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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending May 16, 2010:

activity # timemileskm+mload
  Orienteering3 2:38:24 14.89(10:38) 23.96(6:37) 94560 /67c89%91.0
  Running6 2:12:39 13.89(9:33) 22.35(5:56) 15029.5
  Stretching6 54:00
  Elliptical1 10:011.0
  Total6 5:55:04 28.78 46.32 109560 /67c89%121.5
  [1-5]6 5:01:04
averages - sleep:7.1

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MoTuWeThFrSaSu

Sunday May 16, 2010 #

9 AM

Running warm up/down 9:30 intensity: (3:45 @1) + (5:45 @2) 0.84 mi (11:18 / mi) +18m 10:36 / mi
ahr:136 max:143 slept:7.5 shoes: VJ Falcon spikes 2009

Orienteering race 1:45:22 intensity: (20 @1) + (2:20 @2) + (25:22 @3) + (1:17:20 @4) **** 15.52 km (6:47 / km) +680m 5:34 / km
ahr:166 max:173 spiked:25/28c shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]


Blue A Long - Splits

M-21+ TT Only Long - Splits

Saturday May 15, 2010 #

Event: 2010 US Team Trials for WOC
 
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]


Blue Middle - Splits

Blue Sprint - Splits

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.

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