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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 15, 2010:

activity # timemileskm+mload
  Orienteering3 2:31:29 14.57(10:24) 23.44(6:28) 56555 /69c79%66.5
  Running6 2:13:20 14.05(9:29) 22.61(5:54) 13231.2
  Stretching6 54:00
  Elliptical1 10:011.0
  Total6 5:48:50 28.62 46.05 69755 /69c79%98.6
  [1-5]6 4:54:50
averages - sleep:7.2

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SuMoTuWeThFrSa

Saturday May 15, 2010 #

10 AM

Running warm up/down 15:23 [2] 1.42 mi (10:50 / mi) +30m 10:10 / mi
ahr:158 max:194 shoes: VJ Falcon spikes 2009

Orienteering race 39:56 intensity: (19 @1) + (19 @2) + (17 @3) + (34:18 @4) + (4:43 @5) ***** 5.7 km (7:01 / km) +200m 5:58 / km
ahr:175 max:181 spiked:17/20c shoes: VJ Falcon spikes 2009

Running warm up/down 12:08 intensity: (24 @1) + (10:34 @2) + (1:10 @3) 1.16 mi (10:26 / mi) +34m 9:34 / mi
ahr:148 max:157 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]

2 PM

Running warm up/down 10:51 intensity: (1:08 @1) + (9:43 @2) 0.86 mi (12:34 / mi) +2m 12:29 / mi
ahr:137 max:160 shoes: VJ Falcon spikes 2009

Orienteering race 13:06 intensity: (9 @1) + (9 @2) + (16 @3) + (9:42 @4) + (2:50 @5) *** 2.75 km (4:46 / km) +65m 4:16 / km
ahr:175 max:182 spiked:18/19c shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]

Thursday May 13, 2010 #

1 PM

Running 33:39 intensity: (2:30 @1) + (19:37 @2) + (2:49 @3) + (8:43 @4) 3.84 mi (8:46 / mi) +21m 8:37 / mi
ahr:150 max:176 slept:7.0 shoes: Nimbus 11Y

Stretching 12:00 [0]

Wednesday May 12, 2010 #

3 PM

Running 36:04 intensity: (5:38 @1) + (30:26 @2) 4.05 mi (8:54 / mi) +22m 8:45 / mi
ahr:141 max:155 slept:7.0 shoes: Nimbus 11Y

after lunch between rainstorms. felt full, tired, slow.

Stretching 12:00 [0]

Tuesday May 11, 2010 #

12 PM

Running 15:04 [2] 1.71 mi (8:49 / mi) +23m 8:27 / mi
slept:7.0 shoes: Nimbus 11Y

50F and rainy, and I had packed only a t-shirt. cold hands, short run. might have pushed it a bit farther except wasn't sure about the left heel thing from sunday. in the end, it seemed fine.

Elliptical 10:01 [1]
ahr:121 max:125 shoes: Nimbus 11Y

a little more time inside.

Stretching 10:00 [0]

Monday May 10, 2010 #

Note
slept:7.0

still decompressing from the weekend. with biggins' help, ate most of the blueberry pie. good stuff.

Sunday May 9, 2010 #

9 AM

Running warm up/down 10:11 intensity: (15 @1) + (3:31 @2) + (3:15 @3) + (3:10 @4) * 1.0 mi (10:11 / mi)
ahr:157 slept:8.0 shoes: VJ Falcon spikes 2009

cold/windy. to start and around a little, again with nice warmup map that I didn't really use much. spent most of the time considering whether I should skip the run and take fussy Eliza home. not fun.

Orienteering race 1:38:27 intensity: (13:22 @2) + (1:10:35 @3) + (14:25 @4) + (5 @5) **** 15.0 km (6:34 / km) +300m 5:58 / km
ahr:161 max:178 spiked:20/30c shoes: VJ Falcon spikes 2009

concentration issues, and it showed in a few places. forgot my control descriptions holder during the rushed warmup, so I had to flip back and forth on the map, which was somewhat disruptive, especially in those parts where the codes weren't in order. really screwed up 8, maybe rushed into it when I saw Ross coming into 7 as I was leaving, didn't go exactly to an attack point until relocating. the split error estimates look about right for other small mistakes. too much time lost, not good for WR.

HR unusually low for most of the run. had Gu before and at 45mins but not after that. usually I aim for every 40mins, so not sure why I didn't have another at 80 or 90min, I guess it seemed like I was almost done anyway, and I don't remember really being tired. underneath left heel hurt towards the end, as if I'd bruised it landing on a rock. hopefully that and not worsening PF. stiff neck the whole time, maybe from sleeping on the floor.

Great course/map/terrain again. Nice job WCOC.

routegadget

Stretching 5:00 [0]

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