 / mi)
ahr:134 max:141 shoes: VJ Falcon spikes 2007

Stretching 15:00 [0]


Blue 1 - Splits

Thursday Aug 7, 2008 #

Running (grass) 15:39 intensity: (27 @1) + (11:46 @2) + (2:34 @3) + (52 @4) 1.8 mi (8:42 / mi)
ahr:150 max:174 shoes: Nimbus 8

Stretching 17:00 [0]

Wednesday Aug 6, 2008 #

Running (grass) 33:02 intensity: (2:35 @1) + (24:49 @2) + (5:26 @3) + (12 @4) 3.98 mi (8:18 / mi)
ahr:147 max:165 shoes: nike free

Stretching 15:00 [0]

Tuesday Aug 5, 2008 #

Running (grass) 34:04 intensity: (30 @1) + (25:56 @2) + (7:38 @3) 3.97 mi (8:35 / mi)
ahr:152 max:179 shoes: Nike Air Max 360 II

Stretching 15:00 [0]

Monday Aug 4, 2008 #

Event: 2008 Laramie Daze & US Champs
 

Note

I am so not in shape for WY.
C • Trash talk 4

Running 41:20 intensity: (20 @1) + (29:21 @2) + (7:06 @3) + (4:33 @4) 4.95 mi (8:21 / mi)
ahr:151 max:170 shoes: Nimbus 8

got to witness some odd squirrel mating ritual while I was standing around waiting to acquire some satellites. ah, technology.

Stretching 6:00 [0]

Sunday Aug 3, 2008 #

Fake skiing 52:38 intensity: (3:55 @0) + (27:50 @1) + (20:53 @2) 6.09 mi (6.9 mph)
ahr:123 max:155 shoes: Rollerblade yellow wheels

on the crescent trail with the girlies in the double stroller, and alex on her bike (for the first time in quite a while). Alex has the same bike she got when she was 12, so she may be due for a new one.

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