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Training Log Archive: ken

In the 1 days ending May 12, 2013:

activity # timemileskm+mload
  Orienteering1 1:52:12 9.07(12:23) 14.59(7:41) 57518 /22c81%40.0
  Running1 8:59 0.71(12:44) 1.14(7:54) 734.0
  Stretching1 5:00
  Total1 2:06:11 9.77 15.72 64818 /22c81%44.0
  [1-5]1 2:01:11

» now

Sunday May 12, 2013 #

10 AM

Running warm up/down 8:59 intensity: (9 @1) + (1:32 @2) + (2:24 @3) + (4:54 @4) 0.71 mi (12:44 / mi) +73m 9:38 / mi
ahr:163 max:177 shoes: Nimbus 12 white

Stretching 5:00 [0]

Orienteering race 1:52:12 intensity: (3:54 @1) + (36:07 @2) + (39:04 @3) + (30:45 @4) + (2:22 @5) **** 14.59 km (7:41 / km) +575m 6:25 / km
ahr:158 max:175 spiked:18/22c shoes: Nimbus 12 white

Team trials long. I wasn't sure whether I was going to start this, due to my foot. But it wasn't feeling any worse (with Aleve) sunday morning, so I figured I would go ahead anyway. Had a clue it would be tough given the short-ish length and expected winning time. Not moving very quickly, mostly just plodding along, though again not many mistakes. Being slow definitely helps with that. The biggest problem was coming down the hill to 8, not really having a plan. dropped off to the right a bit, then had to angle back left without much to collect myself. Was going to continue down to the trail but things started to match up again on the way there. 2-3mins. Tweaked my achilles somewhere around there also, though not so badly. Caught up to Wil Smith on the road into the last loop, and we were together for the rest. Heel definitely more sore by the end, and also developing some blisters under the other foot. Tired but not dead by the end, I guess the slow pace and my cross training volume helped out there. decent TT points, higher than expected.

Just missed the last named-alternate spot, I am ok with that. I would not have wanted to sneak onto the team with slow clean runs, uncertain injury status, and little chance of more speed in time for WOC...I would have declined rather than take a spot from someone faster. I am going anyway though, I have tickets already. Given my current recovery trajectory, I should be able to have some nice runs in the public races, perhaps even while wearing o-shoes.

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