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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 26, 2009:

activity # timemileskm+mload
  Orienteering3 3:19:16 18.8(10:36) 30.25(6:35) 35252 /54c96%56.5
  Running5 2:38:22 18.1(8:45) 29.13(5:26) 18047.1
  Stretching6 1:19:00
  Total6 7:16:38 36.9 59.38 53152 /54c96%103.6
  [1-5]6 5:57:38
averages - sleep:6.8

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Monday Oct 26, 2009 #

Running 34:22 [2] 4.02 mi (8:33 / mi) +42m 8:17 / mi
ahr:139 max:171 slept:4.5 shoes: Nimbus 11

Stretching 13:00 [0]

some large part of this was spent pulling out thorns, so I'm not sure how much I really stretched...

Sunday Oct 25, 2009 #

Running warm up/down 10:34 intensity: (2:44 @1) + (1:32 @2) + (5:16 @3) + (1:02 @4) 0.9 mi (11:45 / mi) +3m 11:38 / mi
ahr:130 max:169 slept:8.0 shoes: VJ Falcon spikes 2009

Orienteering race 1:06:08 intensity: (2:30 @1) + (9:05 @2) + (29:34 @3) + (24:59 @4) **** 10.43 km (6:20 / km) +158m 5:54 / km
ahr:162 max:173 spiked:20/20c shoes: VJ Falcon spikes 2009

felt better navigating today, and the course was easier, enough that I was actually running hard a lot more of the time. caught up to Jordan L early on but couldn't go fast enough to pass him until we took different routes to 9. quite a lot of fun, relatively nice weather. 2 aleve again.

Would have been nice to have this run yesterday, but that's how it goes. CSU 1-2-3-4 is especially sweet. I have always liked the idea of 1-day and SML champs, though ironically I tend to place higher over more days due to lack of badness.

Running warm up/down 7:54 intensity: (6:46 @1) + (1:08 @2) 0.56 mi (14:07 / mi) +5m 13:43 / mi
ahr:125 max:140 shoes: VJ Falcon spikes 2009

Stretching 15:00 [0]

Note

tried something new with socks after so many blister problems on this pair of shoes. XL neoprene over poly pro liner socks. shoes started wet each day so I never had to tighten up the laces. no blisters all weekend, nice!

Blue Day 2 - Splits

Saturday Oct 24, 2009 #

Running warm up/down 19:07 intensity: (3:04 @1) + (5:40 @2) + (8:30 @3) + (1:53 @4) 1.83 mi (10:27 / mi) +40m 9:47 / mi
ahr:150 max:168 slept:8.5 shoes: VJ Falcon spikes 2009

Orienteering race 1:27:29 intensity: (39:57 @1) + (31:59 @2) + (11:33 @3) + (3:45 @4) + (15 @5) ***** 13.67 km (6:24 / km) +124m 6:07 / km
ahr:137 max:179 spiked:19/20c shoes: VJ Falcon spikes 2009

1-day US champs. had a pretty clean run, despite feeling very shaky or at least not confident on the navigation and losing contact entirely during the middle part of leg 5. I think a lot of it was being out of practice reading so much detail on the run and/or simplifying. Ross came flying by (from 7 mins back) around #10, I tried to hang onto him for a while but really could not read the map at the speed he was running, and he was out of sight after 13. I felt slightly better when he caught up again at 18. cool terrain, just barely started feeling a bit more confident by the end.

I think the HR readings were off, they seem low. also lost gps reception towards the end. 2 Aleve for the cold and big toe, which didn't really bother me as much as I was afraid it might.

Running warm up/down 7:43 [1] 0.64 mi (12:03 / mi) +8m 11:38 / mi
ahr:117 max:132 shoes: VJ Falcon spikes 2009

Stretching 15:00 [0]


Blue Day 1 US Champs - Splits

Friday Oct 23, 2009 #

Event: US Individual Champs 2009
 

Orienteering 45:39 intensity: (7:15 @1) + (30:30 @2) + (7:24 @3) + (30 @4) **** 6.15 km (7:26 / km) +70m 7:02 / km
ahr:144 max:168 spiked:13/14c slept:6.0 (sick) shoes: VJ Falcon spikes 2009

warmup/model day, cold and rainy. still felt a bit whacky/foggy from the head cold. navigated fine though, taking it easy. somehow jammed my left big toe on something after 14, this time the upper joint. hurt quite a bit but didn't bother me too much during regular running the rest of the time.

Stretching 8:00 [0]

Thursday Oct 22, 2009 #

Note
(sick)

feeling slightly head-cold-ish again all day. was sick last time in telemark, so that would be appropriate.

Wednesday Oct 21, 2009 #

Running 33:13 intensity: (1:16 @1) + (22:51 @2) + (8:35 @3) + (31 @4) 4.1 mi (8:06 / mi) +38m 7:53 / mi
ahr:151 max:168 slept:7.0 shoes: Nimbus 11

seems like I have some fluid or pressure or something in my left ear. I'm sure air travel this weekend won't help that.

Stretching 14:00 [0]

Tuesday Oct 20, 2009 #

Running warm up/down 12:18 intensity: (3:44 @1) + (8:15 @2) + (19 @3) 1.49 mi (8:15 / mi) +7m 8:08 / mi
ahr:136 max:159 slept:7.0 shoes: Nimbus 11

Running intervals 23:30 intensity: (7:00 @2) + (2:39 @3) + (13:51 @5) 3.49 mi (6:44 / mi) +15m 6:39 / mi
ahr:163 max:179 shoes: Nimbus 11

Running 9:41 intensity: (3:59 @2) + (5:42 @3) 1.07 mi (9:03 / mi) +23m 8:29 / mi
ahr:153 max:161 shoes: Nimbus 11

Stretching 14:00 [0]

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