Attackpoint - performance and training tools for orienteering athletes

Training Log: ken

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	3	1:50:46	12.3	(9:00)	19.8	(5:36)	80	17.7
Orienteering	1	1:23:37	6.63	(12:37)	10.67	(7:50)	277	16.3
Fake skiing	1	1:21:40	14.39	(10.6/h)	23.16	(17.0/h)	83	16.5
Strength	2	1:07:30						6.9
Bike	1	1:01:04	12.04	(11.8/h)	19.38	(19.0/h)	135	6.1
Stretching	6	53:00
Elliptical	1	20:00						2.0
Total	6	7:57:37	45.36		73.0		575	65.5
[1-5]	6	7:04:37

2:34

0:00

Friday Jun 9 #

6 AM

Fake skiing 1:21:40 14.39 mi (10.6 mph) +83m
ahr:128 max:149 shoes: fake skate skis

Woke up to double-digit/yellow AQI numbers, so outdoors finally, though I didn't know if that would last. A good sign when you can see regular clouds and the moon clearly. Starting to feel tired by the second lap, though I was moving faster than last time and much faster than the times before that. It occurred to me (afterward) that my rollerskiing brain stays very focused on not crashing, I basically don't think about anything except the pavement 10ft ahead. Maybe that is therapeutic.

Stretching 5:00 [0]

Thursday Jun 8 #

1 PM

Running (treadmill) 42:53 5.0 mi (8:35 / mi) +80m 8:10 / mi
ahr:127 max:153 shoes: Nimbus 23

At the gym again with Samantha. Had been thinking elliptical, but then I did the watch-suggested tempo workout. The recommended pace was too easy, which was fine with me. A faster lap at the end. I think my running economy is finally catching up to aerobic capacity. 1% incline.

Stretching 7:00 [0]

Wednesday Jun 7 #

11 AM

Strength 6:44 [1]
ahr:62 max:75

Running (treadmill) 39:32 4.0 mi (9:53 / mi)
ahr:114 max:128 shoes: Nimbus 23

office gym is too hot inside, but mostly not smoky.

Elliptical 20:00 [1]
ahr:112 max:119

Stretching 10:00 [0]

Tuesday Jun 6 #

4 PM

Running (treadmill) 28:21 3.3 mi (8:35 / mi)
ahr:120 max:147 shoes: Nimbus 23

Strength 1:00:46
ahr:99 max:141

left knee a little sore after increasing weights.

Stretching 21:00 [0]

Sunday Jun 4 #

9 AM

Orienteering 1:23:37 10.67 km (7:50 / km) +277m 6:56 / km
ahr:128 max:149 shoes: Icebug Spirit7 #2

a fun training course from Candy Cane park, thanks Nadim! I used the no-trails version of the map except at the very beginning. Mix of very nice forest and thicker stuff. Hopefully the poison ivy has washed off.

C • Candy Cane 1

Stretching 3:00 [0]

5 PM

Bike 1:01:04 [1] 12.04 mi (11.8 mph) +135m
ahr:95 max:114

Easy ride because of the nice weather. I guessed Samantha wouldn’t be sad that I went without her

C • :( 3

Stretching 7:00 [0]

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