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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 6, 2014:

activity # timemileskm+mload
  Running3 2:11:35 15.07(8:44) 24.25(5:26) 23430.0
  Bike2 2:05:0115.5
  Elliptical2 1:40:0113.4
  Orienteering1 1:17:01 7.03(10:57) 11.31(6:49) 25816 /17c94%26.0
  Stretching8 1:10:00
  Strength2 34:463.5
  Running +kids1 15:00 1.22(12:17) 1.97(7:38)0.5
  Total8 9:13:24 23.32 37.53 49216 /17c94%88.9
  [1-5]8 7:53:24
averages - sleep:7.1

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TuWeThFrSaSuMo

Monday Jan 6, 2014 #

12 PM

Strength 14:45 [1]
ahr:99 max:129

Elliptical 50:01 intensity: (40:17 @1) + (9:44 @2)
ahr:123 max:175

Stretching 10:00 [0]

Sunday Jan 5, 2014 #

11 AM

Running 6:18 [1] 0.51 mi (12:21 / mi) +23m 10:50 / mi
ahr:154 slept:7.0 shoes: Inov-8 oroc 340

Orienteering 1:17:01 intensity: (16:37 @2) + (45:07 @3) + (15:17 @4) *** 11.31 km (6:49 / km) +258m 6:07 / km
ahr:161 max:171 spiked:16/17c shoes: Inov-8 oroc 340

Wet and slippery blue course at patuxent, and inch or two of wet melting snow. Not feeling especially frisky this morning, so I half-assed the running part of this. Still, it was nice to be out. Despite expectations of cold rain, it was mostly just cloudy, and the sun even came out for a few minutes. My only real mistake came just after I had been thinking about how nice and unexpected the sun was. Since I wasn't in the mood for chasing footprints, I enjoyed being the first out on blue, even if that meant I got to wake up the controls.

Not sure when this happened, but I just noticed that the google-map terrain shading has been updated to much higher resolution in this area. You can see nearly all of the interesting contour features that are on the o-map.

Stretching 7:00 [0]

Saturday Jan 4, 2014 #

2 PM

Bike 1:00:01 [1]
ahr:111 max:120

Stretching 10:00 [0]

Friday Jan 3, 2014 #

12 PM

Strength 20:01 [1]
ahr:91 max:129

Elliptical 50:00 intensity: (26:13 @1) + (23:47 @2)
ahr:126 max:136

Stretching 15:00 [0]

Thursday Jan 2, 2014 #

12 PM

Running (trail) 1:08:51 intensity: (2:56 @1) + (38:18 @2) + (23:35 @3) + (4:02 @4) 7.69 mi (8:57 / mi) +141m 8:28 / mi
ahr:151 max:173 slept:7.0 shoes: Nimbus 15

Stretching 5:00 [0]

Wednesday Jan 1, 2014 #

9 AM

Bike 1:05:00 intensity: (35:00 @1) + (30:00 @2)
ahr:123 slept:7.0

Stretching 10:00 [0]

4 PM

Running +kids 15:00 intensity: (10:00 @0) + (5:00 @1) 1.22 mi (12:17 / mi)
ahr:114 shoes: Nimbus 15

Stretching 3:00 [0]

Tuesday Dec 31, 2013 #

12 PM

Running 56:26 intensity: (54 @1) + (47:58 @2) + (7:34 @3) 6.87 mi (8:13 / mi) +70m 7:58 / mi
ahr:150 slept:7.5 shoes: Nimbus 15

woo, 365 hrs for the year.

Stretching 10:00 [0]

a little short on my stretching goal. could make it all up today but that seems like it would be missing the point.

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