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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 13, 2012:

activity # timemileskm+mload
  Running5 2:47:07 19.28(8:40) 31.02(5:23) 19941.2
  Stretching5 44:00
  Orienteering1 18:58 2.73(6:56) 4.4(4:19) 10518 /20c90%12.8
  Total5 3:50:05 22.01 35.42 30418 /20c90%54.0
  [1-5]5 3:01:24
averages - sleep:7.8

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SaSuMoTuWeThFr

Friday Apr 13, 2012 #

Event: US Individual Championships (Sprint/Middle/Long/Trail)
 
Event: US Team Trials for WOC 2012
 
12 PM

Running 13:30 intensity: (4:38 @0) + (2:16 @1) + (5:31 @2) + (1:05 @3) 1.3 mi (10:23 / mi)
ahr:144 max:162 slept:7.0 shoes: Nimbus 12 green

Orienteering race (sprint) 18:58 intensity: (1:53 @3) + (12:05 @4) + (5:00 @5) *** 4.4 km (4:19 / km) +105m 3:51 / km
ahr:173 max:181 spiked:18/20c shoes: Nimbus 12 green

stupid mistake right out of the start, had the map turned the wrong way, should have figured that out sooner. mostly went ok after that. even though the course wasn't very tricky, I did not feel especially confident or smooth, definitely lack of recent sprint training. At least I seem to have avoided all the olive green. would be fun to re-run.

Running 8:33 intensity: (3 @0) + (4:35 @1) + (3:55 @2) 0.7 mi (12:13 / mi)
ahr:133 max:142 shoes: Nimbus 12 green

Stretching 7:00 [0]


Sprint - Red/Blue - Splits

Wednesday Apr 11, 2012 #

9 PM

Running 20:44 [2] 2.25 mi (9:13 / mi) +34m 8:48 / mi
ahr:160 slept:8.0 shoes: Nimbus 13

long sleeve shirt, not warm enough. some strides at the end. new shoes!

Stretching 10:00 [0]

Monday Apr 9, 2012 #

2 PM

Running intervals (track) 50:38 intensity: (12:00 @1) + (15:20 @2) + (18:15 @4) + (5:03 @5) 6.51 mi (7:47 / mi)
ahr:161 max:170 slept:8.0 shoes: Nimbus 12 green

3x1600m T, 4x400m R. nice track, nice day, felt good, except for allergies. gusty wind made it a little hard to pace.

Stretching 7:00 [0]

Sunday Apr 8, 2012 #

9 PM

Running 27:17 intensity: (7:00 @1) + (20:17 @2) 2.92 mi (9:20 / mi) +48m 8:53 / mi
ahr:141 shoes: Nimbus 12 green

Stretching 10:00 [0]

Including some foam roller

Saturday Apr 7, 2012 #

7 PM

Running 46:25 [2] 5.59 mi (8:18 / mi) +117m 7:47 / mi
ahr:159 slept:8.0 shoes: Nimbus 12 green

Stretching 10:00 [0]

was thinking about new shoes (just hit 500mi), but somehow ended up starting a Gu subscription from amazon instead. they need maple syrup flavor.
C • On the other hand... 3

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