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Training Log Archive: ken

In the 7 days ending May 29, 2011:

activity # timemileskm+mload
  Orienteering2 2:11:06 11.9(11:01) 19.15(6:51) 51932 /37c86%80.2
  Running5 1:06:07 6.45(10:15) 10.37(6:22) 6310.0
  Stretching4 1:00:00
  Bike2 59:18 13.8(14.0/h) 22.21(22.5/h) 1928.3
  Total7 5:16:31 32.15 51.74 77432 /37c86%98.6
  [1-5]6 4:10:46
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday May 29, 2011 #

8 AM

Running warm up/down 8:09 intensity: (1 @0) + (4:09 @1) + (3:59 @2) 0.72 mi (11:19 / mi) +1m 11:16 / mi
ahr:130 max:142 slept:6.5 shoes: VJ Falcon spikes 2009

Orienteering race 1:56:04 intensity: (16 @1) + (29 @2) + (4:10 @3) + (1:45:09 @4) + (6:00 @5) **** 15.73 km (7:23 / km) +493m 6:23 / km
ahr:173 max:180 spiked:17/22c shoes: VJ Falcon spikes 2009

TT long. started out cool but got warm pretty quickly. biggest mistake was probably #1, went a bit past and came back before really getting into the map. splits also show time lost on 7 (planned to go straight, but didn't see the place where I wanted to get off the trail, and decided to go around, not better), 19 (slow?), 21 (wandering route). also wandered a little on 4 and 20.

had Gu every 40mins, but didn't drink enough. didn't drink at the first stop (30mins seemed too early, but I should have looked ahead), then didn't realize I that the finish area (65 mins) would be my only chance for a while, so I really didn't have any water until 19 when I was almost done. didn't feel dried out or anything, but I'm sure it would have helped. I usually do relatively well with hot weather. I think I was pretty well hydrated beforehand.

legs felt ok, the aleve certainly helped. tripped on the trail to 11, kicked a rock and jammed my left big toe, the one that has bothered me in the past. shoes not laced tightly enough, so by halfway through I had developed some serious blisters on my right foot.

Not happy with the result, especially compared to last year's TT long. speed definitely the slowest of the TT contenders.
12 PM

Running warm up/down 5:30 [0] 0.44 mi (12:33 / mi) +3m 12:18 / mi
shoes: VJ Falcon spikes 2009

Stretching 20:00 [0]


Blue - Splits

Saturday May 28, 2011 #

Event: US Team Trials for WOC '11
 
3 PM

Running warm up/down 12:47 intensity: (7:22 @1) + (5:25 @2) 1.04 mi (12:17 / mi) +6m 12:04 / mi
ahr:131 max:146 slept:7.0 shoes: Nimbus 12

Orienteering race 15:02 intensity: (12 @1) + (11 @2) + (33 @3) + (11:29 @4) + (2:37 @5) *** 3.42 km (4:24 / km) +26m 4:14 / km
ahr:173 max:181 spiked:15/15c shoes: Nimbus 12

TT campus sprint. fun course, more interesting legs than I would have thought from the aerial. not sure whether I am over my cold or whatever, but I'm taking aleve all weekend because I don't want to think about it. felt ok but not fast running. surprisingly, not so far behind the fast guys.

Running 6:54 intensity: (14 @0) + (1 @1) + (6:39 @2) 0.65 mi (10:37 / mi) +1m 10:34 / mi
ahr:140 max:148 shoes: Nimbus 12

cooldown with boris

Stretching 15:00 [0]


Blue - Splits

Friday May 27, 2011 #

11 AM

Running 16:22 intensity: (2:57 @1) + (13:25 @2) 1.81 mi (9:03 / mi) +26m 8:39 / mi
ahr:142 slept:8.0 (sick) shoes: Nimbus 12

still not feeling great, mostly a headache today. but sometimes that can just be from not training?

ran with the 610, which I will bring along this weekend. it's cool, but not amazing or anything. maybe I am spoiled by the iphone touchscreen.

Stretching 10:00 [0]

Thursday May 26, 2011 #

Note
slept:8.0 (sick)

only feeling 50% crappy today. it would be super great if I could cure myself before the weekend.

Wednesday May 25, 2011 #

Note
slept:8.0

Tuesday May 24, 2011 #

9 AM

Bike 12:00 [1] 2.2 mi (11.0 mph)
slept:8.0 (sick)

from the volvo place to work
C • Mysetery code... 2
3 PM

Bike 47:18 intensity: (23:14 @1) + (24:03 @2) + (1 @3) 11.6 mi (14.7 mph) +192m
ahr:132 max:156

couldn't get the car back, it needs a part. so commute home.

Monday May 23, 2011 #

11 AM

Running 16:25 intensity: (6:06 @1) + (10:19 @2) 1.79 mi (9:11 / mi) +26m 8:47 / mi
ahr:135 max:152 slept:5.0 (sick) shoes: Nimbus 12

Stretching 15:00 [0]

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