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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 9, 2001:

activity # timemileskm+mload
  Orienteering2 3:27:00 10.56(19:36) 17.0(12:11)54.7
  Running4 2:24:48 20.95(6:55) 33.71(4:18)57.0
  Strength1 10:002.0
  Total5 6:01:48 31.51 50.71113.7

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Monday Apr 9, 2001 #

Note

toe noticably swollen today. hurts quite a bit too. (rhr:47)

Sunday Apr 8, 2001 #

Orienteering (hanging controls) 1:20:00 [2] *** 8.0 km (10:00 / km)

setting out controls for the infamous window-o (I had the whole map though) plus a bunch of running back and forth from the lodge to inform everyone that one of the control features had changed to a house under construction. no flag there of course... Managed to stub my toe pretty good on a rock near the beginning. still hurts quite a bit.

Note

beginning an easy week of reduced mileage and intensity...

Saturday Apr 7, 2001 #

Orienteering (contours only) 1:00:00 [2] *** 3.0 km (20:00 / km)

contours-only training at blue mtn. watching juniors for a while to make sure they weren't too lost, then did some of their controls. rhr:46

Orienteering (relocation) 45:00 [3] *** 3.0 km (15:00 / km)

running joel/sandra/erin around getting them lost and making them relocate. almost got myself lost too.

Running (trail run) 16:00 [3] 2.0 mi (8:00 / mi)

running to/from the track

Running race (track) 4:42 [5] 1.0 mi (4:42 / mi)

mile time trial (training shoes). jeff wanted me to pace a 6-min one again this year, but I asked to just run instead. haven't actually raced a mile in two years--had no idea what pace I could maintain. was hoping just to run under 5.
laps: 67,72,73,70.
I had suspected my training paces were becoming too easy recently...

Orienteering (shadowing) 22:00 [4] *** 3.0 km (7:20 / km)

shadowing ross on an old brown course. he was really pushing it, I had trouble keeping up with him sometimes.

Friday Apr 6, 2001 #

Note

the usual rest day today. been icing the knee a lot, but hard to tell if thats helping since it doesn't actually hurt... "coaching" at the junior training camp this weekend. (rhr:44)

Thursday Apr 5, 2001 #

Running (by the river) 33:40 [3] 4.85 mi (6:57 / mi)

too nice a day not to run. ahr:151 (rhr:46)

Wednesday Apr 4, 2001 #

Running (warmup/cooldown) 29:00 [3] 4.0 mi (7:15 / mi)

to/from the harvard track. ahr:155
(rhr:45-52..somewhat erratic) wasn't sure if I was going to do a workout today, feeling kindof 'blah' this morning...maybe due to not drinking enough (any) water. feeling better after sipping a quart or so.

Running (intervals) 15:40 [5] 3.0 mi (5:13 / mi)

4x1200m, very nice day for it! not super-windy either. same rest (3min), more jogging (400m) this week.
(time, end-hr, rcvry-hr)
3:54, 173, 124
3:55, 172, 129
3:55, 178, 131
3:55, 174, 120
felt pretty easy aerobically, though legs seemed slightly uncoordinated at this speed. knee feeling stiff again.

Running (recovery) 12:00 [3] 1.0 mi (12:00 / mi)

400m after each interval, in around 1:45-55, then standing rest.

Running (strides) 1:10 [4] 0.25 mi (4:40 / mi)

easy 4x100m for a shake-out after 1200s. walking back each time.

Tuesday Apr 3, 2001 #

Running (river) 32:36 [3] 4.85 mi (6:43 / mi)

feeling some more spring in the legs today, still a little stiff in the knees. ahr:155 (rhr:49)

Strength 10:00 [2]

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