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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 28, 2009:

activity # timemileskm+mload
  Running5 1:59:06 13.7(8:42) 22.05(5:24) 16136.7
  Orienteering2 1:53:36 11.24(10:07) 18.08(6:17) 33931 /35c88%62.4
  Stretching5 1:08:00
  Total5 5:00:42 24.94 40.13 50031 /35c88%99.2
  [1-5]5 3:52:42
averages - sleep:6.1

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SuMoTuWeThFrSa

Saturday Mar 28, 2009 #

Running warm up/down 14:53 intensity: (3:14 @1) + (10:09 @2) + (1:30 @3) 1.31 mi (11:22 / mi) +22m 10:47 / mi
ahr:143 max:160 slept:6.0 shoes: VJ Falcon spikes 2007

Orienteering race 34:46 intensity: (29 @1) + (16 @2) + (38 @3) + (20:41 @4) + (12:42 @5) *** 5.7 km (6:06 / km) +215m 5:08 / km
ahr:175 max:182 spiked:14/15c shoes: VJ Falcon spikes 2007

Running warm up/down 4:12 intensity: (16 @1) + (3:56 @2) 0.3 mi (14:00 / mi) +14m 12:13 / mi
ahr:143 max:150 shoes: VJ Falcon spikes 2007

Stretching 7:00 [0]

Stretching 10:00 [0]

never really stretched afterward, so more at home

Blue Day 1 - Splits

Friday Mar 27, 2009 #

Event: Ran-it Granite
 

Running 27:56 intensity: (39 @1) + (10:21 @2) + (15:40 @3) + (1:16 @4) 3.23 mi (8:39 / mi) +35m 8:22 / mi
ahr:156 max:170 slept:6.0 shoes: Nimbus 10

Stretching 16:00 [0]

Wednesday Mar 25, 2009 #

Running warm up/down 18:43 intensity: (43 @1) + (10:16 @2) + (6:59 @3) + (45 @4) 2.18 mi (8:35 / mi) +14m 8:25 / mi
ahr:153 max:171 shoes: Nimbus 10

Running intervals 25:22 intensity: (24 @1) + (6:18 @2) + (5:35 @3) + (10:39 @4) + (2:26 @5) 3.49 mi (7:16 / mi) +26m 7:06 / mi
ahr:164 max:181 shoes: Nimbus 10

Running warm up/down 11:00 intensity: (7:56 @2) + (3:04 @3) 1.26 mi (8:44 / mi) +23m 8:15 / mi
ahr:152 max:161 shoes: Nimbus 10

Stretching 16:00 [0]

Monday Mar 23, 2009 #

Running 15:44 [2] 1.81 mi (8:42 / mi) +22m 8:22 / mi
ahr:150 slept:7.5 shoes: Nimbus 10

Stretching 15:00 [0]

including some in the morning

Sunday Mar 22, 2009 #

Orienteering 1:18:50 intensity: (16 @1) + (8:03 @2) + (34:55 @3) + (33:48 @4) + (1:48 @5) *** 12.39 km (6:22 / km) +124m 6:04 / km
ahr:165 max:188 spiked:17/20c slept:5.0 shoes: VJ Falcon spikes 2007

Jon's training course at Rosaryville. Mostly nice woods, good weather. L-arch and/or ball of foot was hurting for most of the second half.

Running warm up/down 1:16 [2] 0.12 mi (10:34 / mi) +5m 9:26 / mi
ahr:146 max:152 shoes: VJ Falcon spikes 2007

Stretching 4:00 [0]

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