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Attackpoint - performance and training tools for orienteering athletes

Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Elliptical2 2:40:0023.5
  Running4 2:29:43 15.05(9:57) 24.22(6:11) 30425.2
  Orienteering1 1:31:27 7.1(12:53) 11.43(8:00) 29018 /19c94%17.0
  Stretching5 49:00
  Hiking1 45:00 1.37(1.8/h) 2.2(2.9/h) 6015 /15c100%1.0
  Strength4 40:064.0
  Cross training1 9:000.9
  Total9 9:04:16 23.52 37.85 65433 /34c97%71.7
  [1-5]9 7:40:16
«
2:16
0:00
ThFrSaSuMoTuWe

Tuesday Apr 23 #

11 AM

Strength 7:54 [1]
ahr:69 max:95

Elliptical 1:07:00 intensity: (24:03 @1) + (42:57 @2)
ahr:130 max:151 shoes: Nimbus 20 green

Stretching 12:00 [0]

5 PM

Running 23:27 intensity: (14:36 @1) + (8:51 @2) 2.05 mi (11:26 / mi) +24m 11:03 / mi
ahr:122 max:147 shoes: Nimbus 20

with Eliza!

Monday Apr 22 #

Note

Last month I switched our home electricity source to 100% wind power, because we can do that in Maryland. Just got the first bill, only about an extra 2 cents per kwh or $20. Happy Earth Day!
6 PM

Running 42:40 intensity: (17:16 @1) + (25:24 @2) 4.33 mi (9:51 / mi) +85m 9:17 / mi
ahr:126 max:143 shoes: Nimbus 20 green

Stretching 10:00 [0]

Sunday Apr 21 #

11 AM

Hiking 45:00 intensity: (35:00 @0) + (10:00 @1) ** 1.37 mi (1.8 mph) +60m
ahr:90 max:110 spiked:15/15c

short great falls loop with the ladies. made a map with some controls for Samantha.
3 PM

Orienteering 1:31:27 intensity: (17:06 @1) + (1:10:23 @2) + (3:52 @3) + (6 @4) *** 11.43 km (8:00 / km) +290m 7:06 / km
ahr:136 max:166 spiked:18/19c shoes: Icebug Spirit 7 OLX

Easy run around an old blue course at Little Bennett. left arch hurting occasionally, and had to skip the last few controls after I developed a small but painful blister above my left heel. Had tried just one pair of socks in these tighter shoes, but it seems like that isn't going to work. Was going well before that though. Also, pollen.

Saturday Apr 20 #

Event: QOC Manassas
 
4 PM

Strength 7:31 [1]
ahr:73 max:87

Running 50:37 intensity: (11:49 @1) + (38:48 @2) 5.26 mi (9:37 / mi) +121m 8:59 / mi
ahr:131 max:147 shoes: Nimbus 20 green

Stretching 10:00 [0]

totally forgot there was orienteering today, oops.

Friday Apr 19 #

11 AM

Strength 8:00 [1]
ahr:66 max:86

Elliptical 1:33:00 intensity: (1:00:28 @1) + (32:32 @2)
ahr:121 max:197 shoes: Nimbus 20 green

Stretching 12:00 [0]

Thursday Apr 18 #

9 AM

Strength 16:41 [1]
ahr:74 max:124

Running 32:59 intensity: (6:00 @1) + (24:33 @2) + (2:26 @3) 3.41 mi (9:40 / mi) +74m 9:04 / mi
ahr:139 max:160 shoes: Nimbus 20

Stretching 5:00 [0]

12 PM

Cross training 9:00 [1]

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L ArmOther126+days
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Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]400:00:00
actual:130:06:1332%
projected:420:14:46105%

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