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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 1 days ending Sep 25, 2016:

activity # timemileskm+mload
  Running2 38:55 1.72(22:39) 2.77(14:04) 515.1
  Orienteering2 37:31 5.14(7:18) 8.26(4:32) 11641 /46c89%16.3
  Stretching2 16:00
  Total2 1:32:26 6.85 11.03 16741 /46c89%21.4
  [1-5]2 1:16:26

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Su

Sunday Sep 25, 2016 #

8 AM

Running warm up/down 18:50 intensity: (12:29 @1) + (6:21 @2) 0.75 mi (25:03 / mi) +1m 24:57 / mi
ahr:116 max:135 shoes: Nimbus 17 blue

Orienteering race 21:11 intensity: (1:35 @2) + (11:49 @3) + (7:47 @4) *** 4.8 km (4:25 / km) +79m 4:05 / km
ahr:160 max:171 spiked:22/24c shoes: Nimbus 17 blue

NAOC sprint. Didn't see the steps at #1 on the map, Jeff T was already coming in when I got there. Chased him around for a lot of the rest of the course, got ahead for a while, and then again at the end. Not running all out because of my back, though it seems ok afterwards despite some higher speed sections.

Running warm up/down 6:52 intensity: (1:54 @1) + (4:58 @2) 0.52 mi (13:07 / mi) +24m 11:29 / mi
ahr:129 max:141 shoes: Nimbus 17 blue

Stretching 8:00 [0]

11 AM

Running warm up/down 9:12 intensity: (8:56 @1) + (16 @2) 0.2 mi (45:17 / mi) +3m 43:18 / mi
ahr:112 max:126 shoes: Nimbus 17 blue

Orienteering race 16:20 intensity: (1:04 @2) + (5:20 @3) + (9:56 @4) *** 3.46 km (4:43 / km) +37m 4:28 / km
ahr:164 max:171 spiked:19/22c shoes: Nimbus 17 blue

NAOC sprint relay. Near Austin and Kevin who were both on a different forking for the second half. Ok but not super smooth.

Running warm up/down 4:01 [1] 0.24 mi (16:45 / mi) +23m 12:54 / mi
ahr:114 max:119 shoes: Nimbus 17 blue

With Samantha, who really enjoyed her white course today. After two days of 4th-place finishes, she was 2nd!

Stretching 8:00 [0]

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