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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 1 days ending Nov 11, 2018:

activity # timemileskm+mload
  Orienteering1 1:19:55 7.09(11:16) 11.41(7:00) 44625 /25c100%31.8
  Running1 9:55 0.67(14:48) 1.08(9:12) 591.4
  Stretching1 5:00
  Total1 1:34:50 7.76 12.49 50525 /25c100%33.2
  [1-5]1 1:29:50

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Su

Sunday Nov 11, 2018 #

Event: QOC Great Falls
 
11 AM

Running 3:36 intensity: (3:22 @1) + (14 @2) 0.2 mi (18:00 / mi) +31m 12:13 / mi
ahr:110 max:127 shoes: Nimbus 20

Orienteering 22:08 intensity: (5:31 @1) + (16:36 @2) + (1 @3) 2.53 km (8:46 / km) +119m 7:05 / km
ahr:132 max:154 shoes: Nimbus 20

Following Samantha on the beginner course. This was like a white course, no yellow today. She complained about that briefly, I told her to just go faster. Always a good exercise.

Running 3:09 intensity: (1:42 @1) + (1:27 @2) 0.22 mi (14:19 / mi) +29m 10:11 / mi
ahr:120 max:135 shoes: Icebug Spirit6 OLX

Orienteering race 57:47 intensity: (33:37 @3) + (24:10 @4) *** 8.88 km (6:30 / km) +327m 5:30 / km
ahr:158 max:175 spiked:25/25c shoes: Icebug Spirit6 OLX

Solid run on the advanced course. Not quite fair to everyone else, a lot of the controls were on or near my regular test loop. Still managed to get confused in a few places though. I had been thinking of taking the short option, but when I came through the first loop in 36 mins, it didn't seem necessary. Forgot gu.

Running 3:10 intensity: (59 @1) + (2:11 @2) 0.25 mi (12:41 / mi)
ahr:129 max:150 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]


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