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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 30, 2020:

activity # timemileskm+mload
  Running8 4:44:26 28.87(9:51) 46.46(6:07) 53753.9
  Strength7 3:35:5721.6
  Stretching7 43:00
  Orienteering1 38:28 2.93(13:08) 4.72(8:10) 6411 /11c100%7.5
  Total9 9:41:51 31.8 51.18 60111 /11c100%83.1
  [1-5]9 8:58:51

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TuWeThFrSaSuMo

Monday Mar 30, 2020 #

5 PM

Strength 24:01 [1]
ahr:74 max:113

Running 27:59 intensity: (2:47 @1) + (25:12 @2) 2.52 mi (11:06 / mi) +42m 10:33 / mi
ahr:135 max:151 shoes: Nimbus 22

with Samantha

Stretching 5:00 [0]

C • Starlink satellite trains 11

Sunday Mar 29, 2020 #

4 PM

Strength 40:04 [1]
ahr:76 max:99

Running 22:54 intensity: (1:33 @1) + (20:57 @2) + (24 @3) 2.08 mi (11:01 / mi) +50m 10:14 / mi
ahr:141 max:157 shoes: Nimbus 22

with Eliza, who was complaining of achilles tightness. we stopped and stretched, which seemed to help.

Running 31:22 intensity: (53 @1) + (27:41 @2) + (2:48 @3) 3.22 mi (9:44 / mi) +69m 9:08 / mi
ahr:144 max:161 shoes: Nimbus 22

Stretching 8:00 [0]

Saturday Mar 28, 2020 #

Event: QOC PWF Night-O
 
Event: QOC PWF - Training Weekend CANCELLED
 
5 PM

Strength 35:21 [1]
ahr:80 max:109

Running 22:33 intensity: (3:53 @1) + (18:40 @2) 2.1 mi (10:44 / mi) +45m 10:04 / mi
ahr:139 max:161 shoes: Nimbus 22

with Samantha

Running 22:03 intensity: (14 @1) + (21:49 @2) 2.5 mi (8:49 / mi) +44m 8:22 / mi
ahr:153 max:168 shoes: Nimbus 22

Stretching 5:00 [0]

Friday Mar 27, 2020 #

12 PM

Strength 30:34 [1]
ahr:87 max:116

Running 34:51 intensity: (30 @1) + (34:21 @2) 4.0 mi (8:43 / mi) +68m 8:16 / mi
ahr:141 max:154 shoes: Nimbus 22

6 PM

Running 21:56 intensity: (57 @1) + (20:59 @2) 2.12 mi (10:21 / mi) +43m 9:44 / mi
ahr:146 max:158 shoes: Nimbus 22

with Eliza

Stretching 4:00 [0]

Thursday Mar 26, 2020 #

5 PM

Strength 24:25 [1]
ahr:81 max:101

Orienteering 38:28 intensity: (1:34 @1) + (36:54 @2) ** 4.72 km (8:10 / km) +64m 7:39 / km
ahr:139 max:153 spiked:11/11c shoes: Nimbus 22

Urban orienteering with Samantha in Bethesda. Not many cars but some people out on the sidewalks. Early morning probably still best for this.

Stretching 7:00 [0]

Wednesday Mar 25, 2020 #

5 PM

Strength 31:12 [1]
ahr:79 max:110

Running 21:59 intensity: (7:39 @1) + (14:19 @2) + (1 @3) 2.12 mi (10:22 / mi) +37m 9:50 / mi
ahr:128 max:145 shoes: Nimbus 22

with Eliza

Running 18:18 intensity: (49 @1) + (15:30 @2) + (1:59 @3) 2.11 mi (8:40 / mi) +35m 8:15 / mi
ahr:145 max:163 shoes: Nimbus 22

Stretching 8:00 [0]

Tuesday Mar 24, 2020 #

4 PM

Running 35:11 intensity: (2:55 @1) + (32:06 @2) + (10 @3) 4.01 mi (8:46 / mi) +65m 8:21 / mi
ahr:139 max:158 shoes: Nimbus 22

Had to stop by the office to swap some equipment, so ran from there for a change. Corporate lawns are much softer than neighborhood streets.
6 PM

Strength 30:20 intensity: (30:12 @1) + (8 @2)
ahr:99 max:126

Running 25:20 intensity: (18:14 @1) + (7:06 @2) 2.09 mi (12:07 / mi) +40m 11:27 / mi
ahr:114 max:139 shoes: Nimbus 22

with Samantha

Stretching 6:00 [0]

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