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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 4, 2019:

activity # timemileskm+mload
  Running8 4:45:32 30.32(9:25) 48.8(5:51) 31554.3
  Strength6 2:35:3115.8
  Orienteering1 1:10:52 6.82(10:23) 10.98(6:27) 25211 /14c78%32.4
  Stretching5 57:005.2
  Cross training2 20:002.0
  Total11 9:48:55 37.14 59.77 56711 /14c78%109.7
  [1-5]11 9:04:55

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TuWeThFrSaSuMo

Monday Nov 4, 2019 #

12 PM

Strength 22:07 [1]
ahr:80 max:109

Running 37:23 intensity: (5:46 @1) + (31:37 @2) 4.1 mi (9:07 / mi) +53m 8:46 / mi
ahr:133 max:153 shoes: Nimbus 20 green

Stretching 13:00 [3]

Sunday Nov 3, 2019 #

Event: SVO Mid Atlantic Championships & NRE at Pine Grove Furnace State Park
 
9 AM

Running warm up/down 11:01 intensity: (2:20 @1) + (8:41 @2) 0.86 mi (12:49 / mi) +9m 12:24 / mi
ahr:131 max:153 shoes: Icebug Spirit 7 OLX

warmup with Samantha, we ran down and checked out the forge.

Orienteering race 1:10:52 intensity: (8:00 @2) + (34:22 @3) + (28:30 @4) *** 10.98 km (6:27 / km) +252m 5:47 / km
ahr:156 max:176 spiked:11/14c shoes: Icebug Spirit 7 OLX

Running 6:13 intensity: (3:27 @1) + (2:46 @2) 0.51 mi (12:11 / mi) +2m 12:04 / mi
ahr:123 max:134 shoes: Icebug Spirit 7 OLX

3 PM

Cross training 10:00 [1]

5 PM

Running 24:57 intensity: (42 @1) + (24:15 @2) 2.13 mi (11:43 / mi) +39m 11:05 / mi
ahr:140 max:158 shoes: Nimbus 20 green

with Eliza!

Blue - Splits

Saturday Nov 2, 2019 #

2 PM

Cross training 10:00 [1]

5 PM

Strength 18:38 [1]
ahr:83 max:122

Friday Nov 1, 2019 #

12 PM

Strength 20:41 intensity: (18:36 @1) + (2:05 @2)
ahr:104 max:141

Running 38:54 intensity: (6:55 @1) + (31:59 @2) 4.15 mi (9:22 / mi) +54m 9:01 / mi
ahr:133 max:163 shoes: Nimbus 20 green

TSS spur/reentrentrant exercise, p2. (~13mins).

Stretching 14:00 [0]

C • Wallops launch this morning 3

Thursday Oct 31, 2019 #

12 PM

Strength 40:21 intensity: (40:12 @1) + (9 @2)
ahr:88 max:126

Running (treadmill) 43:27 intensity: (14:43 @1) + (14:44 @2) + (14:00 @3) 5.1 mi (8:31 / mi)
ahr:129 max:146 shoes: Nimbus 20 green

Stretching 7:00 [0]

Wednesday Oct 30, 2019 #

11 AM

Strength 16:53 [1]
ahr:86 max:124

Running 51:10 intensity: (14:26 @1) + (36:44 @2) 5.63 mi (9:05 / mi) +59m 8:48 / mi
ahr:128 max:153 shoes: Nimbus 20 green

TSS memorization exercise, I think leftover from last month. Rather than run back and forth between the maps, I just simulated that by not looking for 20 paces or so each time I flipped between. Got in a good rhythm doing 3 at a time.
C • Time 3

Stretching 15:00 [0]

Tuesday Oct 29, 2019 #

11 AM

Strength 36:51 [1]
ahr:91 max:124

Running 49:08 intensity: (5:15 @1) + (43:53 @2) 5.71 mi (8:36 / mi) +62m 8:19 / mi
ahr:133 max:152 shoes: Nimbus 20 green

Stretching 8:00 [0]

6 PM

Running 23:19 intensity: (3:43 @1) + (18:53 @2) + (43 @3) 2.13 mi (10:57 / mi) +37m 10:23 / mi
ahr:134 max:161 shoes: Nimbus 20 green

with Eliza!

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