Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 30 days ending Nov 30, 2006:

	activity	#	time	miles		km		+m				load
	Stretching	19	4:14:00									18.9
	Running	10	3:12:30	19.7		31.7						40.1
	Orienteering	2	2:44:38	16.28	(10:07)	26.2	(6:17)	240	65 /	72c	90%	97.6
	Strength	6	2:28:03									14.8
	Elliptical	5	1:40:00									22.0
	Bike	4	1:12:30									14.5
	Total	19	15:31:41	35.98		57.9		240	65 /	72c	90%	207.9
	[1-5]	19	14:26:41
averages - sleep:4

1:53

0:00

» now

Thursday Nov 30, 2006 #

Bike 22:30 [2]

5.5 mi from the auto-service-shop (happy 80000th) to work and then back at the end of the day. very busy, fast roads, but luckily there was sidewalk for the one mile that I wasn't on the rockville millenium trail

Stretching 5:00 [0]

Tuesday Nov 28, 2006 #

Bike 20:00 [2]

Stretching 10:00 [0]

Strength (crunches) 3:00 [1]

Monday Nov 27, 2006 #

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics Gel Nimbus VII #2

Stretching 20:00 [0]

Sunday Nov 26, 2006 #

Running (treadmill) 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Asics Gel Nimbus VII #2

another slow-ass run on the treadmill. foot/back seem ok with it though.

Stretching 10:00 [0]

Saturday Nov 25, 2006 #

Running (treadmill) 20:00 [2] 2.0 mi (10:00 / mi)
slept:4.0 shoes: Asics Gel Nimbus VII #2

on the treadmill this morning, deliberately slow. foot felt funny around half way through, but got better as I kept going. tight muscles.

Stretching 20:00 [0]

Strength (crunches) 3:00 [1]

Friday Nov 24, 2006 #

Note

~70 mins, 2.5 mi hiking with the girlies on Catoctin mtn. could be a nice open terrain run (watch out for secret service) but not so exciting for orienteering.

Wednesday Nov 22, 2006 #

Running (treadmill) 18:00 [2] 1.65 mi (10:55 / mi)
ahr:135 shoes: Asics Gel Nimbus VII #2

very easy run to test the left arch. stopped when it started to feel a bit weird.

Stretching 10:00 [1]

Tuesday Nov 21, 2006 #

Bike 20:00 [2]
ahr:136 max:148

Stretching 12:00 [1]

Thursday Nov 16, 2006 #

Elliptical 20:00 [2]
(injured)

Stretching 13:00 [1]

Strength (abs) 3 [1]

Wednesday Nov 15, 2006 #

Elliptical 30:00 [2]
(injured)

left arch hurting after stepping out of bed this morning without shoes.

Stretching 16:00 [1]

Strength (pilates) 42:00 [1]

Sunday Nov 12, 2006 #

Running warm up/down 5:00 [2]
shoes: VJ Integrator, no spikes

Orienteering race 1:38:20 [4] *** 15.0 km (6:33 / km) +130m 6:17 / km
ahr:173 spiked:23/28c shoes: VJ Integrator, no spikes

blue day 2. same type of terrain, but a bit thicker in places and with larger contourless areas. I don't do as well without contours, like #5 which I blew. also a bit long for me, what with not doing any training and stuff. on the bright side, neither my back or my foot were really bothering me after running.

Stretching 10:00 [1]

Blue - Splits