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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 25, 2019:

activity # timemileskm+mload
  Running6 3:55:13 25.03(9:24) 40.28(5:50) 23240.2
  Strength5 2:33:3116.0
  Stretching6 2:07:008.4
  Orienteering1 1:25:38 6.15(13:55) 9.9(8:39) 39825 /26c96%15.6
  Downhill skiing1 42:00 20764.2
  Elliptical1 30:004.4
  Total10 11:13:22 31.18 50.18 270625 /26c96%88.8
  [1-5]10 9:44:22

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TuWeThFrSaSuMo

Monday Nov 25, 2019 #

12 PM

Strength 32:55 [1]
ahr:82 max:111

Running 36:33 intensity: (6:56 @1) + (29:37 @2) 4.18 mi (8:45 / mi) +53m 8:25 / mi
ahr:131 max:155 shoes: Nimbus 20 green

Stretching 13:00 [3]

Sunday Nov 24, 2019 #

10 AM

Orienteering 40:17 intensity: (13:58 @1) + (25:24 @2) + (55 @3) *** 3.99 km (10:06 / km) +159m 8:25 / km
ahr:130 max:160 spiked:14/14c shoes: Icebug Spirit 7 OLX

Long version of the juniors' contour-only training course, while Samantha paired up with Emilia. After the finish I went backwards to see how the girls were doing, and ran into them almost immediately. They seemed to be doing great so I stopped and let them get away.

Samantha said it was really fun.

Orienteering 45:21 intensity: (3:57 @1) + (39:21 @2) + (2:03 @3) *** 5.91 km (7:41 / km) +239m 6:23 / km
ahr:142 max:165 spiked:11/12c shoes: Icebug Spirit 7 OLX

Cruised around the green course. I am not a huge fan of the north end of this map, but some of the southern parts of the course were pretty nice. I guess I had time for blue but wasn't really excited about it. Felt good running, just didn't push it.

Saturday Nov 23, 2019 #

7 AM

Downhill skiing 42:00 [1] +2076m
ahr:66 max:105

6 PM

Running 31:04 intensity: (1:16 @1) + (29:47 @2) + (1 @3) 3.13 mi (9:56 / mi) +62m 9:21 / mi
ahr:137 max:156 shoes: Nimbus 20 green

Winter lights 5k with Eliza! Samantha ran ahead on her own. Both ran well and were happy with their times. results

Friday Nov 22, 2019 #

12 PM

Strength 17:51 [1]
ahr:82 max:107

Running 36:15 intensity: (18:42 @1) + (17:33 @2) 3.91 mi (9:16 / mi)
ahr:126 max:144 shoes: Nimbus 20 green

Elliptical 30:00 intensity: (16:00 @1) + (14:00 @2)
ahr:122 max:133

Stretching 7:00 [0]

watch had been giving bad HR readings (especially at rest) ever since software update last week. Hard reset last night seems to have fixed it.

Thursday Nov 21, 2019 #

11 AM

Strength 45:03 intensity: (43:42 @1) + (1:21 @2)
ahr:92 max:140

Running 51:31 intensity: (20:33 @1) + (30:58 @2) 5.99 mi (8:36 / mi)
ahr:128 max:155 shoes: Nimbus 20 green

Stretching 10:00 [3]

6 PM

Stretching 1:15:00 intensity: (1:00:00 @0) + (15:00 @1)

stretching class again

Wednesday Nov 20, 2019 #

12 PM

Strength 16:35 intensity: (11:59 @1) + (4:16 @2) + (20 @3)
ahr:114 max:161

Running 55:31 [2] 5.7 mi (9:44 / mi) +78m 9:20 / mi
ahr:156 max:178 shoes: Nimbus 20 green

TSS ZMR exercise (30 minutes). Had to guess on some of these, will review later.

Stretching 12:00 [0]

Tuesday Nov 19, 2019 #

11 AM

Strength 41:07 [1]
ahr:114 max:159

Stretching 10:00 [0]

5 PM

Running 24:19 intensity: (20:50 @1) + (3:29 @2) 2.12 mi (11:28 / mi) +39m 10:51 / mi
ahr:119 max:143 shoes: Nimbus 20 green

with Eliza!

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