Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 10, 2011:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:31:36	12.26	(12:22)	19.73	(7:41)	418	42 /	47c	89%	76.9
	Running	6	2:10:31	14.78	(8:50)	23.79	(5:29)	174				29.4
	Stretching	7	1:00:00
	Strength	3	37:35									3.9
	Bike	1	20:00									2.0
	Total	7	6:39:42	27.04		43.52		592	42 /	47c	89%	112.2
	[1-5]	7	5:39:42
averages - sleep:6.3

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Monday Oct 10, 2011 #

1 PM

Strength 12:51 [1]
ahr:98 slept:6.0

core and light legs. a little sore today (especially triceps), but mostly feeling intact.

Bike (stationary) 20:00 [1]
ahr:109 max:121

Stretching 10:00 [0]

Sunday Oct 9, 2011 #

9 AM

Running warm up/down 11:40 1.07 mi (10:54 / mi)
ahr:126 max:154 slept:7.5 shoes: VJ Integrator spikes

Orienteering race 1:25:10 **** 10.9 km (7:49 / km) +238m 7:03 / km
ahr:163 max:180 spiked:22/25c shoes: VJ Integrator spikes

less good today, mainly due to some bigger mistakes. lacking a good attack point on 5, and a nice parallel error on 9. felt more tired also. Jordan caught up near the end, I couldn't really hang with him but I did get some faster splits as a result. minor blisters on right heel and left toes from new shoes.

C • In the beginning... 6

Running warm up/down 4:41 0.41 mi (11:25 / mi)
ahr:135 max:150 shoes: VJ Integrator spikes

Stretching 5:00 [0]

Sunday Blue - Splits

Saturday Oct 8, 2011 #

Event: UNO Boulder Dash 2-Day Classic A-Meet

11 AM

Running warm up/down 12:02 1.25 mi (9:36 / mi) +51m 8:31 / mi
ahr:160 max:188 shoes: VJ Falcon spikes 2009

Orienteering race 1:06:26 **** 8.83 km (7:31 / km) +180m 6:50 / km
ahr:170 max:183 spiked:20/22c shoes: VJ Falcon spikes 2009

pretty good run, lots of going straight. should have gone back to the road on 9 though. wore headcam, will post that when I get home.

Stretching 5:00 [0]

falcons are finally retired. got some new shoes from the bermans and their wasp-filled tent.

Saturday Blue - Splits

Friday Oct 7, 2011 #

Note

Jukola flights are booked: arriving friday afternoon, leaving sunday afternoon. awesomeness.

C • Missed this! 4

12 PM

Strength (core) 7:58 [1]
ahr:87 max:99 slept:7.5

Running 15:49 [2] 1.8 mi (8:49 / mi) +26m 8:26 / mi
ahr:154 shoes: Nimbus 12 #2

Stretching 15:00 [0]

Thursday Oct 6, 2011 #

9 PM

Running 18:38 1.91 mi (9:45 / mi) +31m 9:17 / mi
ahr:143 max:171 slept:4.0 shoes: Nimbus 12 #2

instead of running at lunch today, I had to go get a new tire with more air and less nails, and another to match. felt tired (eliza @4am), but ok once I got going.

Stretching 5:00 [0]

Wednesday Oct 5, 2011 #

12 PM

Strength 16:46
ahr:102 max:151

Running 33:10 4.2 mi (7:53 / mi) +33m 7:42 / mi
ahr:152 max:174 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Tuesday Oct 4, 2011 #

12 PM

Running 34:31 [2] 4.14 mi (8:20 / mi) +33m 8:08 / mi
ahr:151 slept:6.5 shoes: Nimbus 12 #2

nice day. feeling a little better.

Stretching 10:00 [0]

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