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Training Log Archive: ken

In the 7 days ending Nov 5, 2007:

activity	#	time	miles		km		+m				load
Orienteering	3	3:57:36	21.21	(11:12)	34.13	(6:58)	1120	35 /	59c	59%	131.0
Running	5	1:23:51	8.64		13.9		28				18.4
Stretching	5	1:08:00
Total	5	6:29:27	29.84		48.03		1148	35 /	59c	59%	149.4
[1-5]	5	5:21:27

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Sunday Nov 4, 2007 #

Running warm up/down 9:00 [2]
shoes: VJ Falcon spikes 2007

to start

Orienteering race 1:27:34 *** 12.84 km (6:49 / km) +505m 5:42 / km
ahr:167 max:174 spiked:19/21c shoes: VJ Falcon spikes 2007

easier running in more open forest on day 2. my sore back wasn't much of a problem, and the run went pretty well. not sure if I could have pushed harder or not, but it was probably good to pace conservatively. a few minor bobbles, but nothing serious. it helps that this is my home terrain now (as well as my original home terrain). again, ahead of a few people I probably shouldn't have been.

I managed to nail my forerunner against a tree halfway through the course, breaking one of the watch-band pins. ran the rest of the way with it in my front o-pants pocket (also tied to my pants drawstring for security), possibly facing the wrong way at times and it still seems to have done a good job keeping a signal. I couldn't figure out how to get just a new pin for it, so I ordered a velcro strap thing that is supposed to come with some more.

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

Stretching 15:00 [0]

mostly before the race

Note

I had two goals for the weekend, first to not get seriously embarrassed, which I thought was a real possibility after the stumble, and second, to get 3 blue ranking days, all of which I needed to end the year with 4. success on both of those, and I think I will be happy with my ranking scores.

two added bonuses:
-the CSU posse was able to bully Alex into promising to let me out of the house for Tiomila.
-Alex was convinced (thanks peggy!) that Samantha is old enough for A-meet babysitting, which mean she now actually has an incentive to let us get to a few more ranking days this year.

C • Welcome to Tiomila 1

Day 2 Blue - Splits

Saturday Nov 3, 2007 #

Running warm up/down 5:00 [2] 0.5 mi (10:00 / mi)
shoes: VJ Falcon spikes 2007

to start

Orienteering race 2:00:34 *** 16.36 km (7:22 / km) +500m 6:24 / km
ahr:167 max:181 20c shoes: VJ Falcon spikes 2007

ugh, thorns. I was worried about the long days this weekend, since after the stumble I actually thought maybe I am to out of shape even to run a real blue. luckily I didn't have any of the same cramping problems from gu or gatorade or whatever or tiredness from heat, and the miserable green stuff kept things slow enough that I couldn't blow myself out on the first half, although I got very tired of ducking under branches (back muscles sore from spending so much time hunched over) and hopping over deadfall. pretty difficult technically because of flattish contours, and the green which limited visibility and made it impossible to go straight. not left with much of a warm-fuzzy feeling about this terrain, but I will say the course was fair. finished quite a ways behind the top 2, but surprizingly not so far from many others. now I'm sore. also, samantha had fun hanging out at the finish area saturday.

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

C • Very nice run Sunday. Was ... 2

Stretching 10:00 [0]

Day 1 Blue - Splits

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 *** 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 5.9 mi (8:15 / mi) +28m 8:08 / mi
ahr:151 max:160 shoes: nike free

Stretching 18:00 [0]

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