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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 23, 2008:

activity # timemileskm+mload
  Running3 2:14:30 15.34(8:46) 24.69(5:27)34.2
  Orienteering1 1:35:38 8.51(11:14) 13.7(6:59) 20043 /44c97%26.4
  Stretching7 1:02:30
  Bike2 52:155.2
  Total7 5:44:53 23.85 38.39 20043 /44c97%65.8
  [1-5]6 4:42:23
averages - sleep:6.4 weight:159.5lbs

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MoTuWeThFrSaSu

Sunday Mar 23, 2008 #

Orienteering long 1:35:38 intensity: (55:00 @2) + (30:00 @3) + (10:38 @4) *** 13.7 km (6:59 / km) +200m 6:30 / km
ahr:156 spiked:43/44c slept:6.0 shoes: VJ Falcon spikes 2007

at GF MD. a slight variant on the usual 8k course which was getting too short timewise and too memorized. I ran all the odd-numbered controls followed by all the even numbered controls. the result was some new and interesting legs, and some pretty-much-the-same legs, a few of which I skipped. lots of people out today, I had to park way down the street.

Stretching 4:30 [0]

Saturday Mar 22, 2008 #

Stretching 3:00 [0]

Friday Mar 21, 2008 #

Running (grass) 31:51 [3] 3.94 mi (8:05 / mi)
shoes: nike free

Stretching 10:00 [0]

Thursday Mar 20, 2008 #

Running (trail) 50:59 intensity: (1:05 @1) + (31:08 @2) + (13:15 @3) + (5:31 @4) 5.49 mi (9:17 / mi)
ahr:153 max:170 slept:8.0 shoes: Nimbus 8

around the lake at seneca creek. couldn't decide whether to go shorter/longer, and I missed the turn for the long option. problem solved. definitely felt better than a week ago. nice day, but very windy.

Stretching 10:00 [0]

Wednesday Mar 19, 2008 #

Bike (stationary) 22:15 [1]
ahr:125 max:130 slept:5.0

Stretching 11:00 [0]

Tuesday Mar 18, 2008 #

Running (grass) 51:40 intensity: (45:00 @2) + (6:40 @3) 5.91 mi (8:45 / mi)
ahr:151 slept:5.0 shoes: Nimbus 8

oops, almost didn't go since I forgot my jacket. a hat, two t-shirts and wind-pants worked well enough to save the workout. (low 40s F)

Stretching 11:00 [0]

Monday Mar 17, 2008 #

Bike (stationary) 30:00 [1]
ahr:107 max:120 slept:8.0 weight:159.5lbs

Stretching 13:00 [0]

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