Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Dec 4, 2011:

	activity	#	time	miles		km		+m				load
	Running	4	1:39:58	12.04	(8:18)	19.37	(5:10)	55				33.0
	Orienteering	1	59:26	6.51	(9:08)	10.48	(5:40)	75	17 /	19c	89%	32.6
	Strength	2	52:34									5.5
	Stretching	5	50:00
	Elliptical	2	30:01									3.7
	Total	5	4:51:59	18.55		29.85		130	17 /	19c	89%	74.8
	[1-5]	5	4:01:49
averages - sleep:6.8

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Sunday Dec 4, 2011 #

Event: QOC Manassas

10 AM

Running warm up/down 8:58 1.01 mi (8:53 / mi) +5m 8:45 / mi
ahr:168 max:203 slept:7.0 shoes: Inov-8 oroc 280

Orienteering race 59:26 *** 10.48 km (5:40 / km) +75m 5:29 / km
ahr:168 max:180 spiked:17/19c shoes: Inov-8 oroc 280

A pretty good run. Had some trouble in the tall grass at 1 and in some junk before 5. otherwise I felt like I was moving fast, though obviously not as fast as Jon. Ankle felt mostly ok, a little sore afterwards. from the track, it looks like the map is messed up around 9 or maybe the control was in the wrong spot...didn't notice when I was running though.

playing with rgmapvideo: http://youtu.be/4Ccw_BywKRo

C • Video Coverage 5

Stretching 8:00 [0]

Running warm up/down 3:18 [1] 0.32 mi (10:19 / mi) +1m 10:13 / mi
shoes: Inov-8 oroc 280

Red - Splits

Friday Dec 2, 2011 #

11 AM

Running 36:23 [2] 4.17 mi (8:44 / mi) +22m 8:35 / mi
ahr:154 slept:8.0 shoes: Nimbus 12 green

Stretching 10:00 [0]

Thursday Dec 1, 2011 #

1 PM

Strength 28:07 [1]
ahr:102 max:153 slept:6.5

Elliptical 20:00
ahr:131 max:138

Stretching 10:00 [0]

Wednesday Nov 30, 2011 #

Note
slept:5.5

Tuesday Nov 29, 2011 #

12 PM

Running tempo (treadmill) 35:00 4.68 mi (7:29 / mi)
ahr:164 slept:7.0 shoes: Nimbus 12 green

Stretching 12:00 [0]

Monday Nov 28, 2011 #

12 PM

Strength 24:27
ahr:109 max:151 slept:7.0

Elliptical 10:01 [1]
ahr:126 max:133 shoes: Nimbus 12 green

Running 16:19 1.86 mi (8:47 / mi) +27m 8:24 / mi
ahr:154 shoes: Nimbus 12 green

Stretching 10:00 [0]

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