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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Aug 3, 2015:

activity # timemileskm+mload
  Orienteering4 3:12:13 15.93(12:04) 25.64(7:30) 52742c100.8
  Running3 58:02 5.67(10:14) 9.13(6:22) 9310.4
  Running +kids1 41:09 2.86(14:23) 4.6(8:56) 403.1
  Stretching5 31:00
  Total5 5:22:24 24.46 39.37 66042c114.3
  [1-5]5 4:41:23

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Monday Aug 3, 2015 #

9 AM

Running 13:30 intensity: (1 @0) + (1:46 @1) + (7:53 @2) + (3:34 @3) + (16 @4) 0.91 mi (14:50 / mi) +71m 11:56 / mi
ahr:144 max:169 shoes: Inov-8 oroc 340

Orienteering 1:14:57 intensity: (8 @1) + (4:26 @2) + (18:48 @3) + (51:24 @4) + (11 @5) *** 7.74 km (9:41 / km) +361m 7:51 / km
ahr:167 max:180 21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Sunday Aug 2, 2015 #

11 AM

Running 15:32 intensity: (1:42 @1) + (13:04 @2) + (41 @3) + (5 @4) 1.46 mi (10:38 / mi) +22m 10:10 / mi
ahr:139 max:169 shoes: Inov-8 oroc 340

Orienteering 1:12:55 intensity: (14 @1) + (22 @2) + (1:49 @3) + (1:00:25 @4) + (10:05 @5) *** 9.81 km (7:26 / km) +162m 6:52 / km
ahr:174 max:185 21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Friday Jul 31, 2015 #

6 PM

Running warm up/down 21:00 intensity: (10:00 @1) + (10:00 @2) + (1:00 @4) 2.5 mi (8:24 / mi)
shoes: Nimbus 16

major traffic delays on the way to Forres, arrived just 2 minutes before quarantine closed...made for a stressful ride.

Orienteering race 15:29 [4] 4.0 km (3:52 / km)
shoes: Nimbus 16

WOC sprint qualification. no major problems, hesitated a bit to 2, then sub-optimal routes to 7 and 11, missed cutting a corner to 14. relieved to have escaped any disaster, but left feeling like a slow guy. it felt like I could have run harder, probably I lacked the confidence to do so, and take full advantage of the touchless punching.

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi)
shoes: Nimbus 16

Stretching 8:00 [0]

Thursday Jul 30, 2015 #

2 PM

Orienteering 28:52 intensity: (9:48 @1) + (12:17 @2) + (1:37 @3) + (3:51 @4) + (1:19 @5) 2.55 mi (11:20 / mi) +4m 11:17 / mi
ahr:135 shoes: Nimbus 16

Stretching 8:00 [0]

Wednesday Jul 29, 2015 #

1 PM

Running +kids 41:09 intensity: (10:00 @0) + (31:09 @1) 2.86 mi (14:23 / mi) +40m 13:47 / mi
ahr:124 shoes: Nimbus 16

easy jog around Eden Court and Ness islands with Samantha. We did 3/1min run/walk. it was actually a little sunny before the rainstorm came, then we waited under a big tree for 5 minutes until it was almost sunny again.

Stretching 5:00 [0]

Tuesday Jul 28, 2015 #

Note

in Inverness!

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