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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 12, 2015:

activity # timemileskm+mload
  Elliptical3 2:55:3524.6
  Running6 2:14:32 13.02 20.95 1340.6
  Orienteering1 1:11:40 6.47(11:05) 10.41(6:53) 21112 /13c92%29.7
  Bike1 1:02:026.2
  Stretching7 55:00
  Strength2 36:553.8
  Total7 8:55:44 19.49 31.36 22412 /13c92%105.0
  [1-5]7 8:00:44

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TuWeThFrSaSuMo

Monday Jan 12, 2015 #

2 PM

Elliptical 1:05:05 intensity: (36:49 @1) + (28:16 @2)
ahr:123 max:138 shoes: Nimbus 15 yellow

Running 10:27 intensity: (46 @1) + (9:41 @2) 1.0 mi (10:27 / mi)
ahr:130 max:143 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Sunday Jan 11, 2015 #

Event: QOC Combat Village
 
11 AM

Running warm up/down 4:39 intensity: (1:33 @1) + (3:06 @2) 0.46 mi (10:12 / mi) +8m 9:40 / mi
ahr:141 max:179

Orienteering race 1:11:40 intensity: (31 @1) + (13:23 @2) + (38:17 @3) + (19:29 @4) *** 10.41 km (6:53 / km) +211m 6:15 / km
ahr:161 max:175 spiked:12/13c shoes: Inov-8 oroc 340

Blue at Combat Village. fun course by John B. Not running super hard, I am still being careful about my ankle, going easier lets me pay more attention to where I am stepping. I especially didn't want to re-injure it before Georgia, though I am probably ready to test it a little harder.

Running warm up/down 5:20 intensity: (37 @1) + (4:43 @2) 0.5 mi (10:41 / mi) +5m 10:22 / mi
ahr:130 max:150

Stretching 5:00 [0]


Blue - Splits

Saturday Jan 10, 2015 #

8 AM

Bike 1:02:02 [1]
ahr:94 max:115

Running 10:38 intensity: (7:46 @1) + (2:52 @2)
ahr:121 max:128 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Friday Jan 9, 2015 #

3 PM

Elliptical 45:00 intensity: (31:05 @1) + (13:55 @2)
ahr:112 max:132 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Thursday Jan 8, 2015 #

1 PM

Strength 19:21 [1]
ahr:87 max:119

Running tempo 46:54 intensity: (3:32 @1) + (31:16 @2) + (12:06 @4) 5.54 mi (8:28 / mi)
ahr:143 max:170 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Wednesday Jan 7, 2015 #

11 AM

Elliptical 1:05:30 intensity: (36:54 @1) + (28:36 @2)
ahr:119 max:153 shoes: Nimbus 15 yellow

Running warm up/down 8:14 intensity: (1:34 @1) + (6:40 @2)
ahr:127 max:149 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Jan 6, 2015 #

2 PM

Strength 17:34 intensity: (16:24 @1) + (1:10 @2)
ahr:97 max:126

Running intervals 48:20 intensity: (2:19 @1) + (31:46 @2) + (14:15 @5) 5.53 mi (8:44 / mi)
ahr:153 max:174 shoes: Nimbus 15 yellow

4x 0.5mi, 10.3-10.6mph. easing back into some speed, felt ok.

Stretching 6:00 [0]

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