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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 23, 2001:

activity # timemileskm+mload
  Orienteering3 3:00:45 15.62(11:34) 25.14(7:11)79.8
  Running5 2:14:08 18.91(7:06) 30.43(4:24)47.3
  Strength1 4:000.8
  Total6 5:18:53 34.53 55.58127.9

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Monday Apr 23, 2001 #

Running (road/trail) 23:46 [2] 3.3 mi (7:12 / mi)

easy recovery run by the river. pretty warm today. ahr:154

Strength (hamstrings) 4:00 [2]

starting some easy hamstring work with the jumbo rubber-band. william suggested that a quad-hamstring imbalance could be whats caused my knee to feel wierd these last few weeks. (stopped hamstring curls in february when I hurt my heel on the machine)

Sunday Apr 22, 2001 #

Running (warmup/cooldown) 15:00 [3] 1.88 mi (7:59 / mi)

Orienteering race (race) 47:28 [4] *** 7.9 km (6:01 / km)

red2 at intercollegiates. playing a little safe to preserve the lead. no mistakes today either. pretty fast woods--still not much visibility. ahr:177

Orienteering (terrain run) 37:00 [3] *** 5.0 km (7:24 / km)

post-cooldown terrain run with william and boris. ran around, visited a control from yesterday, then decided it was too hot and we felt lazy, so we came back.

Saturday Apr 21, 2001 #

Running (warmup/cooldown) 15:00 [3] 1.67 mi (8:59 / mi)

Orienteering race (race) 45:50 [4] *** 7.0 km (6:33 / km)

red intercollegiates at combat village--no time lost. much better than my last performance on this map. ahr: 183

Thursday Apr 19, 2001 #

Orienteering (hanging streamers) 24:00 [2] *** 2.1 km (11:26 / km)

(rhr:48) discovered a new way to get to hammond pond after missing our stop while looking at japanese WC maps.
setting streamers while boris hangs the other half. using a copy of the map at 50% to get 1:10k--mostly usable.

Orienteering (streamer course) 11:35 [3] *** 1.13 km (10:15 / km)

boris' streamers. ahr:165

Orienteering (streamer pickup) 14:52 [3] *** 1.25 mi (11:53 / mi)

taking down mine

Wednesday Apr 18, 2001 #

Running (grass loops) 35:52 [3] 5.12 mi (7:00 / mi)

steady running around the fields. ahr:162

Tuesday Apr 17, 2001 #

Running (warmup/cooldown) 30:00 [3] 4.19 mi (7:10 / mi)

to/from harvard. couldn't use the track today since we came during harvard's practice hours.

Running (intervals) 14:30 [5] 2.75 mi (5:16 / mi)

4x1100m around a bridge loop on the river, with boris and matthias. initially some difficulty determining the pace, but in retrospect the effort HR-wise was about right, maybe a little slow on some. (so not actually too fast on the first one) a set of 5 steps on each side of the footbridge made it interesting at high speed. taking 4 minute recoveries with not much jogging.
(split, end-hr, recovery-hr)
3:32, 176, 124
3:42, 181, 129
3:39, 181, 126
3:37, 179, 123
legs felt pretty good today (they should since I just had an easy week), knees feeling ok also--but a little funny afterwards.

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