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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 16, 2010:

activity # timemileskm+mload
  Orienteering2 2:37:13 13.77(11:25) 22.16(7:06) 55632 /42c76%83.6
  Running5 1:28:40 9.44(9:23) 15.2(5:50) 18118.5
  Stretching6 1:04:00
  Total6 5:09:53 23.21 37.36 73732 /42c76%102.1
  [1-5]5 4:05:53
averages - sleep:6.7

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SuMoTuWeThFrSa

Saturday Oct 16, 2010 #

Event: US Two-day Classic O Championships
 
10 AM

Running warm up/down 11:52 intensity: (2:04 @1) + (6:07 @2) + (2:21 @3) + (1:20 @4) 0.8 mi (14:51 / mi) +53m 12:19 / mi
ahr:148 max:176 shoes: VJ Falcon spikes 2009

Orienteering race 1:23:35 intensity: (12 @1) + (1:21 @2) + (8:10 @3) + (1:13:52 @4) **** 11.16 km (7:29 / km) +306m 6:35 / km
ahr:170 max:178 spiked:18/23c (injured) shoes: VJ Falcon spikes 2009

Running warm up/down 6:10 intensity: (21 @1) + (5:49 @2) 0.62 mi (10:00 / mi) +10m 9:31 / mi
ahr:145 max:155 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]


Day 1 Blue - Splits

Wednesday Oct 13, 2010 #

5 PM

Running 15:59 [2] 1.8 mi (8:53 / mi) +32m 8:25 / mi
ahr:146 max:172 slept:8.5 shoes: Nimbus 11Y2

knee still somewhere between good and bad. the plan at this point is to rest and stretch until the weekend, then take advil.

Stretching 8:00 [0]

Tuesday Oct 12, 2010 #

12 PM

Running 36:05 [2] 4.05 mi (8:55 / mi) +52m 8:35 / mi
ahr:141 slept:7.0 shoes: Nimbus 11Y2

Stretching 17:00 [0]

Monday Oct 11, 2010 #

12 PM

Running 15:34 [2] 1.77 mi (8:47 / mi) +30m 8:21 / mi
ahr:140 max:168 slept:5.5 shoes: Nimbus 11Y2

Stretching 14:00 [0]

Sunday Oct 10, 2010 #

Event: QOC Hemlock Overlook
 
1 PM

Running warm up/down 3:00 [2] 0.41 mi (7:19 / mi) +4m 7:06 / mi
ahr:109 max:137 slept:5.75 shoes: VJ Falcon spikes 2009

Orienteering race 1:13:38 intensity: (46 @1) + (7:40 @2) + (24:56 @3) + (40:15 @4) + (1 @5) *** 11.0 km (6:42 / km) +250m 6:01 / km
ahr:165 max:181 spiked:14/19c shoes: VJ Falcon spikes 2009

terrible gps reception for some reason. felt relatively strong running but not great concentration-wise and made some stupid mistakes.

http://qocweb.org/routes/cgi-bin/reitti.pl?act=map...

got a bit distracted at 1 when a beginner family asked to see where they were on (almost off) their map. this lasted for a few controls but then I made a big parallel error on 7, and screwed up 8 lacking a good AP (probably because of 7). I must have run right past 16 which was slightly weird, though by that point I was half checked-out already.

right knee didn't bother me much when running but probably because of the hills it was pretty stiff afterward. I think it's a quad tightness thing. had originally planned to do some more after the course, but opted not to in the end. still it was nice weather and mostly nice woods.

Stretching 5:00 [0]

10 PM

Stretching 10:00 [0]
(injured)

on the foam roller. right knee stiff, trying to work it out.

Red - Splits

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