Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Mar 5, 2005:

	activity	#	time	miles		km		+m				load
	Running	6	6:29:46	46.65	(8:21)	75.08	(5:11)	995				132.7
	Orienteering	1	44:50	6.97	(6:26)	11.22	(4:00)	92	38 /	38c	100%	42.6
	Total	6	7:14:36	53.62	(8:06)	86.3	(5:02)	1087	38 /	38c	100%	175.3
averages - sleep:6.6

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Saturday Mar 5, 2005 #

Event: 3 Sprints (Sat) and Middle Dst/Route Choice Team Training (Sun)

Running warm up/down 45:00 [3] 5.0 mi (9:00 / mi)

norristown sprints. did a lot of warming up and down, I treated it like a track meet.

Orienteering race (sprint) 14:09 [5] *** 3.55 km (3:59 / km) +21m 3:52 / km
spiked:13/13c shoes: NB 906

course 1. uh oh, guess who's been doing more running this winter...
these are actual distances traveled (measured in ocad)

Orienteering race (sprint) 15:11 [5] *** 3.76 km (4:02 / km) +39m 3:50 / km
spiked:13/13c shoes: NB 906

course 2. I measured my route (around to the right) on the long one to be 150m (12%) longer than sergei's, although he was only 19s (6%) faster. I thought the uphill through the forest part might be slow, but that was obviously still the best choice. taking my exit more diagonally would have made it only about 10m shorter.

Orienteering race (sprint) 15:30 [5] *** 3.91 km (3:58 / km) +32m 3:49 / km
spiked:12/12c shoes: NB 906

course 3. didn't feel especially fast for any of these, although I guess I just started speedwork last week. I'm sure the mileage helps for repeated efforts though.

Curly (1) - Splits

Larry (2) - Splits

Moe (3) - Splits

Friday Mar 4, 2005 #

Running (road) 32:00 [2] 4.2 mi (7:37 / mi)
shoes: NB 906

was debating between 0/4/6. heading to dvoa for the triple tomorrow.

Thursday Mar 3, 2005 #

Running (road) 56:49 [3] 8.0 mi (7:06 / mi) +150m 6:43 / mi
ahr:162 slept:7.0 shoes: NB 906

lunchtime run

Wednesday Mar 2, 2005 #

Running warm up/down (road) 37:50 [2] 4.3 mi (8:48 / mi) +70m 8:23 / mi
slept:7.5 shoes: Adidas Resp Tr X red

running to/from still river depot rd for some night-time hill work. this is a smoother hill than scott rd, and there's zero traffic (well actually the cops showed up just as I was leaving--on their regular patrol I assume) nice view of the lights of mt wachusset and leominster. I wear these shoes deliberately for hills because the heels are higher.

Running hills (road) 11:17 [5] 3.3 km (3:25 / km) +285m 2:23 / km
shoes: Adidas Resp Tr X red

10x ~340m @~8% incline.
time, endhr, recoveryhr:
68, 167, 97
66, 171, 114
63, 159, 116
65, 171, 116
72, 169, 129
71, 167, 118
68, 168, 118
71, 169, 113
71, 169, 108
72, 168

despite a bathroom break halfway through, I was still feeling pretty "crappy" for the second half and on the way home.

Running 23:00 [2] 3.3 km (6:58 / km)
shoes: Adidas Resp Tr X red

back down the hill each time. took 3mins total rest between intervals.

Tuesday Mar 1, 2005 #

Running (road) 54:22 [2] 7.05 mi (7:43 / mi)
slept:6.0 shoes: NB 906

Sunday Feb 27, 2005 #

Running long (snow) 2:09:28 [3] 14.0 mi (9:15 / mi) +490m 8:20 / mi
slept:6.0 shoes: NB 906

an enjoyable run on snowmobile trails starting from home and going all the way up to rt-2 & 110. most of the trail was nice packed stuff, except at the beginning where only walkers and skiers had been since the last snowfall (there were snowmobile tracks there by the time I was coming back). this was tiring, but legs took much less abuse than the road would have given.

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