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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 24, 2017:

activity # timemileskm+mload
  Running6 3:30:21 23.34(9:01) 37.57(5:36) 42147.6
  Orienteering2 3:01:33 13.65(13:18) 21.97(8:16) 83038 /47c80%75.2
  Stretching6 1:07:00
  Strength2 40:574.1
  Total6 8:19:51 36.99 59.53 125138 /47c80%126.8
  [1-5]6 7:12:51
averages - sleep:2.5

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Monday Apr 24, 2017 #

12 PM

Running 37:20 intensity: (3:15 @1) + (34:05 @2) 4.03 mi (9:15 / mi) +67m 8:48 / mi
ahr:135 max:153 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Sunday Apr 23, 2017 #

Event: QOC Clopper Lake
 
8 AM

Running 16:19 intensity: (13 @1) + (5:06 @2) + (4:08 @3) + (6:34 @4) + (18 @5) 1.49 mi (10:57 / mi) +55m 9:50 / mi
ahr:159 max:180 shoes: Icebug Spirit6 OLX

Orienteering 1:25:29 intensity: (11 @1) + (10:44 @2) + (50:26 @3) + (24:08 @4) **** 11.33 km (7:33 / km) +347m 6:33 / km
ahr:162 max:172 spiked:18/21c shoes: Icebug Spirit6 OLX

Solid today except for a slight miss on 1, slower route to 7, and dumb around route to 20 (misread road as fence). Really enjoyed the view running over the top to 12.

Stretching 10:00 [0]


Sunday - Blue - Splits

Saturday Apr 22, 2017 #

Event: West Point National Meet
 
10 AM

Running 12:15 intensity: (10 @1) + (5:24 @2) + (4:47 @3) + (1:42 @4) + (12 @5) 1.17 mi (10:28 / mi) +93m 8:24 / mi
ahr:155 max:180 slept:2.5 shoes: Icebug Spirit6 OLX

Orienteering race 1:36:04 intensity: (28:26 @2) + (39:33 @3) + (28:05 @4) **** 10.64 km (9:02 / km) +483m 7:22 / km
ahr:157 max:186 spiked:20/26c shoes: Icebug Spirit6 OLX

Tired and moving slowly through wet rocks. Have to get used to running in this stuff again.

Stretching 10:00 [0]


Saturday - Blue - Splits

Thursday Apr 20, 2017 #

12 PM

Strength 20:54 [1]
ahr:95 max:120

Running 35:04 intensity: (46 @1) + (33:39 @2) + (39 @3) 4.09 mi (8:34 / mi) +62m 8:11 / mi
ahr:146 max:156 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Wednesday Apr 19, 2017 #

11 AM

Running 1:00:14 intensity: (3:06 @1) + (57:08 @2) 6.95 mi (8:40 / mi) +92m 8:19 / mi
ahr:132 max:152 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Tuesday Apr 18, 2017 #

12 PM

Strength 20:03 [1]
ahr:88 max:110

added 1min wall sit

Running 49:09 intensity: (1:17 @1) + (43:56 @2) + (3:56 @3) 5.61 mi (8:46 / mi) +53m 8:31 / mi
ahr:146 max:161 shoes: Nimbus 17 blue

Stretching 12:00 [0]

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