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Training Log Archive: ken

In the 7 days ending Apr 26, 2009:

activity # timemileskm+mload
  Orienteering2 2:50:51 15.19(11:15) 24.44(6:59) 61737 /42c88%105.4
  Running5 2:10:26 14.88 23.95 14934.8
  Stretching5 56:00
  Total5 5:57:17 30.07 48.39 76637 /42c88%140.2
  [1-5]5 5:01:17
averages - sleep:6.3 weight:161.5lbs

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MoTuWeThFrSaSu

Sunday Apr 26, 2009 #

Running warm up/down 4:25 intensity: (2:00 @1) + (2:25 @2) 0.4 mi (11:02 / mi) +17m 9:44 / mi
ahr:131 max:151 slept:7.0 shoes: VJ Falcon spikes 2009

Mostly keeping samantha entertained rather than warming up. I also expected to start slow enough and be tired enough by the end that warmup would not be a big factor.

Orienteering race 1:35:18 intensity: (43 @1) + (4:03 @2) + (34:19 @3) + (55:40 @4) + (33 @5) 12.65 km (7:32 / km) +415m 6:28 / km
ahr:166 max:182 spiked:26/29c shoes: VJ Falcon spikes 2009

started out when it was still somewhat cool, but things warmed up pretty quickly. thick forest, spent a lot of time on trails, but did force myself to go straight when it seemed like it would be faster. big-toe blisters from yesterday started bothering me a lot about halfway through. a few mistakes, most notably taking the wrong trail for a while going to 9. pretty drained and not really pushing it by the end.

I recognized a few trail junctions from back in the day, but mostly the terrain felt new. no complaints about the mapping or the course, it seemed a good use of the terrain, which is not the sort of area I expect to have a lot of fun on a hot day. I did enjoy the view on the way to 21.

Stretching 10:00 [0]

Note

Glad to have survived the weekend without breaking anything important. I was worried about how my left big toe would do after problems in QOC and not feeling great last week. that and my arches weren't really bothering me though I did take advil both days. blisters from loose shoes were the main thing, and since they didn't peel open they should be fine for next week.

Having Samantha along was fun, but definitely a distraction. obviously that will be easier when she is more self-sufficient. She did well with the traveling, and in particular enjoyed the blue airplanes, the white tunnel (jetway), the red rental car, the pink flower car-seat, orange juice, pink lemonade, cheeze crackers, the swimming pool, the hotel bed and of course granddad's minivan.

Saturday Apr 25, 2009 #

Running warm up/down 3:00 [2]
slept:6.0 shoes: VJ Falcon spikes 2009

flew up to manchester this morning. pretty much no warmup, just being lazy I guess. garmin was DOA, had to reset and recharge it on the epunch team's generator before the final round.

Orienteering race 29:59 intensity: (15:00 @4) + (14:59 @5) 4.7 km (6:23 / km) +95m 5:48 / km
spiked:11/13c shoes: VJ Falcon spikes 2009

felt really slow running, I guess from the heat which nobody was acclimatized to. still, a pretty clean run and I was happy with the placing (2nd behind boris).

Running warm up/down 1:14 intensity: (24 @1) + (50 @2) 0.09 mi (13:41 / mi) +1m 13:25 / mi
ahr:134 max:149 shoes: VJ Falcon spikes 2009

heat sucks away my desire to warmup. I'd rather be cool.

Orienteering race 45:34 intensity: (11 @1) + (28 @2) + (9 @3) + (16:07 @4) + (28:39 @5) 7.09 km (6:26 / km) +107m 5:59 / km
ahr:178 max:185 shoes: VJ Falcon spikes 2009

started out slow since I knew it was going to be hot. screwed up the first one due to a weak attack and maybe some distraction from a bleeding thorn wound on my finger. then a few good controls and caught up to both clem and jon at #5. we stretched out a bit on the long run to 7. I was working to keep up even though I couldn't and that probably made me a bit stupid. wasn't paying enough attention on 8, and that killed me. never noticed the marsh or the first trail crossing, which was my planned attack point. then misread the dubious olive green as water. figured it out before too long, but clem and jon were long gone. boris caught up when I messed up 10 slightly. probably should have gone left instead of straight on 14. pulled away from boris when he slowed down a bit, and kept ahead until the end.

overall I guess it wasn't so bad, but still disappointed about the stupid errors, even though most other had problems too. I do like this format though, and both the semi and final courses were good.

Stretching 8:00 [0]

Wednesday Apr 22, 2009 #

Running 35:04 intensity: (27 @1) + (21:11 @2) + (13:26 @3) 4.07 mi (8:37 / mi) +46m 8:20 / mi
ahr:155 max:174

Stretching 12:00 [0]

Tuesday Apr 21, 2009 #

Running warm up/down 13:02 intensity: (1:08 @1) + (5:28 @2) + (6:26 @3) 1.54 mi (8:28 / mi) +6m 8:22 / mi
ahr:156 slept:6.0 weight:161.5lbs shoes: Nimbus 10

Running intervals 23:56 intensity: (7:46 @2) + (8:00 @3) + (8:10 @5) 3.15 mi (7:36 / mi) +16m 7:29 / mi
ahr:161 max:180 shoes: Nimbus 10

Running warm up/down 14:27 intensity: (48 @1) + (10:55 @2) + (2:44 @3) 1.56 mi (9:16 / mi) +24m 8:51 / mi
ahr:150 max:159 shoes: Nimbus 10

Stretching 13:00 [0]

Monday Apr 20, 2009 #

Running 35:18 [2] 4.07 mi (8:40 / mi) +41m 8:25 / mi
ahr:161 shoes: Nimbus 10

Stretching 13:00 [0]

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