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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 1 days ending Oct 21, 2011:

activity # timemileskm+mload
  Strength2 2:00:0012.0
  Orienteering1 18:47 2.21(8:30) 3.56(5:17) 3920 /22c90%11.5
  Running1 16:54 1.5(11:16) 2.41(7:00) 23.5
  Stretching1 5:00
  Total3 2:40:41 3.71 5.97 4120 /22c90%27.0
  [1-5]3 2:35:41
averages - sleep:6.5

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Fr

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

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