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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 3, 2016:

activity # timemileskm+mload
  Running5 3:09:17 19.68(9:37) 31.68(5:59) 14035.6
  Stretching7 1:26:00
  Orienteering1 1:23:43 6.86(12:12) 11.05(7:35) 44613 /16c81%27.1
  Strength3 46:524.7
  Elliptical1 35:003.5
  Total7 7:20:52 26.54 42.72 58613 /16c81%70.8
  [1-5]7 5:54:52

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TuWeThFrSaSuMo

Monday Oct 3, 2016 #

12 PM

Strength 16:52 [1]
ahr:89 max:131

Running 49:06 intensity: (3:16 @1) + (45:50 @2) 5.61 mi (8:45 / mi) +54m 8:29 / mi
ahr:140 max:153 shoes: Nimbus 17 blue

Stretching 16:00 [0]

Sunday Oct 2, 2016 #

Event: QOC Fountainhead
 

Note

Haha: https://flic.kr/p/LQnNSQ
C • Go Team! 3
11 AM

Orienteering 1:23:43 intensity: (35 @1) + (39:05 @2) + (36:12 @3) + (7:51 @4) *** 11.05 km (7:35 / km) +446m 6:18 / km
ahr:155 max:171 spiked:13/16c shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]


Blue - Splits

Friday Sep 30, 2016 #

7 AM

Running 18:25 intensity: (15:25 @1) + (3:00 @2) 1.36 mi (13:34 / mi) +3m 13:29 / mi
ahr:128 max:163 shoes: Nimbus 17 blue

Morning run with Samantha. Morning is not really a good time to run with Samantha.

Stretching 5:00 [0]

12 PM

Strength 15:03 [1]
ahr:79 max:114

Running 37:44 intensity: (1:57 @1) + (35:44 @2) + (3 @3) 4.09 mi (9:14 / mi) +31m 9:01 / mi
ahr:135 max:159 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Thursday Sep 29, 2016 #

12 PM

Running 50:45 intensity: (58 @1) + (49:47 @2) 5.64 mi (9:00 / mi) +52m 8:45 / mi
ahr:143 max:153 shoes: Nimbus 16 red

Stretching 20:00 [0]

Wednesday Sep 28, 2016 #

1 PM

Strength 14:57 intensity: (14:40 @1) + (17 @2)
ahr:85 max:130

I am restarting my regular core routine that I stopped in the spring after my back problems began. I thought maybe it was contributing to hip flexor tightness, and that a break would help loosen up more quickly. It seems like that didn't actually help much, and based on the last few years without back problems I think this routines is more helpful than harmful.

Running 33:17 intensity: (1:33 @1) + (31:44 @2) 2.98 mi (11:09 / mi)
shoes: Nimbus 17 blue

Stretching 20:00 [0]

Tuesday Sep 27, 2016 #

5 PM

Elliptical 35:00 [1]
ahr:107 max:150 shoes: Nimbus 17 blue

Stretching 5:00 [0]

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