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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Nov 2, 2007:

activity # timemileskm+mload
  Orienteering3 2:26:12 12.56(11:38) 20.22(7:14) 35585 /91c93%66.9
  Running3 1:09:51 8.13(8:35) 13.09(5:20) 2815.6
  Stretching5 1:03:00
  Total5 4:39:03 20.7 33.31 38385 /91c93%82.6
  [1-5]5 3:36:03

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SaSuMoTuWeThFr

Friday Nov 2, 2007 #

Event: US Champs
 

Orienteering warm up/down 12:05 [3] 1.57 km (7:42 / km) +15m 7:21 / km
shoes: VJ Falcon spikes 2007

warmup for the sprint on the sprint model area.

Orienteering race 17:23 intensity: (15 @1) + (16 @2) + (7 @3) + (4:38 @4) + (12:07 @5) *** 3.36 km (5:10 / km) +100m 4:30 / km
ahr:180 max:186 spiked:16/18c shoes: VJ Falcon spikes 2007

a good run. started off without pushing it (just trying to keep up with the navigation), and by the middle I was more comfortable, and at the end I was definitely starting to feel tired. missed a few seconds at the second to last control (in the open field!), and more than I realized at 8, mostly because I was slightly left and on the wrong side of a thicket when I saw the control 5m away. quite happy with my placing too, probably beat some people I shouldn't have given my training. not really sore or anything afterwards, and no other damage, so that's always good.

gps route: http://s91276857.onlinehome.us/gadget/cgi-bin/reit...

Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
ahr:142 shoes: VJ Falcon spikes 2007

cool down

Stretching 15:00 [0]


Sprint Blue - Splits

Wednesday Oct 31, 2007 #

Running 16:08 [2] 1.8 mi (8:58 / mi)
shoes: Nimbus 8

Stretching 10:00 [0]

Tuesday Oct 30, 2007 #

Running (grass) 48:43 intensity: (2:41 @1) + (36:19 @2) + (9:43 @3) 5.9 mi (8:15 / mi) +28m 8:08 / mi
ahr:151 max:160 shoes: nike free

Stretching 18:00 [0]

Sunday Oct 28, 2007 #

Orienteering 49:43 intensity: (2:09 @1) + (20:25 @2) + (19:37 @3) + (7:32 @4) *** 6.52 km (7:38 / km) +125m 6:57 / km
ahr:156 max:174 spiked:24/25c shoes: VJ Falcon spikes 2007

great falls, va. controls are a guess, will need to count from the map.  had planned to do the canal with samantha, but she still has a cough.

Stretching 10:00 [0]

Saturday Oct 27, 2007 #

Orienteering 1:07:01 intensity: (11:40 @2) + (22:39 @3) + (32:42 @4) *** 8.77 km (7:38 / km) +115m 7:10 / km
ahr:163 max:177 spiked:45/48c shoes: VJ Falcon spikes 2007

some practice control picking at great falls, md. nice.

Stretching 10:00 [0]

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