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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 3, 2007:

activity # timemileskm+mload
  Orienteering3 3:19:45 17.28(11:34) 27.81(7:11) 74040 /63c63%99.6
  Running4 1:14:51 8.64(8:40) 13.9(5:23) 2816.6
  Stretching5 1:03:00
  Total5 5:37:36 25.92 41.71 76840 /63c63%116.2
  [1-5]5 4:34:36

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SuMoTuWeThFrSa

Saturday Nov 3, 2007 #

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: VJ Falcon spikes 2007

to start

Orienteering race 2:00:34 intensity: (29 @1) + (7:24 @2) + (28:27 @3) + (1:23:35 @4) + (39 @5) *** 16.36 km (7:22 / km) +500m 6:24 / km
ahr:167 max:181 20c shoes: VJ Falcon spikes 2007

ugh, thorns. I was worried about the long days this weekend, since after the stumble I actually thought maybe I am to out of shape even to run a real blue. luckily I didn't have any of the same cramping problems from gu or gatorade or whatever or tiredness from heat, and the miserable green stuff kept things slow enough that I couldn't blow myself out on the first half, although I got very tired of ducking under branches (back muscles sore from spending so much time hunched over) and hopping over deadfall. pretty difficult technically because of flattish contours, and the green which limited visibility and made it impossible to go straight. not left with much of a warm-fuzzy feeling about this terrain, but I will say the course was fair. finished quite a ways behind the top 2, but surprizingly not so far from many others. now I'm sore. also, samantha had fun hanging out at the finish area saturday.

gps route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit...
C • Very nice run Sunday. Was ... 2

Stretching 10:00 [0]


Day 1 Blue - Splits

Friday Nov 2, 2007 #

Event: US Champs
 

Orienteering warm up/down 12:05 [3] 1.57 km (7:42 / km) +15m 7:21 / km
shoes: VJ Falcon spikes 2007

warmup for the sprint on the sprint model area.

Orienteering race 17:23 intensity: (15 @1) + (16 @2) + (7 @3) + (4:38 @4) + (12:07 @5) *** 3.36 km (5:10 / km) +100m 4:30 / km
ahr:180 max:186 spiked:16/18c shoes: VJ Falcon spikes 2007

a good run. started off without pushing it (just trying to keep up with the navigation), and by the middle I was more comfortable, and at the end I was definitely starting to feel tired. missed a few seconds at the second to last control (in the open field!), and more than I realized at 8, mostly because I was slightly left and on the wrong side of a thicket when I saw the control 5m away. quite happy with my placing too, probably beat some people I shouldn't have given my training. not really sore or anything afterwards, and no other damage, so that's always good.

gps route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit...

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
ahr:142 shoes: VJ Falcon spikes 2007

cool down

Stretching 15:00 [0]


Sprint Blue - Splits

Wednesday Oct 31, 2007 #

Running 16:08 [2] 1.8 mi (8:58 / mi)
shoes: Nimbus 8

Stretching 10:00 [0]

Tuesday Oct 30, 2007 #

Running (grass) 48:43 intensity: (2:41 @1) + (36:19 @2) + (9:43 @3) 5.9 mi (8:15 / mi) +28m 8:08 / mi
ahr:151 max:160 shoes: nike free

Stretching 18:00 [0]

Sunday Oct 28, 2007 #

Orienteering 49:43 intensity: (2:09 @1) + (20:25 @2) + (19:37 @3) + (7:32 @4) *** 6.52 km (7:38 / km) +125m 6:57 / km
ahr:156 max:174 spiked:24/25c shoes: VJ Falcon spikes 2007

great falls, va. controls are a guess, will need to count from the map.  had planned to do the canal with samantha, but she still has a cough.

Stretching 10:00 [0]

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