Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 14, 2012:

	activity	#	time	miles		km		+m				load
	Running	7	4:55:07	34.01	(8:41)	54.73	(5:24)	410				74.4
	Orienteering	1	1:12:56	6.56	(11:07)	10.56	(6:54)	282	14 /	18c	77%	36.6
	Stretching	7	1:01:00
	Strength	2	15:43									1.6
	Total	7	7:24:46	40.57		65.3		692	14 /	18c	77%	112.6
	[1-5]	7	6:23:46
averages - sleep:6.9

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Sunday Oct 14, 2012 #

Event: QOC Swanson Rd

10 AM

Running warm up/down 8:38 0.97 mi (8:55 / mi) +14m 8:32 / mi
ahr:161 shoes: Inov-8 oroc 340

Orienteering race 1:12:56 *** 10.56 km (6:54 / km) +282m 6:05 / km
ahr:165 max:176 spiked:14/18c shoes: Inov-8 oroc 340

I had planned to take this hard, but had problems on a few of the controls. couldn't see 3 (Jon caught up here), couldn't see 5, 7 was misplaced, though I didn't realize it at the time. Never found 11, the hillside contours were weird around there, and the gps shows I was also looking around off the edge of the map rather than the right area. I might have looked longer, except I had found a streamer where I thought it should be, so I went on. Eddie was killing it (8 minutes ahead of me) up until 14 when he hurt his ankle. hope that recovers enough for him to run this weekend.

Running 28:37 ** 3.09 mi (9:16 / mi) +77m 8:36 / mi
ahr:147 max:161 shoes: Inov-8 oroc 340

extended cooldown. had thought about going out on brown course, but had enough fun on red, so I just did a trail loop.

Stretching 5:00 [0]

Red - Splits

Saturday Oct 13, 2012 #

3 PM

Running 31:42 [1] 2.59 mi (12:14 / mi) +6m 12:09 / mi
ahr:111 slept:6.7 shoes: Nimbus 13 blue

Bike-path running with little people for the first time in a while. Some whining was involved.

Stretching 10:00 [0]

Friday Oct 12, 2012 #

12 PM

Strength 7:47 [1]
ahr:100 max:124

Running (trail) 1:01:27 7.78 mi (7:54 / mi) +154m 7:26 / mi
ahr:157 shoes: Nimbus 13 blue

nice day. moving quickly, felt good.

Stretching 7:00 [0]

Thursday Oct 11, 2012 #

5 PM

Running 35:38 4.33 mi (8:14 / mi) +44m 7:59 / mi
ahr:151 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Wednesday Oct 10, 2012 #

11 AM

Strength (core) 7:56 [1]
ahr:92 max:105

Running intervals 58:02 7.09 mi (8:11 / mi)
ahr:148 max:175 shoes: Nimbus 13 blue

4x1200m, and 4x110m strides. Felt quick, nice weather.

Stretching 9:00 [0]

Tuesday Oct 9, 2012 #

9 PM

Running 34:53 3.88 mi (8:59 / mi) +72m 8:30 / mi
ahr:140 slept:7.0 shoes: Nimbus 13 blue

We put our dog Bailey to sleep earlier this evening. He was old and had been suffering from kidney disease for many months. Still, it was sucktastic.

Stretching 5:00 [0]

Monday Oct 8, 2012 #

1 PM

Running 36:10 4.28 mi (8:27 / mi) +43m 8:12 / mi
ahr:144 slept:7.0 shoes: Nimbus 13 blue

Stretching 15:00 [0]

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