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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 13, 2016:

activity # timemileskm+mload
  Running8 4:27:20 24.88(10:45) 40.05(6:41) 35148.2
  Orienteering1 1:59:16 10.67(11:11) 17.17(6:57) 50852.7
  Stretching7 1:01:000.9
  Strength1 16:221.6
  Total8 7:43:58 35.55 57.22 859103.5
  [1-5]8 6:45:58

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MoTuWeThFrSaSu

Sunday Nov 13, 2016 #

10 AM

Running warm up/down 5:37 intensity: (4:36 @1) + (1:01 @2) 0.11 mi (48:52 / mi)
ahr:118 max:141 shoes: Icebug Spirit6 OLX

Orienteering race 1:59:16 intensity: (20 @1) + (6:24 @2) + (53:52 @3) + (58:30 @4) + (10 @5) *** 17.17 km (6:57 / km) +508m 6:03 / km
ahr:164 max:183 shoes: Icebug Spirit6 OLX

The Stumble. Bad idea following Jon the wrong way to 1, and then again to 14. Wyatt missed the start and still was ahead until 8. Had not been pushing hard until the last third when Wyatt faded and then I was able to get a big lead. No punch registered on 4(9) but luckily I was there with the other guys, so I got credit for it. It was probably the first one I had to wake up and didn't hold long enough. Rolled my right ankle near the end. A bit sore afterwards but not too serious.

Running warm up/down 5:19 intensity: (1:19 @1) + (4:00 @2) 0.44 mi (12:03 / mi)
ahr:124 max:129 shoes: Icebug Spirit6 OLX

Stretching 9:00 [0]

Friday Nov 11, 2016 #

7 AM

Running 26:17 intensity: (58 @1) + (25:19 @2) 2.63 mi (9:59 / mi) +60m 9:19 / mi
ahr:142 max:167 shoes: Nimbus 17 blue

Stretching 14:00 [0]

5 PM

Running 20:49 intensity: (1:41 @1) + (18:13 @2) + (55 @3) 2.45 mi (8:30 / mi) +30m 8:11 / mi
ahr:139 max:159 shoes: Nimbus 17 blue

Stretching 3:00 [3]

Thursday Nov 10, 2016 #

12 PM

Strength 16:22 [1]
ahr:81 max:122

Running 43:08 intensity: (1:28 @1) + (41:40 @2) 5.02 mi (8:35 / mi) +47m 8:21 / mi
ahr:149 shoes: Nimbus 17 blue

Stretching 16:00 [0]

4 PM

Running 23:35 intensity: (41 @1) + (22:54 @2) 1.77 mi (13:19 / mi) +36m 12:32 / mi
ahr:136 max:150 shoes: Nimbus 17 blue

with Samantha

Stretching 5:00 [0]

Wednesday Nov 9, 2016 #

7 PM

Running 43:27 intensity: (32:10 @1) + (11:17 @2) 3.96 mi (10:58 / mi) +49m 10:33 / mi
ahr:122 max:146 shoes: Nimbus 17 blue

Stretching 9:00 [0]

Tuesday Nov 8, 2016 #

4 PM

Running 32:33 intensity: (18:35 @1) + (13:58 @2) 2.4 mi (13:35 / mi) +2m 13:33 / mi
ahr:125 max:151 shoes: Nimbus 17 blue

at the track with Samantha.

Stretching 5:00 [0]

Monday Nov 7, 2016 #

2 PM

Running 41:33 intensity: (5:00 @1) + (28:27 @2) + (5:55 @3) + (2:11 @4) 3.5 mi (11:52 / mi) +71m 11:10 / mi
ahr:140 max:174

Running 25:02 intensity: (1:47 @1) + (23:15 @2) 2.59 mi (9:40 / mi) +57m 9:03 / mi
ahr:130 max:155

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