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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 7, 2017:

activity # timemileskm+mload
  Running5 2:25:18 14.94(9:43) 24.05(6:03) 24024.9
  Orienteering1 1:32:53 8.89(10:27) 14.31(6:30) 57023 /25c92%36.4
  Stretching6 56:00
  Strength2 39:123.9
  Elliptical1 30:003.0
  Total6 6:03:23 23.83 38.35 81023 /25c92%68.2
  [1-5]6 5:07:23
averages - sleep:4

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MoTuWeThFrSaSu

Sunday May 7, 2017 #

9 AM

Running warm up/down 7:41 intensity: (2:46 @1) + (4:02 @2) + (53 @3) 0.48 mi (16:01 / mi)
ahr:132 max:163 slept:4.0 shoes: Icebug Spirit6 OLX

Orienteering race 1:32:53 intensity: (38 @1) + (6:29 @2) + (54:52 @3) + (30:54 @4) **** 14.31 km (6:30 / km) +570m 5:25 / km
ahr:162 max:176 spiked:23/25c shoes: Icebug Spirit6 OLX

Running warm up/down 6:27 [1] 0.39 mi (16:32 / mi) +6m 15:44 / mi
ahr:140 shoes: Icebug Spirit6 OLX

Stretching 9:00 [0]

Friday May 5, 2017 #

12 PM

Strength 18:27 [1]
ahr:75 max:103

Elliptical 30:00 [1]
ahr:102 max:117 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Thursday May 4, 2017 #

12 PM

Running 1:00:52 intensity: (2:11 @1) + (58:41 @2) 6.98 mi (8:43 / mi) +106m 8:20 / mi
ahr:141 max:154 shoes: Nimbus 17 blue

Stretching 12:00 [0]

Wednesday May 3, 2017 #

11 AM

Strength 20:45 [1]
ahr:79 max:105

Running 35:40 intensity: (4:18 @1) + (31:22 @2) 4.04 mi (8:50 / mi) +65m 8:24 / mi
ahr:138 max:151 shoes: Nimbus 17 blue

Stretching 12:00 [0]

Tuesday May 2, 2017 #

6 PM

Running 16:48 intensity: (14:53 @1) + (1:55 @2) 1.21 mi (13:53 / mi) +21m 13:11 / mi
ahr:114 max:141 shoes: Nimbus 17 blue

short run around the neighborhood with Samantha.

Stretching 3:00 [0]

Monday May 1, 2017 #

12 PM

Running 17:50 intensity: (11:55 @1) + (5:55 @2) 1.84 mi (9:42 / mi) +42m 9:03 / mi
ahr:139 max:157 shoes: Nimbus 17 blue

no major damage from the weekend, just heavy legs.

Stretching 10:00 [0]

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