Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Mar 15, 2009:

	activity	#	time	miles		km		+m				load
	Running	5	2:51:21	20.18	(8:29)	32.48	(5:17)	223				44.7
	Orienteering	1	44:03	4.95	(8:54)	7.97	(5:32)	140	18 /	20c	90%	26.7
	Stretching	4	38:00
	Total	5	4:13:24	25.13		40.45		362	18 /	20c	90%	71.5
	[1-5]	5	3:35:24
averages - sleep:5.4

1:15

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Sunday Mar 15, 2009 #

Event: QOC: Wheaton

Running 1:50 [1] 0.15 mi (12:15 / mi)
ahr:143 slept:4.5 shoes: VJ Falcon spikes 2007

didn't really feel like a warmup (here is Nadim's sleep<->flexibility link for you), I planned to just start easy. but I had a few minutes to wait for people ahead in the start queue to clear out.

Running 1:21 [2] 0.12 mi (11:15 / mi)
ahr:149 max:161 shoes: VJ Falcon spikes 2007

punched the start control, started my watch, took two steps the way previous starters had gone, and only then realized I had no map. brilliant. back to registration where I should have picked the map up originally.

Orienteering race 44:03 *** 7.97 km (5:32 / km) +140m 5:05 / km
ahr:170 max:183 spiked:18/20c shoes: VJ Falcon spikes 2007

a decent run. stopped for ~30s on the way to #2 to fix my HRM transmitter which was annoyingly loose. a few controls in the middle catching up to and then working hard to run away from Dan Quinn and his dog (both fast!). course seemed to make good use of the limited nice forest, and though some legs were easy, I enjoyed it more than last year.

Running warm up/down (trail) 20:02 1.89 mi (10:36 / mi) +47m 9:51 / mi
ahr:145 max:156 shoes: VJ Falcon spikes 2007

cool down around the trails

Stretching 8:00 [0]

Red - Splits

Friday Mar 13, 2009 #

Running 33:10 [2] 4.0 mi (8:18 / mi) +35m 8:04 / mi
slept:4.0 shoes: Nimbus 10

weather cold again

Thursday Mar 12, 2009 #

Running warm up/down 12:20 [2] 1.4 mi (8:49 / mi) +10m 8:37 / mi
ahr:164 max:178 slept:6.0 shoes: Nimbus 10

Running intervals 16:58 2.32 mi (7:19 / mi) +18m 7:09 / mi
ahr:168 max:185 shoes: Nimbus 10

a short interval session just to get the ball rolling. took things conservatively, especially on the first one. worried how my back and arches would feel, but they seemed to cooperate. my back felt tight during the workout but I didn't have any problems afterward. I think the speed actually helps to keep me loose. So I guess it's on now.

2x (0.7mi + 0.45mi jog)
4:19, 4:26
4:14, 4:00

Running warm up/down 10:24 1.25 mi (8:19 / mi) +21m 7:54 / mi
ahr:149 max:162 shoes: Nimbus 10

Stretching 15:00 [0]

Wednesday Mar 11, 2009 #

Running 40:57 4.98 mi (8:13 / mi) +49m 7:59 / mi
ahr:153 max:175 slept:6.5 shoes: Nimbus 10

left foot feeling better today. starting to think that I am behind schedule for spring speedwork. maybe tomorrow.

Stretching 13:00 [0]

Monday Mar 9, 2009 #

Running 34:19 4.07 mi (8:26 / mi) +44m 8:10 / mi
ahr:144 max:172 slept:6.0 shoes: Nimbus 10

left arch tight/sore today, loosened up after a while. need more sleep.

C • lack of sleep = tightness 4

C • Updates to AP under the hood? 5

Stretching 2:00 [0]

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