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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 30, 2011:

activity # timemileskm+mload
  Running6 2:32:30 17.67(8:38) 28.44(5:22) 24533.6
  Orienteering3 2:11:54 10.61(12:26) 17.07(7:44) 49577 /82c93%71.1
  Stretching8 1:18:00
  Elliptical2 45:107.6
  Bike1 13:00 2.2(10.2/h) 3.54(16.3/h)1.3
  Total9 7:00:34 30.48 49.05 74077 /82c93%113.6
  [1-5]8 5:42:30
averages - sleep:6.6

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SuMoTuWeThFrSa

Saturday Apr 30, 2011 #

9 AM

Running warm up/down 16:20 intensity: (6:20 @1) + (10:00 @2) 1.52 mi (10:45 / mi) +66m 9:28 / mi
slept:6.0 shoes: VJ Falcon spikes 2009

Orienteering race 42:34 intensity: (4 @0) + (20 @1) + (37 @2) + (3:51 @3) + (36:58 @4) + (44 @5) **** 5.13 km (8:18 / km) +198m 6:57 / km
ahr:170 max:180 spiked:15/16c shoes: VJ Falcon spikes 2009

video/map. better than expected. knee didn't hurt, I didn't feel way out of shape (though not in good shape), and I mostly navigated well. missed the first one slightly but that was it. a few seconds lost before 12 looking for dropped SI stick. I was a little frazzled after that but made an effort to get refocused right away.

Stretching 5:00 [0]

1 PM

Running warm up/down 6:36 [1] 0.53 mi (12:27 / mi) +20m 11:09 / mi
ahr:146 shoes: VJ Falcon spikes 2009

Orienteering race 18:06 intensity: (11 @1) + (39 @2) + (40 @3) + (15:18 @4) + (1:18 @5) **** 2.59 km (6:59 / km) +51m 6:21 / km
ahr:172 max:179 spiked:18/18c shoes: VJ Falcon spikes 2009

video/map. Another solid run. pretty much clean, time lost on 12 was hesitation I guess. also getting tired by the end. haven't watched the whole video yet.

Running 5:05 intensity: (4:31 @2) + (34 @3) 0.59 mi (8:37 / mi) +13m 8:04 / mi
ahr:116 max:160 shoes: VJ Falcon spikes 2009

Stretching 5:00 [0]

Friday Apr 29, 2011 #

9 AM

Bike 13:00 [1] 2.2 mi (10.2 mph)

easy ride to work after dropping off alex's car at shop.

Thursday Apr 28, 2011 #

11 AM

Elliptical 30:00 intensity: (14:02 @1) + (15:58 @2)
ahr:132 max:147 shoes: Nimbus 12

Running 15:33 intensity: (34 @1) + (11:52 @2) + (3:07 @3) 1.83 mi (8:29 / mi) +27m 8:07 / mi
ahr:150 max:160 shoes: Nimbus 12

Stretching 13:00 [0]

Wednesday Apr 27, 2011 #

12 PM

Running 39:34 intensity: (25:34 @2) + (14:00 @3) 5.03 mi (7:52 / mi) +46m 7:39 / mi
slept:8.0 shoes: Nimbus 12

a section of easy tempo in the middle. it seems like maybe I'm in the home stretch of ITB-recovery. it felt fine today, hopefully I won't notice it at all this weekend. HRM has been flaking out, even though I think I just changed the battery.

Elliptical 15:10 [2]
shoes: Nimbus 12

Stretching 15:00 [0]

11 PM

Stretching 9:00 [0]

Tuesday Apr 26, 2011 #

12 PM

Running 34:38 intensity: (31:38 @2) + (3:00 @3) 4.09 mi (8:28 / mi) +31m 8:16 / mi
ahr:158 slept:7.0 shoes: Nimbus 12

Stretching 8:00 [0]

Monday Apr 25, 2011 #

1 PM

Running 34:44 intensity: (1:45 @1) + (7:14 @2) + (25:45 @3) 4.08 mi (8:31 / mi) +42m 8:15 / mi
ahr:157 slept:8.5 shoes: Nimbus 12

hot, mid 80s. will need a few weeks to get used to this.

Stretching 13:00 [0]

Sunday Apr 24, 2011 #

11 AM

Orienteering 1:11:14 intensity: (18 @1) + (7:02 @2) + (13:07 @3) + (50:01 @4) + (46 @5) **** 9.34 km (7:38 / km) +246m 6:44 / km
ahr:167 max:182 spiked:44/48c slept:3.3 shoes: VJ Falcon spikes 2009

Stretching 10:00 [0]

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