Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 7, 2006:

	activity	#	time	miles		km		+m				load
	Orienteering	3	2:35:52	17.21	(9:03)	27.7	(5:38)	425	64 /	68c	94%	93.5
	Running	5	1:31:45	10.53	(8:43)	16.95	(5:25)					18.4
	Strength	3	29:00									2.9
	Stretching	4	25:00									2.5
	Total	6	5:01:37	27.74		44.65		425	64 /	68c	94%	117.3
averages - sleep:7.5

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Saturday Oct 7, 2006 #

Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
slept:9.0 shoes: VJ Integrator, no spikes

Orienteering race 35:35 [4] **** 5.0 km (7:07 / km)
spiked:15/17c shoes: VJ Integrator, no spikes

NAOC middle, distance by GPS. tough terrain, kicked my butt. a couple minutes of mistakes.

Stretching 8:00 [1]

Middle Course 8 - Splits

Friday Oct 6, 2006 #

Event: 2006 North American Championships (Golden Leaf Orienteering Fest)

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 5:00 [1]

Orienteering race 16:20 [4] *** 3.2 km (5:06 / km) +15m 4:59 / km
spiked:18/18c shoes: Asics Gel Nimbus VII #2

a clean race at the NAOC sprint. my back wasn't exactly hurting during the race, but it kept me from running faster. that, and my lack of [speed]training. a fun course though. back hurting a bit afterwards and on saturday. this seems like exactly the type of course that the in-shape-kw could dominate.

Sprint 4 - Splits

Thursday Oct 5, 2006 #

Strength (pt) 7:00 [1]

Wednesday Oct 4, 2006 #

Strength (pt) 6:00 [1]

Running (grass) 40:00 [2] 4.9 mi (8:10 / mi)
shoes: Asics Gel Nimbus VII #2

no watch, so totally guessing on the time.

Stretching 5:00 [1]

Tuesday Oct 3, 2006 #

Strength (pt) 8:00 [1]

Running (treadmill) 20:00 [2] 2.28 mi (8:46 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 7:00 [1]

Strength (pt) 8:00 [1]

Sunday Oct 1, 2006 #

Event: Susquehanna Stumble IX

Running warm up/down 6:45 [2] 0.75 mi (9:00 / mi)
slept:6.0 shoes: VJ Integrator, no spikes

warming up for the stumble

C • Nice run today. You made Clem ... 1

Orienteering race 1:43:57 [4] *** 19.5 km (5:20 / km) +410m 4:49 / km
spiked:31/33c shoes: VJ Integrator, no spikes

the stumble (distance by gps). expected to be behind the top dudes, but somehow I edged out clem for the win. back felt ok, but I guess we are only doing 8:43/mi. my first time at fair hill, a pretty cool area.

C • and that's only half the map 1

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: VJ Integrator, no spikes

cooldown

Long - Splits

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