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Training Log Archive: ken

In the 7 days ending Apr 24, 2005:

	activity	#	time	miles		km		+m				load
	Orienteering	3	3:38:08	16.4	(13:18)	26.4	(8:16)	430	34 /	38c	89%	100.8
	Running	4	1:42:42	14.66	(7:00)	23.59	(4:21)	150				43.8
	Total	5	5:20:50	31.06	(10:20)	49.99	(6:25)	580	34 /	38c	89%	144.6
averages - sleep:8

1:40

0:00

» now

Sunday Apr 24, 2005 #

Running warm up/down 6:30 [2] 0.81 mi (8:01 / mi)
slept:8.0 shoes: VJ Integrator, no spikes

Orienteering 1:13:07 [4] **** 9.2 km (7:57 / km) +310m 6:48 / km
ahr:167 spiked:16/19c shoes: VJ Integrator, no spikes

re-running the 2000 troll cup at baldwin hill. to make it more interesting and west-point-like, this time I took the stone walls off my map, which definitely helped to confuse me in a few places, like at #2. also, the water was too high to cross to #12, so I had to skip that. I tried to run a little extra on the way to 13 (to keep it fair), but I think I still got a free minute over those two legs. despite that and the fact that I didn't feel like I was pushing it most of the way (i = 3.5), it looks like I kicked my own [previous] ass on most of the other splits. the forest was nice, which helped. great weather, another fun session.

blue - Splits

Saturday Apr 23, 2005 #

Orienteering 1:40:20 [3] *** 11.8 km (8:30 / km)
ahr:158 shoes: VJ Integrator, no spikes

running at wachussett mtn, 43F and raining. I used a reduced copy of the map at 1:15. the forest was much nicer than I expected, quite enjoyable actually. ran around clockwise from the visitor center, and then up to the top. no view ;-( the steep rocky parts were pretty slippery, so I came back down on the ski runs, which still had patches of snow (4 feet in at least one place!). hands pretty cold by the end.

time to be lazy and watch tiomila...

Friday Apr 22, 2005 #

Note

meant to run, but it didn't happen

Thursday Apr 21, 2005 #

Running warm up/down (track) 16:00 [3] 2.25 mi (7:07 / mi)
shoes: NB 906

at harvard track on the way home from work.

Running intervals (track) 23:34 [4] 4.0 mi (5:54 / mi)
ahr:168 max:172 shoes: NB 906

2x2mi, with 2 min rest. this is way more boring than running back and forth on mill st. right on target pace, but oddly it felt like I was taking it easy, but getting tired.
11:48
11:46

Running intervals 2:23 [5] 0.5 mi (4:46 / mi)
shoes: NB 906

an easy set of 4x200, so that I wouldn't fall asleep...
35,37,36,34

Wednesday Apr 20, 2005 #

Running warm up/down 10:00 [2] 1.1 mi (9:06 / mi)
shoes: VJ Integrator, no spikes

"warm" wasn't a problem, it was hot! my right o-shoe has been hurting my ankle a little ever since I started wearing them at the pig. I took the laces out of the top set of eyelets, and tied it looser, which seemed to eliminate the problem.

Orienteering race 19:41 [4] *** 3.4 km (5:47 / km) +70m 5:15 / km
spiked:10/11c shoes: VJ Integrator, no spikes

park-o at pine hill. good course by william, kept us mostly out of the green stuff.

Orienteering (pickup) 25:00 [2] *** 2.0 km (12:30 / km) +50m 11:07 / km
spiked:8/8c shoes: VJ Integrator, no spikes

picking up some controls. includes time undoing knots.

C • 2

Advanced - Splits

Tuesday Apr 19, 2005 #

Running 44:15 [3] 6.0 mi (7:23 / mi) +150m 6:51 / mi

hot today. I felt a bit dehydrated.

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