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Training Log Archive: ken

In the 7 days ending Nov 28, 2004:

	activity	#	time	miles		km		+m				load
	Running	6	4:32:45	35.57	(7:40)	57.25	(4:46)					66.3
	Orienteering	1	1:56:44	11.81	(9:53)	19.0	(6:09)	245	40 /	42c	95%	66.1
	Total	7	6:29:29	47.38	(8:13)	76.25	(5:06)	245	40 /	42c	95%	132.4
averages - sleep:6

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Sunday Nov 28, 2004 #

Orienteering race (race) 1:10:21 [4] *** 11.0 km (6:24 / km) +150m 5:59 / km
spiked:17/19c shoes: VJ Falcon Spikes

blue at WCOC's trout brook valley. nice fast terrain. steady downpour in the beginning, but that eased up after half an hour or so. stopped my watch for about a minute between 3&4 when I paused to take off my long underwear top.

Orienteering 26:26 [4] *** 4.5 km (5:52 / km) +75m 5:25 / km
spiked:19/19c shoes: VJ Falcon Spikes

I had planned for 2 hours of running so I needed more after blue. greg sent me on a short course using a bunch of the meet controls (some that I had been to already)

Orienteering 19:57 [3] *** 3.5 km (5:42 / km) +20m 5:32 / km
spiked:4/4c shoes: VJ Falcon Spikes

the first few controls on the green course, and then back on a trail

Note

it only took about 2 hours to get down to TBV, but it took me 4.5 to get home due to thanksgiving traffic (and I didn't even stop at ikea)

Blue - Splits

Saturday Nov 27, 2004 #

Running (trail) 50:29 [2] 5.9 mi (8:33 / mi)
shoes: Adidas Resp Tr X

trails in bolton. rolled my ankle at the beginning, which isn't usually a big deal, except my arch is feeling irritated now. will have to stretch that.

Friday Nov 26, 2004 #

Running 46:00 [2] 5.9 mi (7:48 / mi)
shoes: Adidas Resp Tr X

evening road run

Thursday Nov 25, 2004 #

Note

manchester

Running (warmup/cooldown) 33:00 [2] 3.67 mi (9:00 / mi)
shoes: Adidas Resp Tr X

Running race (road race) 28:45 [4] 4.75 mi (6:03 / mi)
ahr:174 max:181 slept:6.0 shoes: Adidas Resp Tr X

manchester rd race, 60F and humid. official time 31:22, chip time 28:45. I had to start way in the back which was frustrating. in order to avoid being even further back I had to stand there for 20 minutes before the start, which meant no good warmup. even after crossing the start line it was pretty jammed up. wasted a lot of energy zig-zagging and running around people off the road on grass and sidewalk. trail running shoes not the best for road racing. I guess I'm happy with the time considering all that...probably the first mile could have been a minute faster, and the second and third each 30s faster.

splits:
6:28 (people), 6:30 (hill), 6:05, 5:36, 4:09 (3/4 mile)

Wednesday Nov 24, 2004 #

Running 24:05 [2] 3.2 mi (7:32 / mi)
shoes: Adidas Resp Tr X

easy run at lunch

Running (strides) 45 [4] 0.25 km (3:00 / km)
shoes: Adidas Resp Tr X

Tuesday Nov 23, 2004 #

Running 44:30 [2] 6.0 mi (7:25 / mi)
shoes: Adidas Resp Tr X

whacked/scraped just below my right knee on a rock during the traverse. I'm pretty sure its all superficial but the big scab makes it difficult to bend my knee fully. no problems running.

Monday Nov 22, 2004 #

Running 45:11 [2] 6.0 mi (7:32 / mi)
shoes: Adidas Resp Tr X

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