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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 16, 2018:

activity # timemileskm+mload
  Running5 3:26:11 23.02(8:57) 37.05(5:34) 35240.1
  Orienteering1 1:52:04 7.43(15:05) 11.96(9:22) 8529c23.4
  Bike1 1:18:54 12.0(9.1/h) 19.31(14.7/h) 1215.9
  Strength6 1:16:547.7
  Stretching7 1:05:00
  Elliptical1 50:007.0
  Total9 9:49:03 42.46 68.33 55829c84.0
  [1-5]9 8:24:01

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TuWeThFrSaSuMo

Monday Apr 16, 2018 #

4 PM

Strength 6:20 [1]
ahr:70 max:104

Running 36:38 intensity: (27 @1) + (36:11 @2) 4.09 mi (8:57 / mi) +71m 8:30 / mi
ahr:149 shoes: Nimbus 18

Stretching 10:00 [0]

Sunday Apr 15, 2018 #

Event: QOC Mason Neck
 
11 AM

Orienteering 58:55 intensity: (27:11 @1) + (28:34 @2) + (2:52 @3) + (18 @4) ** 3.92 km (15:01 / km) +44m 14:13 / km
ahr:126 max:173 13c shoes: Icebug Spirit6 OLX

with Samantha on the yellow course. It was a tough yellow but good practice and fun for her.

Orienteering 53:09 intensity: (12 @1) + (40:16 @2) + (10:20 @3) + (2:21 @4) *** 8.04 km (6:37 / km) +41m 6:27 / km
ahr:150 max:173 16c shoes: Icebug Spirit6 OLX

Red course, wasn't sure if I would have time for blue. Kind of cruised around at a medium effort, and enjoyed the forest. Shoes kept coming untied. Finished before the drizzle turned into serious rain, so that was good.
3 PM

Strength 6:25 [1]
ahr:77 max:102

Running (treadmill) 20:30 intensity: (30 @1) + (20:00 @2) 2.0 mi (10:15 / mi)
ahr:143 max:159 shoes: Nimbus 18

a little more while Eliza was at tennis.

Stretching 7:00 [0]


Red - Splits

Saturday Apr 14, 2018 #

Event: SVO Oregon Ridge
 
1 PM

Strength 24:00 [1]
ahr:75 max:98

Stretching 10:00 [0]

3 PM

Bike 1:18:54 intensity: (20:02 @0) + (58:52 @1) 12.0 mi (9.1 mph) +121m
ahr:93 max:120

with Samantha on the crescent trail.

Friday Apr 13, 2018 #

4 PM

Running 39:31 intensity: (10:36 @1) + (28:55 @2) 4.33 mi (9:07 / mi) +96m 8:32 / mi
ahr:131 max:150

Stretching 7:00 [0]

Thursday Apr 12, 2018 #

12 PM

Strength 6:30 [1]
ahr:65 max:85

Running 59:50 intensity: (3:46 @1) + (56:04 @2) 6.94 mi (8:37 / mi) +112m 8:13 / mi
ahr:140 max:154 shoes: Nimbus 18

Stretching 11:00 [0]

Wednesday Apr 11, 2018 #

12 PM

Strength 6:39 [1]
ahr:67 max:91

Running 49:42 intensity: (52 @1) + (46:40 @2) + (2:10 @3) 5.66 mi (8:47 / mi) +73m 8:27 / mi
ahr:140 max:162 shoes: Nimbus 18

Stretching 10:00 [0]

Tuesday Apr 10, 2018 #

12 PM

Strength 27:00 [1]

Elliptical 50:00 intensity: (30:00 @1) + (20:00 @2)
ahr:118 max:125 shoes: Nimbus 18

Stretching 10:00 [0]

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