Training Log Archive: ken

In the 7 days ending Nov 11, 2006:

1:29

0:00

Event: BATONA 500

Running warm up/down 8:00 [3] 1.4 km (5:43 / km)
shoes: VJ Integrator, no spikes

running to the start.

Orienteering race 49:54 [4] *** 8.0 km (6:14 / km) +100m 5:52 / km
ahr:179 spiked:20/22c shoes: VJ Integrator, no spikes

a pretty good run, maybe lost a minute or so. I really enjoyed this terrain. subtle contours and good runnablity.

Orienteering race 10:20 [4] *** 1.9 km (5:26 / km) +10m 5:18 / km
ahr:182 spiked:12/12c shoes: VJ Integrator, no spikes

sprint B

Orienteering 6:04 [3] *** 1.3 km (4:40 / km)
spiked:10/10c shoes: VJ Integrator, no spikes

sprint A.

Stretching 15:00 [1]

Elliptical 20:00 [2]
ahr:145

Stretching 17:00 [1]

Running (treadmill) 20:00 [2] 2.11 mi (9:29 / mi)
ahr:138 shoes: Asics Gel Nimbus VII #2

easy run during lunch. foot felt ok.

Elliptical 10:00 [3]
ahr:150

Stretching 15:00 [1]

Stretching 18:00 [1]
(injured)

lower back hurting today, I think I overextended it yesterday. left foot not feeling great either.

Strength (pilates) 50:00 [1]

Stretching 10:00 [1]

Running (trail) 37:30 [2] 4.17 mi (9:00 / mi)
ahr:150 shoes: Asics Gel Nimbus VII #2

trail run at cabin john park.

Stretching 8:00 [1]