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Training Log Archive: ken

In the 7 days ending Jan 21, 2014:

	activity	#	time	miles		km		+m				load
	Orienteering	2	3:03:33	17.1	(10:44)	27.52	(6:40)	926	39 /	40c	97%	77.5
	Running	4	2:13:40	14.26	(9:23)	22.94	(5:50)	157				36.3
	Bike	2	1:16:08									7.6
	Stretching	7	1:00:00
	Strength	1	12:00									1.2
	Total	7	7:45:21	31.36		50.47		1082	39 /	40c	97%	122.6
	[1-5]	6	6:45:21
averages - sleep:7.3

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Tuesday Jan 21, 2014 #

9 PM

Running 39:42 4.09 mi (9:42 / mi) +92m 9:04 / mi
shoes: Inov-8 oroc 340

Stretching 7:00 [0]

Monday Jan 20, 2014 #

Note

photos from sunday. maybe a bit too much fun was had with the ultrawide.

easier to do the rgmapvideos once there is rg, will wait for that.

C • Photos 3

8 PM

Bike 1:06:08 [1]
ahr:112 max:127 slept:7.0

Stretching 12:00 [0]

Sunday Jan 19, 2014 #

8 AM

Orienteering warm up/down 19:27 [2] ** 1.54 mi (12:38 / mi) +43m 11:37 / mi
ahr:149 slept:7.0 shoes: Inov-8 oroc 340

Through the warmup forest area again, and then down the trail to the start.

C • Warmup forest 1

Orienteering race 1:04:08 9.95 km (6:27 / km) +439m 5:17 / km
ahr:166 max:177 spiked:16/17c shoes: Inov-8 oroc 340

GNC blue day 2, across the other side of the creek. Plenty of nice woods there also, though a bit steeper with some bigger areas of slash. Spent the first half of the course feeling like maybe I wasn't going hard enough, and the rest feeling tired from the climbs. Pretty solid navigation, maybe my only moment of confusion was finding another control just before 4. Given my tiredness, there may have been some better routes I could have taken on a few of the legs. to 11, left might have been better. to 12, going slightly right would have made the climb much more gradual, but I didn't see that option at the time. considered left to 14, but I think straight was probably good. Looking forward to seeing the splits.

Wore headcam again. rgmapvideo

Orienteering warm up/down 25:55 *** 3.72 km (6:58 / km) +94m 6:11 / km
ahr:146 max:156 spiked:6/6c shoes: Inov-8 oroc 340

Back out through some of yesterday's control locations; 1-2-7-6-14-4. Might have done a little more but wanted to get back in time to return to the hotel for a shower before already-late checkout.

Stretching 7:00 [0]

Blue Day 2 - Splits

Saturday Jan 18, 2014 #

Event: Georgia Navigator Cup and Extreme-O :: Sweetwater Creek State Park

11 AM

Orienteering warm up/down 16:04 ** 1.29 mi (12:27 / mi) +53m 11:03 / mi
shoes: Inov-8 oroc 340

Jogging around the locator map section cut out from my packet. Didn't know what the scale was, but it was still nice to have, helped get onto O mode.

Orienteering race 57:59 *** 9.31 km (6:14 / km) +296m 5:23 / km
ahr:168 max:178 spiked:17/17c shoes: Inov-8 oroc 340

GNC blue. A good run, and enjoyed the course. Still sub freezing on the warmup, but didn't feel cold after I took off my jacket at the start, so made the crucial decision to remove my long-sleeve underlayer just a minute before call up. Gloves were good though.

Wore head cam, rgmapvideo. Felt like I was moving well, and I was mostly happy with my routes.

C • Dominant 2

Running warm up/down 14:34 1.27 mi (11:30 / mi) +37m 10:32 / mi
ahr:136 max:149 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

10 PM

Stretching 10:00 [0]

Blue Day 1 - Splits

Thursday Jan 16, 2014 #

1 PM

Strength 12:00 [1]

Running 17:24 [2] 1.9 mi (9:09 / mi) +28m 8:46 / mi
shoes: Nimbus 15

Bike 10:00 [1]

Stretching 8:00 [0]

Wednesday Jan 15, 2014 #

11 AM

Running intervals (treadmill) 1:02:00 7.0 mi (8:51 / mi)
ahr:142 max:174 slept:8.0 shoes: Nimbus 15

4x 0.75mi 10.6-10.9mph. 1% incline. speed+hr graph is rather nice-looking.

Stretching 11:00 [0]

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