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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 22, 2011:

activity # timemileskm+mload
  Strength5 3:08:1318.8
  Orienteering3 2:13:53 11.65(11:29) 18.75(7:08) 58950 /60c83%64.8
  Running5 1:05:57 6.73(9:48) 10.82(6:06) 6514.5
  Stretching5 36:00
  Total9 7:04:03 18.38 29.58 65450 /60c83%98.1
  [1-5]9 6:28:03
averages - sleep:6.3

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SuMoTuWeThFrSa

Saturday Oct 22, 2011 #

7 AM

Strength 30:00 [1]
slept:6.5

12 PM

Running warm up/down 10:00 [2] 1.3 km (7:42 / km)

Orienteering race 42:39 intensity: (25 @1) + (1:29 @2) + (13:25 @3) + (27:15 @4) + (5 @5) **** 5.0 km (8:32 / km) +185m 7:12 / km
ahr:166 max:180 spiked:15/21c shoes: Inov-8 oroc 280

Middle Champs. started out well, and was really enjoying the course, then started having problems. 14 killed me, first thought about going around left (should have) then did a terrible job going straight, I thought I was on or left of the line and kept wondering why I hadn't gotten to the trail yet. had no idea I was so close to the west side trail. lost some bits of time also on 15, 16, and 19.

but I did have a pretty fast finish split...maybe I am less slow than I thought. QR

Stretching 5:00 [0]

3 PM

Strength 30:00 [1]


Blue Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
11 AM

Strength 1:00:00 [1]
slept:6.5

Truck unloading and arena setup. time is just that spent hauling really heavy stuff.
2 PM

Running warm up/down 12:49 intensity: (1:30 @1) + (9:17 @2) + (1:27 @3) + (35 @4) 1.15 mi (11:09 / mi) +2m 11:05 / mi
ahr:144 max:176 shoes: Inov-8 oroc 280

Orienteering race 18:47 intensity: (10 @1) + (14 @2) + (48 @3) + (16:05 @4) + (1:30 @5) *** 3.56 km (5:17 / km) +39m 5:00 / km
ahr:172 max:179 spiked:20/22c shoes: Inov-8 oroc 280

sprint champs at franklin park, fun to be back here. an ok run, but not really clean. not reading descriptions (just codes) got me on the wrong side of the bear cage, which I figured out right away. surprised how much I lost on 17, just a short leg that I started in a slightly wrong direction. good enough for 2nd US, but that is without lots of fast guys. ankle felt ok.

Running warm up/down 4:05 intensity: (2:15 @1) + (1:50 @2) 0.35 mi (11:40 / mi)
ahr:131 max:139 shoes: Inov-8 oroc 280

Stretching 5:00 [0]

5 PM

Strength 1:00:00 [1]


Blue Sprint - Splits

Thursday Oct 20, 2011 #

Note
slept:4.0

Wednesday Oct 19, 2011 #

12 PM

Running 15:30 intensity: (12:30 @2) + (3:00 @4) 1.92 mi (8:04 / mi) +28m 7:43 / mi
slept:7.0 shoes: Nimbus 12 #2

ankle still bothering me.

Strength (core) 8:13 [1]

Stretching 10:00 [0]

Tuesday Oct 18, 2011 #

2 PM

Running 15:32 [2] 1.76 mi (8:49 / mi) +28m 8:24 / mi
ahr:151 slept:7.5 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Sunday Oct 16, 2011 #

Event: QOC Hemlock Overlook
 
11 AM

Running warm up/down 2:16 intensity: (40 @1) + (1:09 @2) + (14 @3) + (13 @4) 0.21 mi (11:03 / mi) +4m 10:25 / mi
ahr:138 max:171 shoes: VJ Integrator spikes

Orienteering 1:12:27 intensity: (1:06 @1) + (10:16 @2) + (1:39:50 @3) + (33:42 @4) *** 10.2 km (7:06 / km) +365m 6:02 / km
ahr:162 max:175 spiked:15/17c shoes: VJ Integrator spikes

nice course at hemlock overlook. mostly good except for overrunning 10, and somehow getting killed by jon on the long leg. new shoes bothering me in a different way this time, tight around the sides of both ankles. and my left ankle hurts in the usual way afterwards.

Running warm up/down 5:45 intensity: (50 @1) + (4:55 @2) 0.53 mi (10:49 / mi) +3m 10:38 / mi
ahr:136 max:142 shoes: VJ Integrator spikes

Stretching 6:00 [0]


Blue - Splits

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