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Training Log Archive: ken

In the 7 days ending Feb 20, 2010:

	activity	#	time	miles		km		+m				load
	Running	5	2:07:44	12.94	(9:52)	20.83	(6:08)					35.7
	Stretching	7	1:21:00
	Elliptical	2	58:08									13.0
	Orienteering	3	51:20	5.31	(9:40)	8.55	(6:00)	185	27 /	28c	96%	43.9
	Bike	1	30:01									5.1
	Total	8	5:48:13	18.25		29.38		185	27 /	28c	96%	97.7
	[1-5]	8	4:27:13
averages - sleep:5.5

1:58

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Saturday Feb 20, 2010 #

Event: Sycamore Scramble

9 AM

Running warm up/down 10:47 1.1 mi (9:48 / mi)
ahr:158 max:175 slept:6.0 shoes: VJ Falcon spikes 2009

Orienteering race 35:50 *** 5.72 km (6:16 / km) +125m 5:39 / km
ahr:182 max:190 spiked:13/14c shoes: VJ Falcon spikes 2009

Middle distance, clean race. Mostly went straight to all of them which seemed to work well. Straighter on 7 might have been good. Felt ok physically. Really enjoyed the forest, which was open and pine-needley soft.

Running warm up/down 17:23 1.58 mi (11:00 / mi)
ahr:160 max:173 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]

2 PM

Running warm up/down 12:31 1.01 mi (12:20 / mi)
ahr:140 max:158 shoes: VJ Falcon spikes 2009

Orienteering race 13:34 *** 2.63 km (5:10 / km) +60m 4:38 / km
ahr:179 max:187 spiked:14/14c shoes: VJ Falcon spikes 2009

Originally not sure whether I was going to start this race, depending on whether Samantha could handle hanging around for the extra time. But she managed without too much trouble.

Another solid run, pushed reasonably hard. No real time left anywhere out there. I was surprised how high my HR got, I actually thought my max had become less than that. I don't think it was a case of bad readings, since the curve is pretty smooth.

Running warm up/down 6:13 0.47 mi (13:12 / mi)
ahr:147 max:163 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]

3 PM

Orienteering race 1:56 [4] *** 0.2 km (9:40 / km)
shoes: VJ Falcon spikes 2009

2x the string-o sprint: 1:00, 0:56. Seems like valid practice. Samantha did it 7 times, starting with 4:01 and ending with a very respectable 1:59. She could just barely see over the tops of the epunch stands.

C • hot stuff! 4

Blue Middle - Splits

Long Sprint - Splits

Thursday Feb 18, 2010 #

1 PM

Running 27:22 3.22 mi (8:30 / mi)
ahr:156 slept:5.5 shoes: Nimbus 11Y

still 8-foot piles of snow everywhere I would like to be running. finished the second half inside on the treadmill, felt ok pushing the pace for the last few minutes.

Stretching 10:00 [0]