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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 22, 2019:

activity # timemileskm+mload
  Running6 3:52:19 25.42(9:08) 40.91(5:41) 32040.9
  Orienteering1 1:59:16 6.25(19:05) 10.06(11:51) 43128 /28c100%20.2
  Strength5 1:10:097.0
  Elliptical1 50:005.0
  Stretching6 48:00
  Cross training1 13:001.3
  Total7 8:52:44 31.67 50.97 75128 /28c100%74.5
  [1-5]7 8:04:44

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MoTuWeThFrSaSu

Saturday Sep 21, 2019 #

Event: QOC Occoquan
 
10 AM

Running warm up/down 7:05 intensity: (4:58 @1) + (2:07 @2) 0.63 mi (11:15 / mi) +9m 10:45 / mi
ahr:119 max:130 shoes: Icebug Spirit 7 OLX

Orienteering 1:00:18 intensity: (57:23 @1) + (2:55 @2) *** 3.11 km (19:25 / km) +139m 15:52 / km
ahr:102 max:135 spiked:16/16c shoes: Icebug Spirit 7 OLX

Boris planned a control picking exercise using the controls from the event. Samantha and I went together, it was tough but good practice for her. She got confused a few times about which way was up/down, this area is actually good training for that. Apparently her favorite part of the map is the overgrown trashy part, because of the tall grass and pine trees.

Orienteering 58:58 intensity: (26 @1) + (41:12 @2) + (16:01 @3) + (1:19 @4) *** 6.95 km (8:29 / km) +292m 7:01 / km
ahr:151 max:172 spiked:12/12c (injured) shoes: Icebug Spirit 7 OLX

And then the red course, because I figured that would be enough laps across the map. Messed up my back suddenly after 9, seemingly with just the impact from a step, and I slowed down as it bothered me the rest of the way. Still bothering me in the evening though not acutely painful, hopefully it settles overnight.

Also there's still this (p. 49)

Friday Sep 20, 2019 #

12 PM

Strength 25:56 [1]
ahr:100 max:124

Running 36:26 intensity: (2:24 @1) + (34:01 @2) + (1 @3) 4.12 mi (8:51 / mi) +49m 8:32 / mi
ahr:137 max:156 shoes: Nimbus 20 green

Stretching 12:00 [0]

Thursday Sep 19, 2019 #

11 AM

Strength 7:03 [1]
ahr:83 max:118

Running 1:04:33 intensity: (11:44 @1) + (52:49 @2) 7.12 mi (9:04 / mi) +97m 8:42 / mi
ahr:131 max:146 shoes: Nimbus 20 green

with the TSS L/R 3D map-reading exercise.

Stretching 10:00 [0]

Wednesday Sep 18, 2019 #

4 PM

Strength 6:53 [1]
ahr:83 max:117

Running 50:04 intensity: (7:06 @1) + (42:58 @2) 5.72 mi (8:45 / mi) +63m 8:28 / mi
ahr:131 max:144 shoes: Nimbus 20 green

Stretching 5:00 [0]

Cross training 13:00 [1]

Tuesday Sep 17, 2019 #

11 AM

Strength 23:06 [1]
ahr:81 max:122

Elliptical 50:00 [1]
ahr:112 max:123 shoes: Nimbus 20 green

Stretching 10:00 [0]

6 PM

Running 23:58 intensity: (21:42 @1) + (2:16 @2) 2.12 mi (11:18 / mi) +35m 10:45 / mi
ahr:115 max:137 shoes: Nimbus 20 green

with Eliza!

Stretching 3:00 [0]

Monday Sep 16, 2019 #

12 PM

Strength 7:11 [1]
ahr:81 max:107

Running 50:13 intensity: (7:23 @1) + (42:50 @2) 5.71 mi (8:48 / mi) +68m 8:29 / mi
ahr:136 max:151 shoes: Nimbus 20 green

Stretching 8:00 [0]

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