Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 1, 2005:

	activity	#	time	miles		km		+m				load
	Running	5	3:23:49	24.57	(8:18)	39.54	(5:09)	260				65.8
	Orienteering	2	51:51	5.72	(9:04)	9.21	(5:38)	242	36 /	38c	94%	36.6
	Total	5	4:15:40	30.29	(8:26)	48.75	(5:15)	502	36 /	38c	94%	102.4
averages - sleep:5.3 rhr:45

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Friday Apr 1, 2005 #

Event: Flying Pig IX (US Team Trials)

Running warm up/down 25:00 [2] 2.78 mi (9:00 / mi)
slept:4.5 shoes: VJ Integrator, no spikes

Orienteering race (sprint) 15:35 [5] *** 2.61 km (5:58 / km) +95m 5:03 / km
spiked:13/13c shoes: VJ Integrator, no spikes

2nd, 8s behind wadd.

Sprint - Splits

Wednesday Mar 30, 2005 #

Running 44:45 [2] 6.0 mi (7:28 / mi) +200m 6:46 / mi
ahr:155 shoes: Adidas Resp Tr X red

nice day

Tuesday Mar 29, 2005 #

Running warm up/down (road/trail) 38:20 [3] 4.6 mi (8:20 / mi)
ahr:157 shoes: Adidas Resp Tr X red

running to and from the lexington track, which is now free of snow. upper 40s and drizzling. I'd like to thank tylenol cold daytime for making today's workout possible.

Running intervals (track) 11:52 [5] 2.25 mi (5:16 / mi)
ahr:174 max:183 shoes: Adidas Resp Tr X red

3x1200m, 3:20 rest. felt pretty good, probably because I just had a day off, and because I've been taking it easy.
3:59
3:58
3:54

Running (track) 6:45 [2] 0.75 mi (9:00 / mi)
shoes: Adidas Resp Tr X red

jogging a lap after each 1200.

Sunday Mar 27, 2005 #

Running (trail/terrain) 42:30 [3] 5.0 mi (8:30 / mi)

running around mt pisgah in berlin. pretty nice runnability, although the countours are a bit boring.

got the catchingfeatures update, and played a few competitions. I officially suck.

Saturday Mar 26, 2005 #

Running warm up/down 13:00 [2] 1.2 mi (10:50 / mi)
rhr:45 slept:6.0 shoes: VJ Falcon Spikes

still feeling slightly crappy today, although it didn't noticeably bother me while running. also, I should sleep more.

Orienteering race (sprint-o) 15:36 [4] *** 3.1 km (5:02 / km) +42m 4:43 / km
ahr:177 spiked:10/11c shoes: VJ Falcon Spikes

WCOC sprint A. lost some time on #10 when I turned my brain off after a few easy legs. joe b was right there to snag the win. oops.

C • Distance 2

Orienteering race (sprint-o) 20:40 [4] *** 3.5 km (5:54 / km) +105m 5:08 / km
ahr:175 spiked:13/14c shoes: VJ Falcon Spikes

sprint b. a small mistake on #6. these were fun courses..worth the drive down, even if I did triple my missed-control-count for the year. (128/131) maybe I should practice "orienteering"

C • spiking controls 3

Running (trail) 21:37 [2] ** 3.2 km (6:45 / km) +60m 6:11 / km
ahr:153 shoes: VJ Falcon Spikes

running a trail loop with greg b after the sprints.

Course "A" - Splits

Course "B" - Splits

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