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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 1, 2005:

activity # timemileskm+mload
  Orienteering2 3:42:01 15.1(14:42) 24.3(9:08) 84037 /49c75%109.1
  Running5 2:18:39 18.82(7:22) 30.29(4:35) 17038.8
  Total5 6:00:40 33.92(10:38) 54.59(6:36) 101037 /49c75%147.9
averages - sleep:5

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MoTuWeThFrSaSu

Sunday May 1, 2005 #

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) +50m 8:39 / mi
shoes: VJ Integrator, no spikes

Orienteering race 1:19:26 [4] *** 10.5 km (7:34 / km) +440m 6:15 / km
spiked:15/17c shoes: VJ Integrator, no spikes

a decent run, although I was a bit hesitant on the downhills because of slipperyness and soreness. slipped and fell really hard once on the side-hill to 8. I'll be feeling that for a few days.

Note

after inching along 84E for almost an hour on the way home, we bailed on that and took 34 over to 15, which was much more pleasant. went by paugusset and osbornedale, but figured we'd had enough for the weekend. anyone sit all the way through 84?
C • 2

Blue - Splits

Saturday Apr 30, 2005 #

Event: West Point
 

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
slept:5.0 shoes: VJ Integrator, no spikes

Orienteering race 2:00:30 [3] *** 11.0 km (10:57 / km) +300m 9:38 / km
ahr:162 spiked:7/16c shoes: VJ Integrator, no spikes

I was among the many who lost more than 10 minutes on sketchy control 3, and that pretty much concluded the "race" segment of the course. fell really hard on the way down to 4. another interesting note was that it was so foggy in later parts of the course you couldn't see far at all, and that made it kindof like night-o.

Orienteering race (sprint) 22:05 [4] *** 2.8 km (7:53 / km) +100m 6:42 / km
ahr:170 spiked:15/16c shoes: VJ Integrator, no spikes

mostly clean, just wasn't feeling any speed.

blue - Splits

Sprint - Splits

Thursday Apr 28, 2005 #

Running (road) 31:49 [2] 4.1 mi (7:46 / mi) +120m 7:07 / mi
shoes: Adidas Resp Tr X red

easy run at lunch with mark and bob.

Tuesday Apr 26, 2005 #

Running warm up/down 16:00 [2] 2.25 mi (7:07 / mi)
shoes: NB 906

Running intervals (track) 23:23 [4] 6.4 km (3:39 / km)
shoes: NB 906

4x1600m, 1 min rest. windy. I'm realizing now that last week I was doing 3200s instead of 2mi intervals.
interval, end-hr, recovery-hr:
5:50,171,119
5:51,173,137
5:50,169,135
5:51,170,---

Running 2:18 [5] 0.8 km (2:52 / km)
shoes: NB 906

a set of controlled 200s, with a lot of help from the wind.
34.2, 35.6, 34.6, 33.5
C • Favorites 1

Monday Apr 25, 2005 #

Running (road) 45:09 [2] 6.0 mi (7:32 / mi)
shoes: Adidas Resp Tr X red

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