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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 16, 2017:

activity # timemileskm+mload
  Running6 4:18:06 27.7(9:19) 44.58(5:47) 59354.5
  Orienteering1 2:04:28 7.25(17:10) 11.67(10:40) 39423.4
  Strength5 1:37:5610.3
  Stretching5 53:00
  Elliptical2 45:193.7
  XC skiing1 32:12 2.14(15:03) 3.44(9:21) 493.6
  X-Training1 10:050.7
  Total8 10:21:06 37.09 59.7 103696.2
  [1-5]8 9:10:46

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SuMoTuWeThFrSa

Saturday Dec 16, 2017 #

Event: QOC Cabin John
 
9 AM

Orienteering 1:02:14 intensity: (29:16 @1) + (32:58 @2) 4.49 km (13:52 / km) +154m 11:50 / km
ahr:124 max:151 shoes: Icebug Spirit6 OLX

Hanging mini controls for Boris' junior training. I started from the end and met him in the middle, then continued through the ones he hung.
C • 2 in 1? 2

Running 1:11 intensity: (9 @1) + (1:02 @2) 0.12 mi (9:31 / mi)
ahr:133 max:140

Orienteering 1:02:14 intensity: (2:45 @1) + (51:02 @2) + (8:27 @3) 7.18 km (8:40 / km) +240m 7:26 / km
ahr:144 max:164 shoes: Icebug Spirit6 OLX

Waited around until the main event started and then ran the green course...didn't have time for blue. Not going very hard today. It was cold and I felt more like avoiding the creek and thorns. Still some nice parts at least.

Green - Splits

Friday Dec 15, 2017 #

3 PM

Strength 6:27 intensity: (5:55 @0) + (32 @1)
ahr:69 max:97

after office holiday lunch party. feeling full and sluggish.

Elliptical 20:00 intensity: (7:37 @0) + (12:23 @1)
ahr:91 max:106

X-Training (stepmill) 10:05 intensity: (2:51 @0) + (7:00 @1) + (14 @2)
ahr:100 max:127

Elliptical 15:19 intensity: (57 @0) + (14:22 @1)
ahr:92 max:99

Thursday Dec 14, 2017 #

11 AM

Elliptical warm up/down 10:00 [1]
ahr:97 max:108 shoes: Nimbus 18

Strength 40:47 intensity: (34:47 @1) + (6:00 @2)
ahr:83 max:116

Running 40:30 intensity: (59 @1) + (39:03 @2) + (28 @3) 4.62 mi (8:46 / mi) +78m 8:20 / mi
ahr:139 max:162 shoes: Nimbus 18

Stretching 15:00 [0]

Wednesday Dec 13, 2017 #

12 PM

Strength 7:17 [1]
ahr:58 max:90

Running 48:02 intensity: (19 @1) + (47:43 @2) 4.94 mi (9:43 / mi) +102m 9:08 / mi
ahr:157 max:170 shoes: Nimbus 18

Ok, it's cold now. Ventured outside my usual territory in search of shelter from 20mph headwinds, with mixed success.

Stretching 12:00 [0]

Tuesday Dec 12, 2017 #

Note

Snow tires on! Alex and I both got them this year even though it doesn't snow in DC. She is essential personnel at her hospital, has to work no matter what. My plan is to go play beyond the wall. Got tires+wheels, so I can change them easily, which I did almost without hurting myself. Huh huh, torque wrench.
11 AM

Strength 36:37 intensity: (31:37 @1) + (5:00 @2)
ahr:85 max:121

Running 36:11 intensity: (36 @1) + (35:35 @2) 4.07 mi (8:54 / mi) +61m 8:30 / mi
ahr:157 max:183 shoes: Nimbus 18

Stretching 11:00 [0]

Monday Dec 11, 2017 #

12 PM

Strength 6:48 [1]
ahr:62 max:91

Running 49:56 intensity: (6:02 @1) + (43:54 @2) 5.65 mi (8:50 / mi) +84m 8:27 / mi
ahr:132 max:150 shoes: Nimbus 18

Stretching 10:00 [0]

Sunday Dec 10, 2017 #

Event: QOC Manassas
 
6 AM

XC skiing 32:12 intensity: (27:56 @1) + (4:16 @2) 2.14 mi (15:03 / mi) +49m 14:03 / mi
ahr:101 max:138 shoes: alex's skis

1-2" of snow from yesterday, only stuck on grass/leaves.
C • Lucky guy! 2
12 PM

Running 1:22:16 intensity: (27 @1) + (1:03:40 @2) + (18:09 @3) 8.3 mi (9:55 / mi) +268m 9:00 / mi
ahr:155 max:165 shoes: Nimbus 18

Stretching 5:00 [0]

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