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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 1, 2017:

activity # timemileskm+mload
  Orienteering3 3:00:26 17.14(10:32) 27.58(6:32) 42655 /62c88%75.7
  Running6 2:14:57 12.48(10:49) 20.08(6:43) 18923.3
  Stretching6 58:00
  Strength1 20:002.0
  Total6 6:33:23 29.62 47.66 61655 /62c88%100.9
  [1-5]6 5:35:23

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TuWeThFrSaSuMo

Monday May 1, 2017 #

12 PM

Running 17:50 intensity: (11:55 @1) + (5:55 @2) 1.84 mi (9:42 / mi) +42m 9:03 / mi
ahr:139 max:157 shoes: Nimbus 17 blue

no major damage from the weekend, just heavy legs.

Stretching 10:00 [0]

Sunday Apr 30, 2017 #

Event: QOC Mason Neck
 
11 AM

Running warm up/down 12:26 [1] 0.83 mi (14:59 / mi) +26m 13:38 / mi
ahr:147 max:177 shoes: Icebug Spirit6 OLX

Orienteering 1:53:51 intensity: (38 @1) + (16:31 @2) + (1:30:13 @3) + (6:29 @4) **** 17.08 km (6:40 / km) +185m 6:19 / km
ahr:160 max:170 spiked:13/15c shoes: Icebug Spirit6 OLX

TT Long. This was really fun, except I regret not being brave enough to go straight to #10.

Also it would have been good not to trip and break my compass on the way out of 11. Saved the capsule which was definitely better than nothing, but still kind of hard to use by itself without a thumb strap and something to point at my current position (used a twig for a while). This is probably the fifth Suunto Arrow 5/6 I have broken like this. Seems like time to wise up and try a different type.

Running 6:06 intensity: (3:10 @1) + (2:56 @2) 0.44 mi (13:54 / mi) +17m 12:26 / mi
ahr:126 max:146

Stretching 8:00 [0]


Blue - Splits

Saturday Apr 29, 2017 #

Event: 10Mila
 
11 AM

Running 10:50 [1] 0.68 mi (15:56 / mi) +18m 14:43 / mi
shoes: Icebug Spirit6 OLX

Orienteering 46:45 intensity: (45 @1) + (2:53 @2) + (24:25 @3) + (18:38 @4) + (4 @5) **** 6.1 km (7:40 / km) +203m 6:34 / km
ahr:163 max:178 spiked:17/21c shoes: Icebug Spirit6 OLX

Cool terrain, decent run. Got a bit confused by my compass at the start. And a few other small problems. Felt slow especially in the rocky stuff.

Running 5:49 intensity: (4:29 @1) + (1:20 @2) 0.4 mi (14:32 / mi) +9m 13:38 / mi
ahr:119 max:136 shoes: Icebug Spirit6 OLX

Stretching 10:00 [0]


Blue - Splits

Friday Apr 28, 2017 #

Event: USA & Canada - WOC/JWOC Team Trials OUSA National 3 day meet
 
3 PM

Running 20:30 intensity: (3:53 @1) + (11:47 @2) + (4:00 @3) + (50 @4) 1.76 mi (11:39 / mi) +7m 11:30 / mi
ahr:141 max:172 shoes: Nimbus 17 blue

Orienteering race 19:50 intensity: (20 @1) + (1:01 @2) + (3:46 @3) + (14:28 @4) + (15 @5) *** 4.41 km (4:30 / km) +38m 4:19 / km
ahr:166 max:181 spiked:25/26c shoes: Nimbus 17 blue

TT sprint. This went fine except I am slow these days. Probably should have gone left to 5. Lower back is feeling ok afterwards.

Running 5:33 intensity: (49 @1) + (4:44 @2) 0.47 mi (11:49 / mi) +8m 11:12 / mi
ahr:131 max:145 shoes: Nimbus 17 blue

Stretching 12:00 [0]


Long - Splits

Wednesday Apr 26, 2017 #

11 AM

Running 34:59 intensity: (19 @1) + (34:40 @2) 4.06 mi (8:37 / mi) +62m 8:14 / mi
ahr:144 max:153 shoes: Nimbus 17 blue

Stretching 8:00 [0]

Tuesday Apr 25, 2017 #

11 AM

Strength 20:00 [1]
ahr:85 max:108

Running (treadmill) 20:54 intensity: (37 @1) + (20:17 @2) 2.0 mi (10:27 / mi)
ahr:140 max:159 shoes: Nimbus 17 blue

Stretching 10:00 [0]

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