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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 12, 2018:

activity # timemileskm+mload
  Running7 3:44:23 22.86(9:49) 36.79(6:06) 38541.0
  Strength6 1:50:4911.2
  Elliptical2 1:32:3513.4
  Orienteering1 1:19:55 7.09(11:16) 11.41(7:00) 44625 /25c100%31.8
  Stretching7 50:00
  Cross training1 10:001.0
  Total10 9:27:42 29.95 48.2 83125 /25c100%98.5
  [1-5]10 8:37:42

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TuWeThFrSaSuMo

Monday Nov 12, 2018 #

1 PM

Strength 9:40 [1]
ahr:67 max:94

Elliptical 40:35 intensity: (15:46 @1) + (24:49 @2)
ahr:140 shoes: Nimbus 20

Stretching 8:00 [0]

5 PM

Running 25:40 intensity: (20:02 @1) + (5:38 @2) 1.97 mi (13:02 / mi) +27m 12:30 / mi
ahr:119 max:137 shoes: Nimbus 20

with Samantha

Stretching 3:00 [0]

Sunday Nov 11, 2018 #

Event: QOC Great Falls
 
11 AM

Running 3:36 intensity: (3:22 @1) + (14 @2) 0.2 mi (18:00 / mi) +31m 12:13 / mi
ahr:110 max:127 shoes: Nimbus 20

Orienteering 22:08 intensity: (5:31 @1) + (16:36 @2) + (1 @3) 2.53 km (8:46 / km) +119m 7:05 / km
ahr:132 max:154 shoes: Nimbus 20

Following Samantha on the beginner course. This was like a white course, no yellow today. She complained about that briefly, I told her to just go faster. Always a good exercise.

Running 3:09 intensity: (1:42 @1) + (1:27 @2) 0.22 mi (14:19 / mi) +29m 10:11 / mi
ahr:120 max:135 shoes: Icebug Spirit6 OLX

Orienteering race 57:47 intensity: (33:37 @3) + (24:10 @4) *** 8.88 km (6:30 / km) +327m 5:30 / km
ahr:158 max:175 spiked:25/25c shoes: Icebug Spirit6 OLX

Solid run on the advanced course. Not quite fair to everyone else, a lot of the controls were on or near my regular test loop. Still managed to get confused in a few places though. I had been thinking of taking the short option, but when I came through the first loop in 36 mins, it didn't seem necessary. Forgot gu.

Running 3:10 intensity: (59 @1) + (2:11 @2) 0.25 mi (12:41 / mi)
ahr:129 max:150 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]


Advanced - Splits

Saturday Nov 10, 2018 #

1 PM

Strength 40:00 intensity: (38:52 @1) + (1:08 @2)
ahr:75 max:136

Running 24:26 intensity: (26 @1) + (12:05 @2) + (11:20 @3) + (35 @4) 1.86 mi (13:08 / mi) +31m 12:30 / mi
ahr:150 shoes: Nimbus 20

with Eliza!

Friday Nov 9, 2018 #

4 PM

Strength 8:46 [1]
ahr:72 max:95

Elliptical 52:00 intensity: (35:03 @1) + (16:57 @2)
ahr:121 max:143 shoes: Nimbus 20

Stretching 6:00 [0]

Thursday Nov 8, 2018 #

12 PM

Strength 9:53 [1]
ahr:67 max:92

Running 46:59 intensity: (8:01 @1) + (38:58 @2) 5.58 mi (8:25 / mi) +132m 7:51 / mi
ahr:135 max:151 shoes: Nimbus 20

Stretching 8:00 [0]

6 PM

Running 26:02 intensity: (11:51 @1) + (14:11 @2) 2.22 mi (11:44 / mi) +48m 10:59 / mi
ahr:125 max:144 shoes: Nimbus 20

with Samantha, who wanted to run anywhere except around the neighborhood. the track lights were on, but soccer was happening there, so we did some laps around the outside.

Wednesday Nov 7, 2018 #

12 PM

Strength 8:57 [1]
ahr:71 max:97

Running 47:43 intensity: (13:34 @1) + (34:09 @2) 5.56 mi (8:35 / mi) +89m 8:10 / mi
ahr:130 max:150 shoes: Nimbus 20

Stretching 11:00 [0]

Tuesday Nov 6, 2018 #

7 AM

Cross training 10:00 [1]

12 PM

Strength 33:33 intensity: (33:08 @1) + (25 @2)
ahr:81 max:134

Running 43:38 intensity: (3:45 @1) + (39:53 @2) 5.0 mi (8:44 / mi)
ahr:129 max:138 shoes: Nimbus 20

Stretching 9:00 [0]

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