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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 1 days ending Apr 30, 2011:

activity # timemileskm+mload
  Orienteering2 1:00:40 4.8(12:38) 7.73(7:51) 24933 /34c97%35.4
  Running2 28:01 2.64(10:37) 4.25(6:36) 994.4
  Stretching2 10:00
  Total2 1:38:41 7.44 11.98 34833 /34c97%39.8
  [1-5]2 1:28:37
averages - sleep:6

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Sa

Saturday Apr 30, 2011 #

Event: West Point A-meet
 
9 AM

Running warm up/down 16:20 intensity: (6:20 @1) + (10:00 @2) 1.52 mi (10:45 / mi) +66m 9:28 / mi
slept:6.0 shoes: VJ Falcon spikes 2009

Orienteering race 42:34 intensity: (4 @0) + (20 @1) + (37 @2) + (3:51 @3) + (36:58 @4) + (44 @5) **** 5.13 km (8:18 / km) +198m 6:57 / km
ahr:170 max:180 spiked:15/16c shoes: VJ Falcon spikes 2009

video/map. better than expected. knee didn't hurt, I didn't feel way out of shape (though not in good shape), and I mostly navigated well. missed the first one slightly but that was it. a few seconds lost before 12 looking for dropped SI stick. I was a little frazzled after that but made an effort to get refocused right away.
C • notes 2

Stretching 5:00 [0]

1 PM

Running warm up/down 6:36 [1] 0.53 mi (12:27 / mi) +20m 11:09 / mi
ahr:146 shoes: VJ Falcon spikes 2009

Orienteering race 18:06 intensity: (11 @1) + (39 @2) + (40 @3) + (15:18 @4) + (1:18 @5) **** 2.59 km (6:59 / km) +51m 6:21 / km
ahr:172 max:179 spiked:18/18c shoes: VJ Falcon spikes 2009

video/map. Another solid run. pretty much clean, time lost on 12 was hesitation I guess. also getting tired by the end. haven't watched the whole video yet.

Running 5:05 intensity: (4:31 @2) + (34 @3) 0.59 mi (8:37 / mi) +13m 8:04 / mi
ahr:116 max:160 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]


Middle Blue - Splits

Sprint R/B - Splits

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