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Training Log Archive: ken

In the 7 days ending Oct 20, 2012:

activity # timemileskm+mload
  Orienteering4 3:45:21 20.15(11:11) 32.43(6:57) 102137 /50c74%117.6
  Running5 2:11:49 13.63(9:40) 21.93(6:01) 26629.2
  Stretching4 28:00
  Strength1 7:560.8
  Total6 6:33:06 33.78 54.36 128737 /50c74%147.6
  [1-5]6 6:05:06
averages - sleep:6.8

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Saturday Oct 20, 2012 #

12 PM

Running warm up/down 12:09 intensity: (1:06 @1) + (11:03 @2) 0.94 mi (12:55 / mi) +13m 12:23 / mi
ahr:158 slept:7.0 shoes: Inov-8 oroc 340

easy warmup and a little stretching. figured I would have plenty of time out on the course to get warm.

Orienteering race 1:52:33 intensity: (3:11 @2) + (48:41 @3) + (57:55 @4) + (2:46 @5) 16.15 km (6:58 / km) +600m 5:53 / km
ahr:166 max:173 shoes: Inov-8 oroc 340

routegadget. I felt like this was a solid, but not particularly awesome run. started off carefully, moving pretty smoothly through the first nice section. caught up to Damian at 7, and saw him off and on as we took different routes to 8-12, and I got ahead of him with a different route to 13. Saw him and Ross on the way out of 13. Ross caught up at 15, and we messed up 17 together. Damian caught back up shortly after that, and I think Serghei L also. I tried to hang with Ross up to 18, but he and Serghei were soon out of sight. messed up 18 a little, veering left after misidentifying a hilltop, and correcting once the big marsh was visible. nearby Damian for the rest, except I think he went left to 21, and I got there slightly faster. He was a stronger runner but weaker navigator, so typically he would get away and then I'd see him again at the controls. Started feeling a little tired after 21, though not too bad. GUs around -20, 40, and 80mins...not very easy to get them out of my new o21e pants.

Running warm up/down 6:54 intensity: (4:04 @1) + (2:50 @2) 0.52 mi (13:16 / mi)
ahr:134 max:162 shoes: Inov-8 oroc 340

with Giacomo and Boris, I think. or maybe Ross.

Stretching 5:00 [0]

9 PM

Orienteering race 2:23 [2] ***** 0.1 mi (23:49 / mi)
spiked:6/12c

http://youtu.be/r4DEebleehM

Blue Long - Splits

Friday Oct 19, 2012 #

12 PM

Running warm up/down 14:59 intensity: (1:20 @1) + (13:39 @2) ** 1.09 mi (13:45 / mi) +78m 11:15 / mi
ahr:147 max:172 slept:6.0 shoes: Inov-8 oroc 340

with warmup map. I think that helped.

Orienteering race 37:29 intensity: (13 @1) + (16 @2) + (1:15 @3) + (32:45 @4) + (3:00 @5) **** 5.55 km (6:45 / km) +139m 6:00 / km
ahr:173 max:178 spiked:17/20c shoes: Inov-8 oroc 340

NAOC middle. Going in to this, I knew that I was in decent physical shape and well-rested, but definitely not in top technical shape. So, the plan was to focus on navigation and let the running take care of itself. Crazy downpour right out of the start, got a bit scared by the first leg, but made through the first few controls with just some little hesitations. Will C caught up and went past around #6, though I didn't realize he had started earlier. He was moving fast but not very accurately. I got back ahead for 8-10 before he powered away on the next few longer uphill legs. I wandered a little going into 13, and then missed 14, both sides of the spectator leg. after that I was smooth again for the last loop, but still being somewhat careful. felt good on the last uphill parts. I guess it was a good race, and certainly the 2nd place result was way better than expected...obviously due in part to others' misfortune out there. Still, I'll take it. the girlies liked the flowers.

routegadget
C • Nicely done! 1

Running warm up/down 10:09 intensity: (35 @1) + (9:34 @2) 0.83 mi (12:14 / mi) +24m 11:13 / mi
ahr:143 max:154 shoes: Inov-8 oroc 340

cooldown with boris and mikkel.

Stretching 8:00 [0]


Middle - Blue - Splits

Thursday Oct 18, 2012 #

Event: 2012 North American Orienteering Championships
 

Wednesday Oct 17, 2012 #

4 PM

Running 15:49 intensity: (1:53 @1) + (12:43 @2) + (1:13 @3) 1.87 mi (8:27 / mi) +27m 8:05 / mi
ahr:144 max:167 slept:7.5 shoes: Nimbus 13 blue

Tuesday Oct 16, 2012 #

12 PM

Strength (core) 7:56 [1]
ahr:94 max:115 slept:6.7

Running 34:34 intensity: (2:33 @1) + (28:36 @2) + (3:25 @3) 4.32 mi (8:00 / mi) +33m 7:49 / mi
ahr:147 max:165 shoes: Nimbus 13 blue

Stretching 10:00 [0]

Sunday Oct 14, 2012 #

Event: QOC Swanson Rd
 
10 AM

Running warm up/down 8:38 intensity: (34 @1) + (1:47 @2) + (1:47 @3) + (4:08 @4) + (22 @5) 0.97 mi (8:55 / mi) +14m 8:32 / mi
ahr:161 shoes: Inov-8 oroc 340

Orienteering race 1:12:56 intensity: (1:22 @1) + (8:48 @2) + (50:34 @3) + (1:25:08 @4) *** 10.56 km (6:54 / km) +282m 6:05 / km
ahr:165 max:176 spiked:14/18c shoes: Inov-8 oroc 340

I had planned to take this hard, but had problems on a few of the controls. couldn't see 3 (Jon caught up here), couldn't see 5, 7 was misplaced, though I didn't realize it at the time. Never found 11, the hillside contours were weird around there, and the gps shows I was also looking around off the edge of the map rather than the right area. I might have looked longer, except I had found a streamer where I thought it should be, so I went on. Eddie was killing it (8 minutes ahead of me) up until 14 when he hurt his ankle. hope that recovers enough for him to run this weekend.

Running 28:37 intensity: (3:49 @1) + (18:49 @2) + (5:59 @3) ** 3.09 mi (9:16 / mi) +77m 8:36 / mi
ahr:147 max:161 shoes: Inov-8 oroc 340

extended cooldown. had thought about going out on brown course, but had enough fun on red, so I just did a trail loop.

Stretching 5:00 [0]


Red - Splits

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