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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Sep 28, 2008:

activity # timemileskm+mload
  Running5 2:23:12 16.8(8:31) 27.04(5:18)38.7
  Orienteering2 1:18:16 8.69(9:00) 13.99(5:36)48.0
  Stretching5 50:00
  Total5 4:31:28 25.49 41.0386.7
  [1-5]5 3:41:28

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MoTuWeThFrSaSu

Saturday Sep 27, 2008 #

Running warm up/down 12:19 intensity: (3:04 @1) + (9:15 @2) 1.25 mi (9:51 / mi)
ahr:134 max:148 (sick) shoes: VJ Falcon spikes 2007

Stretching 10:00 [0]

Orienteering race 45:35 intensity: (27 @1) + (39 @2) + (1:34 @3) + (42:55 @4) **** 4.37 mi (10:26 / mi)
ahr:171 max:179 shoes: VJ Falcon spikes 2007

Running warm up/down 8:19 intensity: (21 @1) + (7:58 @2) 0.9 mi (9:15 / mi)
ahr:144 max:153 shoes: VJ Falcon spikes 2007


Blue - Splits

Friday Sep 26, 2008 #

Event: North American Championships
 

Running warm up/down 14:58 [2] 1.46 mi (10:15 / mi)
(sick) shoes: VJ Falcon spikes 2007

Stretching 5:00 [0]

Orienteering race 12:23 [4] ** 1.76 mi (7:03 / mi)
shoes: VJ Falcon spikes 2007

Running warm up/down 3:18 [1] 0.25 mi (13:13 / mi)
shoes: VJ Falcon spikes 2007

Orienteering race 20:18 intensity: (22 @1) + (14 @2) + (2:34 @3) + (9:45 @4) + (7:23 @5) ** 2.56 mi (7:55 / mi)
ahr:174 max:187 shoes: VJ Falcon spikes 2007

Stretching 5:00 [0]


Sprint Red/Blue Preliminary - Splits

Sprint Red/Blue Final - Splits

Thursday Sep 25, 2008 #

Note
(sick)

feeling a little off today. hopefully not getting sick (again).

Wednesday Sep 24, 2008 #

Running 15:35 intensity: (2:22 @1) + (13:04 @2) + (9 @3) 1.79 mi (8:44 / mi)
ahr:142 max:162 shoes: Nike Air Max 360 II

Stretching 10:00 [0]

Tuesday Sep 23, 2008 #

Running warm up/down 15:29 intensity: (1:24 @1) + (10:53 @2) + (3:12 @3) 1.84 mi (8:25 / mi)
ahr:155 shoes: nike free

Running intervals 14:45 intensity: (25 @1) + (39 @2) + (1:03 @3) + (12:30 @4) + (8 @5) 2.29 mi (6:27 / mi)
ahr:170 max:182 shoes: nike free

some grass loop intervals. not too hard, but a good effort. 2x (1.03mi + 0.12mi jog). 6:05 and 6:01 pace. stretched the hip flexors quite a bit, and my back seemed ok. a good sign. arches felt ok too, though not perfect.

Running warm up/down 13:04 intensity: (24 @1) + (2:44 @2) + (7:33 @3) + (2:23 @4) 1.57 mi (8:19 / mi)
ahr:158 max:174 shoes: nike free

Stretching 13:00 [0]

Monday Sep 22, 2008 #

Running 45:25 intensity: (27 @1) + (30:56 @2) + (14:02 @3) 5.46 mi (8:19 / mi)
ahr:156 shoes: Nike Air Max 360 II

Stretching 7:00 [0]

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