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Training Log Archive: ken

In the 7 days ending Dec 3, 2012:

	activity	#	time	miles		km		+m				load
	Orienteering	2	1:58:26	10.76	(11:00)	17.32	(6:50)	509	40 /	44c	90%	72.0
	Running	4	1:40:12	9.17	(10:55)	14.76	(6:47)	88				21.9
	Stretching	5	39:00
	Total	5	4:17:38	19.93		32.08		597	40 /	44c	90%	93.9
	[1-5]	4	3:38:30
averages - sleep:6.8

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Monday Dec 3, 2012 #

Note

pictures. Yeah CSU!

9 PM

Stretching 8:00 [0]

Heel still bothering me despite aleve. Decided not to start the ultra-long. I don't think it is an achilles tendon problem, but that is not something I want to mess with. Will re-assess after a few days of taking it easy. I had planned a week or two off anyway.

Saturday Dec 1, 2012 #

11 AM

Running 24:20 1.32 mi (18:26 / mi) +3m 18:18 / mi
ahr:124 max:147 shoes: Inov-8 oroc 340

Jogging around, getting psyched. surprisingly stiff from the night-o, quads in particular.

Orienteering race 48:11 *** 7.19 km (6:42 / km) +188m 5:56 / km
ahr:169 max:174 spiked:20/22c (injured) shoes: Inov-8 oroc 340

Relay champs. Our 4pt team was Ian, Alex, Ali, and me. The others all had great runs, and Ali handed off with about 1:45 lead over DVOA, though I bobbled the first control a little, and thought maybe Wyatt would catch me right there. Settled in a little after that but pushed hard up the hills, still worrying that he would appear at any moment. I was also trying to be careful and not risk the lead. PG had warned us to pay particular attention to not skipping controls, which seemed more likely than mispunching since checking codes doesn't help with that. I navigated well, with only a few hesitations, and ended up extending the overall lead by 50s, for the big victory.

I think I had my shoes tied too tightly, because at some point it felt like I crunched my heel with the back of the shoe as I stepped on the back side of a ditch. I am used to sometimes having problems like that on uphills, but this one hurt a fair amount more than normal. I was able to shake it off and keep going with only minor pain (thanks adrenaline), though after finishing I immediately noticed it again.

Running 1:35 [1] 0.09 mi (17:34 / mi) +1m 16:59 / mi
ahr:103 max:113 (injured) shoes: Inov-8 oroc 340

went to cool down, but shoes were hurting my heel too much.

Stretching 5:00 [0]

Red - Splits

Friday Nov 30, 2012 #

Event: OCIN A-meet (Night, Relay, Ultra-long)

6 PM

Running warm up/down 18:00 1.42 mi (12:39 / mi) +2m 12:36 / mi
ahr:155 shoes: Inov-8 oroc 340

Orienteering race 1:10:15 *** 10.12 km (6:56 / km) +321m 5:59 / km
ahr:171 max:181 spiked:20/22c shoes: Inov-8 oroc 340

Night-o champs. felt pretty good. No real problems except deciding to back out of some green stuff on the way to 9. I really should have just pushed through or stayed more left. Lamp battery fell out of the harness on the way into 16, but stayed connected, so I stuck it in my front pocket. The distraction probably explains sub-optimal routes to 17/18. I mostly went straight over all the hills, that had been my plan after looking at the old map, and I think it was the way to go. 1s ahead of Eric for the silver. Good thing I didn't slack off on the run-in, because I fumbled the finish punch more than usual. A little disappointed not to also beat Nikolay, but he is in great shape.

Running warm up/down 7:58 0.51 mi (15:37 / mi) +4m 15:15 / mi
ahr:130 max:143 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

US_Night_2012_Blue - Splits

Wednesday Nov 28, 2012 #

11 AM

Running 22:24 [2] 2.78 mi (8:03 / mi) +34m 7:46 / mi
ahr:147 max:175 slept:7.5 shoes: Nimbus 14

Stretching 11:00 [0]

Tuesday Nov 27, 2012 #

4 PM

Running 25:55 [2] 3.05 mi (8:30 / mi) +44m 8:08 / mi
slept:6.0 shoes: Nimbus 14

Stretching 10:00 [0]