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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 10, 2001:

activity # timemileskm+mload
  Running7 3:21:51 26.7(7:34) 42.97(4:42)58.2
  Orienteering2 2:36:52 10.63(14:46) 17.1(9:10)94.1
  Fake skiing1 30:006.0
  Strength1 10:002.0
  Total7 6:38:43 37.33 60.07160.3

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TuWeThFrSaSuMo

Monday Sep 10, 2001 #

Running 20:57 [2] 2.85 mi (7:21 / mi)

woke up today feeling like I got hit by a party-bus (or ran into one). a short easy run to loosen up before stretching.
ahr:143

Sunday Sep 9, 2001 #

Running (warmup/cooldown) 20:00 [2] 2.22 mi (9:01 / mi)

did a lot of the warmup in the forest today.

Orienteering race (race) 1:12:37 [4] *** 8.2 km (8:51 / km)

blue2 at pawtuckaway. better today, but still some wandering. 3rd for the day behind the Smith brothers. (mike at 66min) I checked how I ran here at last year's camping weekend: 11:40,10:14 /km on red.
ahr:172

Saturday Sep 8, 2001 #

Running (warmup/cooldown) 12:00 [2] 1.33 mi (9:01 / mi)

it was hot, so not much required. knee problem from yesterday seems to have completely dissappeared.

Orienteering race (race) 1:24:15 [4] *** 8.9 km (9:28 / km)

boulder dash day1 at pawtuckaway. not so good technically. caught biggins (on rec blue) at 11, and he beat me to both 12 and 13. the new map (1:10) is pretty easy to read, but the terrain is still hard as hell to run on a straight line in. hurting near the end; daddy-o claims he was gaining on me from behind on the road to 15. it could have been worse though, I was never really lost (and daddy-o didn't pass me on the road)
ahr:177

Friday Sep 7, 2001 #

Running 10:44 [2] 1.35 mi (7:57 / mi)

must have messed up my right knee somehow yesterday since it was hurting (going down stairs) when I woke up this morning. I thought about not running at all today but I wanted to see if this was going to be a problem for tommorrow... it didn't bother me too much after a few minutes, and now (4 hrs later after a few rounds of icing) it actually feels a lot better, so I think it might be ok. [fingers crossed]

Thursday Sep 6, 2001 #

Running 30:34 [2] 4.25 mi (7:12 / mi)

on the river. seemed like I got stopped at every intersection today. running with a blown-up pawtuckaway map...the terrain isn't so mean looking at 1:10000.
ahr:148 (rhr:46)

Strength 10:00 [2]

Wednesday Sep 5, 2001 #

Fake skiing 30:00 [2]
shoes: Rollerblade original wheels

Running (warmup/cooldown) 27:00 [3] 3.9 mi (6:55 / mi)

to/from harvard, incl some 100m strides

Running (intervals) 11:56 [5] 2.25 mi (5:18 / mi)

3x1200m (4min jog)
(split, end-hr, recovery)
3:57, 176, 115
3:58, 179, 120
3:59, 176, 124

Running (intervals) 2:01 [5] 0.5 mi (4:02 / mi)

4x200m (2min jog)
30, 166, 131
31, 172, 133
31, 171, 139
29, 173, 124

Running (recovery jog) 20:00 [2] 1.25 mi (16:00 / mi)

Tuesday Sep 4, 2001 #

Running 46:39 [3] 6.8 mi (6:52 / mi)

the default run along the river. cooler and wetter (?) after a thunderstorm this afternoon.
ahr:157

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