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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 4, 2018:

activity # timemileskm+mload
  Running8 4:28:57 27.45(9:48) 44.18(6:05) 40248.3
  Orienteering1 1:04:10 6.51(9:51) 10.48(6:07) 11023 /25c92%33.8
  Stretching7 45:00
  Strength4 26:272.6
  Elliptical1 10:001.0
  Total8 6:54:34 33.96 54.66 51223 /25c92%85.7
  [1-5]8 6:09:34

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TuWeThFrSaSuMo

Monday Jun 4, 2018 #

12 PM

Strength 6:43 [1]
ahr:52 max:74

Running 37:26 intensity: (2:32 @1) + (34:53 @2) + (1 @3) 4.09 mi (9:09 / mi) +79m 8:38 / mi
ahr:135 max:147 shoes: Nimbus 20

Stretching 10:00 [0]

Sunday Jun 3, 2018 #

Event: QOC Jug Bay
 
11 AM

Running warm up/down 11:35 intensity: (2:23 @1) + (9:09 @2) + (3 @3) 1.12 mi (10:21 / mi) +15m 9:56 / mi
ahr:128 max:138 shoes: Icebug Spirit6 OLX

Orienteering race 1:04:10 intensity: (1:51 @2) + (22:52 @3) + (37:49 @4) + (1:38 @5) *** 10.48 km (6:07 / km) +110m 5:49 / km
ahr:163 max:182 spiked:23/25c shoes: Icebug Spirit6 OLX

The chase. Lost a bit of time on each of the first two controls. Chasing Michael most of the time, sometimes in sight, sometimes not. I would often make up time near the controls, helps to know the area fairly well. I even snuck ahead at one point near the end of the second loop. But he is much faster so that didn't last long. Still, I was closer than I expected at the end.

Running 44:28 intensity: (6 @1) + (43:53 @2) + (29 @3) 4.53 mi (9:49 / mi) +49m 9:30 / mi
ahr:141 max:158 shoes: Icebug Spirit6 OLX

7 PM

Running 22:14 intensity: (11:00 @1) + (11:14 @2) 1.85 mi (12:01 / mi) +32m 11:24 / mi
shoes: Nimbus 18

Around the neighborhood with Samantha.
C • Logging 1

Stretching 5:00 [0]


Blue - Splits

Saturday Jun 2, 2018 #

10 AM

Strength 6:41 [1]
ahr:80 max:114

Running (Treadmill) 32:02 intensity: (20:14 @1) + (11:48 @2) 3.5 mi (9:09 / mi)
ahr:123 max:138 shoes: Nimbus 20

Stretching 4:00 [0]

Friday Jun 1, 2018 #

9 AM

Running 16:43 intensity: (9:29 @1) + (7:14 @2) 1.37 mi (12:10 / mi) +37m 11:13 / mi
ahr:117 max:141

Running 17:11 intensity: (56 @1) + (16:15 @2) 1.81 mi (9:30 / mi) +37m 8:56 / mi
ahr:136 max:147

to work via the metro

Stretching 5:00 [0]

Thursday May 31, 2018 #

5 PM

Running 17:15 intensity: (2:36 @1) + (14:39 @2) 1.85 mi (9:20 / mi) +10m 9:10 / mi
ahr:134 max:147 shoes: Nimbus 18

Was supposed to run and pickup my car from the shop, but it's not fixed yet so instead I just ran home with some help from the metro.

Running 13:31 [2] 1.37 mi (9:52 / mi) +34m 9:10 / mi
ahr:139 max:147 shoes: Nimbus 18

looking very stormy but held off until I got home.

Stretching 3:00 [0]

7 PM

Note

Dragged Samantha to the info meeting for the 7th grade cross-country team. She was hesitant, but a few of her friends were there and now she seems pretty excited about it.

Wednesday May 30, 2018 #

12 PM

Strength 6:36 [1]
ahr:68 max:87

Running 37:33 intensity: (5:14 @1) + (32:19 @2) 4.08 mi (9:12 / mi) +67m 8:45 / mi
ahr:134 max:146 shoes: Nimbus 20

Stretching 8:00 [0]

Tuesday May 29, 2018 #

1 PM

Strength 6:27 [1]
ahr:74 max:100

Running 18:59 intensity: (1:31 @1) + (17:28 @2) 1.88 mi (10:06 / mi) +42m 9:26 / mi
ahr:135 max:151 shoes: Nimbus 20

Elliptical 10:00 [1]
ahr:106 max:111 shoes: Nimbus 20

Stretching 10:00 [0]

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