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Training Log Archive: ken

In the 1 days ending Oct 19, 2012:

activity # timemileskm+mload
  Orienteering1 37:29 3.45(10:52) 5.55(6:45) 13917 /20c85%23.0
  Running1 25:08 1.92(13:05) 3.09(8:08) 1024.8
  Stretching1 8:00
  Total1 1:10:37 5.37 8.64 24117 /20c85%27.8
  [1-5]1 1:02:37
averages - sleep:6

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Fr

Friday Oct 19, 2012 #

12 PM

Running warm up/down 14:59 intensity: (1:20 @1) + (13:39 @2) ** 1.09 mi (13:45 / mi) +78m 11:15 / mi
ahr:147 max:172 slept:6.0 shoes: Inov-8 oroc 340

with warmup map. I think that helped.

Orienteering race 37:29 intensity: (13 @1) + (16 @2) + (1:15 @3) + (32:45 @4) + (3:00 @5) **** 5.55 km (6:45 / km) +139m 6:00 / km
ahr:173 max:178 spiked:17/20c shoes: Inov-8 oroc 340

NAOC middle. Going in to this, I knew that I was in decent physical shape and well-rested, but definitely not in top technical shape. So, the plan was to focus on navigation and let the running take care of itself. Crazy downpour right out of the start, got a bit scared by the first leg, but made through the first few controls with just some little hesitations. Will C caught up and went past around #6, though I didn't realize he had started earlier. He was moving fast but not very accurately. I got back ahead for 8-10 before he powered away on the next few longer uphill legs. I wandered a little going into 13, and then missed 14, both sides of the spectator leg. after that I was smooth again for the last loop, but still being somewhat careful. felt good on the last uphill parts. I guess it was a good race, and certainly the 2nd place result was way better than expected...obviously due in part to others' misfortune out there. Still, I'll take it. the girlies liked the flowers.

routegadget

Running warm up/down 10:09 intensity: (35 @1) + (9:34 @2) 0.83 mi (12:14 / mi) +24m 11:13 / mi
ahr:143 max:154 shoes: Inov-8 oroc 340

cooldown with boris and mikkel.

Stretching 8:00 [0]

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