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Training Log Archive: ken

In the 30 days ending Jun 30, 2003:

	activity	#	time	miles		km		+m				load
	Orienteering	8	8:52:40	35.65	(14:56)	57.38	(9:17)	1300	45 /	76c	59%	202.2
	Bike	8	6:17:00									113.8
	Running	12	4:06:00	26.83	(9:10)	43.17	(5:42)	100				77.2
	Strength	2	1:15:00									13.5
	Total	23	20:30:40	62.48		100.55		1400	45 /	76c	59%	406.7
averages - sleep:5

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Monday Jun 30, 2003 #

Bike (bike commute) 42:00 [3]

I didn't take the exact time, but it was something like that.

Bike (bike commute) 35:00 [2]

Sunday Jun 29, 2003 #

Running (warmup) 12:00 [2] 1.33 mi (9:01 / mi)
shoes: Asics Gel Cumulus III

Orienteering race (race) 47:40 [4] *** 5.2 km (9:10 / km) +100m 8:22 / km
spiked:16/18c shoes: VJ Falcon Spikes

relay champs. almost a solid run except for 5 mins blown on the radio control. I made the initial mistake of thinking the control was at a slightly lower elevation than the previous (when actually it was slightly higher) going lower took me through un-fieldchecked terrain (yeah...DEM contours again), which made relocation more difficult than it should have been. unfortunately we were about 5 minutes behind at the end. I guess I should be glad I didn't lose as much time as others at the infamously mislocated 1-ft boulder control.

Saturday Jun 28, 2003 #

Running (warmup) 5:00 [2] 0.56 mi (8:56 / mi)
slept:5.0 shoes: Asics Gel Cumulus III

Orienteering race (race) 58:00 [4] *** 7.2 km (8:03 / km) +200m 7:04 / km
spiked:10/16c shoes: VJ Falcon Spikes

red course. just warming up for tomorrow. the area was nice to run through, but the map wasn't especially good. they used USGS DEM data to generate 5m contours, thereby creating a base map less accurate than USGS topos (if you can imagine that)

Friday Jun 27, 2003 #

Bike 42:00 [3]

up the bike path to arlington center, back to alewife, around fresh pond, then home.

Thursday Jun 26, 2003 #

Bike 10:00 [3]

at the gym. too hot outside...

Running (treadmill) 20:00 [3] 2.43 mi (8:14 / mi)
shoes: Asics Gel Cumulus III

first 15 slow, last 5 faster (7:03/mi). I tried to keep my knees higher, since thats probably closer to how I run in the forest, when my back doesn't hurt as much as on roads.

Monday Jun 23, 2003 #

Bike (bike commute) 43:00 [3]

davis sq -> hayden ave, lexington. 8.9 miles, gradually uphill.

Bike (bike commute) 35:00 [3]

downhill on the way home. quite a bit faster despite lots of people-traffic on the bike path.

Sunday Jun 22, 2003 #

Orienteering 2:10:00 [2] *** 10.0 km (13:00 / km) +200m 11:49 / km
20c shoes: VJ Falcon Spikes

checking a-meet courses at baldwin hill with william. it was actually a bit longer, but we also spent some time standing around discussing. raining off and on, so it was very wet.

Saturday Jun 21, 2003 #

Running (trail) 36:00 [3] 4.0 mi (9:00 / mi)
shoes: Asics Gel Cumulus III

at pine hill. it takes less than 10 minutes to drive there from my new apartment.

Friday Jun 20, 2003 #

Running (terrain/trail) 29:00 [3] 4.0 km (7:15 / km)
shoes: Asics Gel Cumulus III

running around at stonehurst.

Thursday Jun 19, 2003 #

Bike 55:00 [2]

30 mins up the minuteman trail, and 25 minutes back (it's slightly downhill)

Wednesday Jun 18, 2003 #

Running 30:00 [2] 3.33 mi (9:01 / mi)
shoes: Asics Gel Cumulus III

running after dark along the minuteman trail up to somewhere in arlington and back with bailey. I'm really sore from moving yesterday.

Tuesday Jun 17, 2003 #

Strength 1:00:00 [2]

lifting/carrying a lot of stuff while moving. it actually took more like 6 hours.

Monday Jun 16, 2003 #

Note

I found my HRM in the bottom of my closet while packing (moving apartments) today. sweet! unfortunately the battery is dead.

Saturday Jun 14, 2003 #

Running (warmup) 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Gel Cumulus III

well, I guess it was still saturday in boston...

Orienteering race (race) 1:49:00 [3] *** 13.5 km (8:04 / km) +400m 7:02 / km
shoes: VJ Falcon Spikes

jukola leg 3 (long night). not a bad run, but I had some mistakes. not much of a train by that point, I was alone on some legs. more comments later

Friday Jun 13, 2003 #

Orienteering (night) 30:00 [2] *** 3.0 mi (10:00 / mi)
shoes: VJ Falcon Spikes

a short run in the jukola training area

Wednesday Jun 11, 2003 #

Running 30:00 [2] 3.53 mi (8:30 / mi)
shoes: Asics Gel Cumulus III

around the neighborhood

Monday Jun 9, 2003 #

Running 23:00 [3] 2.63 mi (8:45 / mi) +100m 7:49 / mi
shoes: Asics Gel Cumulus III

on the trails at prospect hill

Sunday Jun 8, 2003 #

Running (warmup) 7:00 [2] 1.0 km (7:00 / km)
shoes: Asics Gel Cumulus III

Orienteering 58:00 [3] *** 6.5 km (8:55 / km) +150m 8:00 / km
spiked:11/12c shoes: VJ Falcon Spikes

neoc event at townsend. I've subtracted out (approximately) the map copy time. better use of the area than previous events, but I'm still waiting to run through the northern part. no problems finding the controls, but sometimes I got delayed in the green.

Saturday Jun 7, 2003 #

Bike 20:00 [3]

warmup on the trails at blue hills

Orienteering 43:00 [3] *** 5.5 km (7:49 / km) +150m 6:53 / km
spiked:8/10c shoes: VJ Falcon Spikes

running around visiting some old score-o controls. the forest was more runnable than I expected...white was still white.

see, I haven't given up on running training, I was just having fun with the bike. but seriously, my main goal is to use it to increase the amount of aerobic training time per week, and also help with leg strength for hill climbing. I might just save some money on gas too...

Friday Jun 6, 2003 #

Bike 50:00 [2]

on trails this time, riding around the abandoned mental hospital. need to work on balance I think. 5 inches of travel in the front suspension makes it slightly easier to go head over heels. only did that once though; into a nice soft piece of muddy grass.

Thursday Jun 5, 2003 #

Bike 45:00 [2]

I finally picked up the shoes that were supposed to come with my bike, and then I went and bought a pump for the tires (yes mom, and a helmet.. ;) and took it out to the river to ride. that was fun I guess, considering it was dark. I couldn't figure out how to get into the clipless pedals for a while, but luckily had a much easier time getting out.

Running 12:00 [2] 1.35 mi (8:53 / mi)
shoes: Asics Gel Cumulus III

a jog around the neighborhood afterwards to loosen up. it occurred to me that I shouldn't run too much so that if my back hurts tomorrow, then I'll know it was caused by the bike.

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