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Training Log Archive: ken

In the 7 days ending May 2, 2009:

activity # timemileskm+mload
  Orienteering3 2:35:47 14.21(10:58) 22.87(6:49) 73344 /49c89%82.8
  Running4 1:21:30 8.28(9:51) 13.33(6:07) 23521.8
  Stretching2 25:00
  Total4 4:22:17 22.49 36.2 96744 /49c89%104.6
  [1-5]4 3:57:17
averages - sleep:7.3

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SuMoTuWeThFrSa

Saturday May 2, 2009 #

Running warm up/down 22:51 intensity: (2:06 @1) + (4:04 @2) + (5:16 @3) + (9:20 @4) + (2:05 @5) 2.02 mi (11:19 / mi) +160m 9:05 / mi
ahr:159 slept:8.0 shoes: VJ Falcon spikes 2009

Orienteering race 45:07 intensity: (12 @1) + (1:52 @2) + (7:06 @3) + (35:57 @4) 6.68 km (6:45 / km) +295m 5:32 / km
ahr:169 max:176 spiked:18/20c shoes: VJ Falcon spikes 2009

Good run. minor detour on 7 and bad route choice on 14, but generally did well finding the controls. never felt like I was really running fast though, probably because it was so wet.

Running warm up/down 1:45 intensity: (1:12 @1) + (33 @2) 0.13 mi (13:29 / mi) +1m 13:10 / mi
ahr:127 max:142 shoes: VJ Falcon spikes 2009


Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet
 

Running warm up/down 8:35 [2] 0.93 mi (9:14 / mi) +13m 8:50 / mi
ahr:179 max:207 (sick) shoes: VJ Falcon spikes 2009

Orienteering race 15:22 intensity: (21 @1) + (30 @2) + (1:36 @3) + (10:20 @4) + (2:35 @5) 3.53 km (4:21 / km) +23m 4:13 / km
ahr:171 max:183 shoes: VJ Falcon spikes 2009

Running warm up/down 8:21 intensity: (1:43 @1) + (6:38 @2) 0.76 mi (10:59 / mi) +7m 10:42 / mi
ahr:140 max:149 shoes: VJ Falcon spikes 2009


Sprint 3 - Splits

Thursday Apr 30, 2009 #

Note
(sick)

caught alex's cold...perfect timing.

Tuesday Apr 28, 2009 #

Running 35:33 intensity: (1:47 @1) + (33:30 @2) + (16 @3) 4.04 mi (8:48 / mi) +37m 8:33 / mi
ahr:145 max:157 slept:7.0 shoes: Nimbus 10

Stretching 15:00 [0]

Sunday Apr 26, 2009 #

Running warm up/down 4:25 intensity: (2:00 @1) + (2:25 @2) 0.4 mi (11:02 / mi) +17m 9:44 / mi
ahr:131 max:151 slept:7.0 shoes: VJ Falcon spikes 2009

Mostly keeping samantha entertained rather than warming up. I also expected to start slow enough and be tired enough by the end that warmup would not be a big factor.

Orienteering race 1:35:18 intensity: (43 @1) + (4:03 @2) + (34:19 @3) + (55:40 @4) + (33 @5) 12.65 km (7:32 / km) +415m 6:28 / km
ahr:166 max:182 spiked:26/29c shoes: VJ Falcon spikes 2009

started out when it was still somewhat cool, but things warmed up pretty quickly. thick forest, spent a lot of time on trails, but did force myself to go straight when it seemed like it would be faster. big-toe blisters from yesterday started bothering me a lot about halfway through. a few mistakes, most notably taking the wrong trail for a while going to 9. pretty drained and not really pushing it by the end.

I recognized a few trail junctions from back in the day, but mostly the terrain felt new. no complaints about the mapping or the course, it seemed a good use of the terrain, which is not the sort of area I expect to have a lot of fun on a hot day. I did enjoy the view on the way to 21.

Stretching 10:00 [0]

Note

Glad to have survived the weekend without breaking anything important. I was worried about how my left big toe would do after problems in QOC and not feeling great last week. that and my arches weren't really bothering me though I did take advil both days. blisters from loose shoes were the main thing, and since they didn't peel open they should be fine for next week.

Having Samantha along was fun, but definitely a distraction. obviously that will be easier when she is more self-sufficient. She did well with the traveling, and in particular enjoyed the blue airplanes, the white tunnel (jetway), the red rental car, the pink flower car-seat, orange juice, pink lemonade, cheeze crackers, the swimming pool, the hotel bed and of course granddad's minivan.

Sunday Blue (raw) - Splits

Sunday Blue - Splits

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