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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending May 2, 2011:

activity # timemileskm+mload
  O - competition3 2:42:13 8.52 13.71 468648.8
  Trail Running2 1:40:00 5.59(17:53) 9.0(11:07) 395260.0
  Road Running3 1:38:16 9.51(10:20) 15.3(6:25) 135196.5
  Roller skiing2 1:09:28 8.37(8:18) 13.47(5:09) 10132.0
  Bicycling1 43:52 10.12(4:20) 16.28(2:42) 10387.7
  Track workout1 10:41 3.02(3:32) 4.86(2:12) 242.2
  Strength1 10:0030.0
  Total13 8:14:30 45.12 72.62 12041297.3
  [1-5]12 7:21:01

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Monday May 2, 2011 #

3 PM

Trail Running hills (Mt Wantastiquet) 1:30:00 intensity: (1:00:00 @2) + (30:00 @4) 4.59 mi (19:36 / mi) +387m 15:32 / mi

Warmup run along the bottom trail. Then up the access road (31.34 to the radio tower). Bushwack back down off the NW side into a burn area and then back on trail at bottom.

L knee last night after drive home. Iced in a cold shower and felt okay today. Took it easy coming down this afternoon and seems still good.

Sunday May 1, 2011 #

7 AM

Trail Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +8m 9:46 / mi

8 AM

O - competition race 1:33:40 [4] 7.52 km (12:27 / km) +279m 10:30 / km

Pretty weak on focus today. Too low on 1 and had to climb up hillside (2 min). Skipped 2 and had to run back (9 min). Way off R to 3, but knew where I went, so fixed it quickly (well, 5 min). Then finally settled down and ran rest better, except looped around 8 (2 min) and overshot 9 (1 min).
10 AM

Roller skiing 53:28 [0] 6.88 mi (7:46 / mi) +101m 7:26 / mi


Long Green Y - Splits

Saturday Apr 30, 2011 #

Event: West Point A-meet
 

Road Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

10 AM

O - competition race 45:21 [4] 3.8 km (11:57 / km) +132m 10:11 / km

Overshot first control, but then settled in for an even run. Stayed in contact with map, which helped as we dropped over the steep face near the end.
2 PM

O - competition 1 [0]

C • gps? 3

O - competition race (Sprint) 23:11 [4] 2.39 km (9:42 / km) +57m 8:40 / km

Ran in shorts, right into thick, tall raspberries. Got thru okay, but was distracted and lost focus on the map. Lots of hesitation and overshot control. Picked up as I went along and did better on the second half.
3 PM

Roller skiing 16:00 [2] 2.4 km (6:40 / km)

A little bit around Round Pond just to get back into it. Uneasy at first, then felt better after being harassed by the gigglies.

Middle Green Y - Splits

Sprint O/Br/G - Splits

Thursday Apr 28, 2011 #

6 PM

Road Running (Chester) 59:16 [2] 6.01 mi (9:52 / mi) +135m 9:13 / mi

Relaxing run, nice day.

Wednesday Apr 27, 2011 #

Road Running (Cummings Rd) 24:00 [2] 2.0 mi (12:00 / mi)

Early morning with Ruthie and Casey.
8 AM

Track workout warm up/down 15 [2] 1.5 mi (10 / mi) +1m 10 / mi

Track workout intervals (3 x 800) 10:26 [4] 1.52 mi (6:52 / mi) +1m 6:51 / mi

Longer intervals today. No particular target, expected around 3:16. Slower, but it was still early in the morning.
3.38, 3.27, 3.20
5 PM

Bicycling (Rte 103) 43:52 [2] 10.12 mi (4:20 / mi) +103m 4:12 / mi
shoes: Grey Ghost Roubaix

Got the bike tuned up, so wanted to take an easy check ride. Runs very smooth.

Tuesday Apr 26, 2011 #

Strength (Wall wgts) 10:00 [3]

3 sets x 20 @ 55#. Need to move this to barn for longer vertical stroke.

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