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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 9, 2019:

activity # timemileskm+mload
  Running5 2:58:53 18.12(9:52) 29.16(6:08) 26328.7
  Elliptical1 1:15:008.2
  Orienteering1 1:10:38 5.11(13:49) 8.22(8:35) 30513.4
  Strength5 1:02:506.5
  Bike1 50:37 8.62(10.2/h) 13.87(16.4/h) 765.1
  Stretching7 47:00
  Cross training1 10:001.0
  Total9 8:14:58 31.85 51.26 64462.8
  [1-5]9 7:27:58

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MoTuWeThFrSaSu

Sunday Jun 9, 2019 #

7 AM

Orienteering 1:10:38 intensity: (8:49 @1) + (1:01:04 @2) + (45 @3) 8.22 km (8:35 / km) +305m 7:15 / km
ahr:137 max:158 shoes: Icebug Spirit 7 OLX

lazy jog around my GFMD loop. I might need to change it a little to avoid some of the new deadfall.

Stretching 5:00 [0]

Saturday Jun 8, 2019 #

3 PM

Strength 7:41 [1]
ahr:76 max:117

Bike 50:37 intensity: (50:14 @1) + (23 @2) 8.62 mi (10.2 mph) +76m
ahr:94 max:128

with Samantha, after replacing my rear tube which had been leaking air out of the valve. I later figured out how to remove the valve core and clean out the dried sealant that was causing problems in the old tube.

Friday Jun 7, 2019 #

1 PM

Strength 20:15 intensity: (19:46 @1) + (29 @2)
ahr:87 max:141

Running 55:02 intensity: (18:04 @1) + (36:58 @2) 5.7 mi (9:39 / mi) +66m 9:19 / mi
ahr:127 max:143 shoes: Nimbus 20 green

did one of the TSS quadrant exercises, the old way since I hadn't watched the video yet.

Stretching 12:00 [0]

Thursday Jun 6, 2019 #

6 PM

Running 24:03 intensity: (16:23 @1) + (7:40 @2) 2.07 mi (11:37 / mi) +49m 10:49 / mi
ahr:120 max:138 shoes: Nimbus 20

with Samantha

Stretching 3:00 [0]

Wednesday Jun 5, 2019 #

12 PM

Strength 6:14 intensity: (5:46 @1) + (28 @2)
ahr:89 max:132

Elliptical 1:15:00 intensity: (1:08:19 @1) + (6:41 @2)
ahr:118 max:130 shoes: Nimbus 20 green

Stretching 6:00 [0]

Tuesday Jun 4, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 21:27 intensity: (21:08 @1) + (19 @2)
ahr:93 max:131

Running 37:09 intensity: (5:44 @1) + (31:25 @2) 4.16 mi (8:56 / mi) +50m 8:37 / mi
ahr:133 max:147 shoes: Nimbus 20 green

Stretching 8:00 [0]

6 PM

Running 24:51 intensity: (24:33 @1) + (18 @2) 2.1 mi (11:50 / mi) +36m 11:14 / mi
ahr:113 max:130 shoes: Nimbus 20

with Eliza

Stretching 3:00 [0]

Monday Jun 3, 2019 #

12 PM

Strength 7:13 intensity: (6:26 @1) + (47 @2)
ahr:88 max:152

Running 37:48 intensity: (6:23 @1) + (31:25 @2) 4.09 mi (9:15 / mi) +61m 8:50 / mi
ahr:131 max:149 shoes: Nimbus 20 green

Stretching 10:00 [0]

quads and thigh sore today, along with some random core muscles.

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