Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Mar 31, 2007:

	activity	#	time	miles		km		+m				load
	Orienteering	2	2:45:16	15.97	(10:21)	25.7	(6:26)	720	42 /	42c	100%	99.2
	Bike	1	1:29:18	21.0	(14.1/h)	33.8	(22.7/h)					35.7
	Stretching	6	1:15:00
	Elliptical	2	50:00									10.0
	Running	2	38:11	4.4	(8:41)	7.08	(5:24)					7.6
	Total	6	6:57:45	41.37		66.58		720	42 /	42c	100%	152.5
	[1-5]	6	5:42:45
averages - sleep:5.6

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Saturday Mar 31, 2007 #

Running warm up/down 4:00 [2] 0.4 mi (10:00 / mi)
shoes: VJ Integrator, no spikes

Orienteering race 1:33:26 [4] 14.9 km (6:16 / km) +450m 5:27 / km
ahr:171 spiked:26/26c shoes: VJ Integrator, no spikes

blue at fair hill. felt ok, but dead tired at the end. I think if I was more in shape I would enjoy running through the open parts, but as it was it seemed to drag on. no mistakes, but some hesitation on route choices. feet and back felt surprisingly fine afterwards.

Stretching 10:00 [0]

Day 1: Blue - Splits

Friday Mar 30, 2007 #

Event: DVOA A-Meet (Interscholastics)

Elliptical 20:00 [2]

Stretching 16:00 [0]

Stretching 15:00 [0]

some evening stretching too

Wednesday Mar 28, 2007 #

Bike 45:18 [3] 10.5 mi (13.9 mph)
ahr:154 slept:3.75

morning ride to work.

C • Tell me good news 2

Stretching 3:00 [0]

Bike 44:00 [3] 10.5 mi (14.3 mph)
ahr:153

ride home

Stretching 7:00 [0]

Tuesday Mar 27, 2007 #

Running 34:11 [2] 4.0 mi (8:33 / mi)
ahr:157 slept:7.5 shoes: Asics Gel Nimbus VII #2

Stretching 10:00 [0]

Monday Mar 26, 2007 #

Elliptical 30:00 [2]
ahr:138 shoes: Asics Gel Nimbus VII #2

Stretching 10:00 [0]

Sunday Mar 25, 2007 #

Event: QOC: Little Bennett

Orienteering race 1:11:50 [4] *** 10.8 km (6:39 / km) +270m 5:55 / km
ahr:172 spiked:16/16c shoes: VJ Integrator, no spikes

blue (9.5k) at little bennett. definitely not feeling in shape these days, but I just kept up a steady not-so-hard effort. mostly nice open forest or trail running, no mistakes really. lower back felt a bit tight.

killed my car battery by leaving the key turned to "on" while stretching and getting changed (I had opened the roof). thanks to Tim G for a jump!

Stretching 4:00 [0]

not sure why I didn't stretch longer. I guess I wasn't thinking about it.

Blue - Splits

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