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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Apr 30, 2011:

activity # timemileskm+mload
  Road Running4 2:03:16 11.61(10:37) 18.68(6:36) 135246.5
  O - competition2 1:08:33 3.84 6.19 189274.1
  Strength2 50:00150.0
  Bicycling1 43:52 10.12(4:20) 16.28(2:42) 10387.7
  Off Trail Running1 42:20 1.8(23:31) 2.9(14:37) 11127.0
  Trail Running1 27:00 1.2(22:30) 1.93(13:59) 8954.0
  Roller skiing1 16:00 1.49(10:44) 2.4(6:40)32.0
  Track workout1 10:41 3.02(3:32) 4.86(2:12) 242.2
  Total11 6:21:42 33.08 53.24 5291013.6
  [1-5]11 6:21:41

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Saturday Apr 30, 2011 #

Event: West Point A-meet
 

Road Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

10 AM

O - competition race 45:21 [4] 3.8 km (11:57 / km) +132m 10:11 / km

Overshot first control, but then settled in for an even run. Stayed in contact with map, which helped as we dropped over the steep face near the end.
2 PM

O - competition 1 [0]

C • gps? 3

O - competition race (Sprint) 23:11 [4] 2.39 km (9:42 / km) +57m 8:40 / km

Ran in shorts, right into thick, tall raspberries. Got thru okay, but was distracted and lost focus on the map. Lots of hesitation and overshot control. Picked up as I went along and did better on the second half.
3 PM

Roller skiing 16:00 [2] 2.4 km (6:40 / km)

A little bit around Round Pond just to get back into it. Uneasy at first, then felt better after being harassed by the gigglies.

Middle Green Y - Splits

Sprint O/Br/G - Splits

Thursday Apr 28, 2011 #

6 PM

Road Running (Chester) 59:16 [2] 6.01 mi (9:52 / mi) +135m 9:13 / mi

Relaxing run, nice day.

Wednesday Apr 27, 2011 #

Road Running (Cummings Rd) 24:00 [2] 2.0 mi (12:00 / mi)

Early morning with Ruthie and Casey.
8 AM

Track workout warm up/down 15 [2] 1.5 mi (10 / mi) +1m 10 / mi

Track workout intervals (3 x 800) 10:26 [4] 1.52 mi (6:52 / mi) +1m 6:51 / mi

Longer intervals today. No particular target, expected around 3:16. Slower, but it was still early in the morning.
3.38, 3.27, 3.20
5 PM

Bicycling (Rte 103) 43:52 [2] 10.12 mi (4:20 / mi) +103m 4:12 / mi
shoes: Grey Ghost Roubaix

Got the bike tuned up, so wanted to take an easy check ride. Runs very smooth.

Tuesday Apr 26, 2011 #

Strength (Wall wgts) 10:00 [3]

3 sets x 20 @ 55#. Need to move this to barn for longer vertical stroke.

Monday Apr 25, 2011 #

Road Running (Cummings Rd) 25:00 [2] 2.1 mi (11:54 / mi)

Early morning with Ruthie and Casey, and a lap around the Pines.

Strength 40:00 [3]

3 sets x 30

Sunday Apr 24, 2011 #

4 PM

Trail Running warm up/down 27:00 [2] 1.2 mi (22:30 / mi) +89m 18:17 / mi

To/from the upper trails.

Off Trail Running (Kingdom Valley Forest) 42:20 [3] 1.8 mi (23:31 / mi) +11m 23:05 / mi

Trying routes parallel to the upper trails. Contouring back and forth to the boundaries, and extending into adjacent area SE. Kind of along the prospective upper hillside ski trail, some serious side hill. Setting up woods interval route, about 0.3-0.5 miles.

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