Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 21, 2018:

activity	#	time	miles		km		+m				load
Running	6	5:06:21	29.65	(10:20)	47.72	(6:25)	529				55.5
Strength	5	1:52:30									11.3
Orienteering	1	1:29:05	6.76	(13:11)	10.88	(8:11)	437	18 /	20c	90%	35.5
Stretching	7	48:00
Total	9	9:15:56	36.41		58.6		966	18 /	20c	90%	102.3
[1-5]	9	8:27:56

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Monday May 21, 2018 #

12 PM

Strength 6:44 [1]
ahr:72 max:104

Running 38:45 4.09 mi (9:28 / mi) +72m 8:59 / mi
ahr:126 max:140 shoes: Nimbus 20

Stretching 12:00 [0]

Sunday May 20, 2018 #

Event: QOC Fountainhead Far West

9 AM

Running 46:40 3.08 mi (15:09 / mi) +63m 14:15 / mi
ahr:134 shoes: Nimbus 20

Girls on the Run 5k with Eliza. She got tired early on and we took a bunch of walking breaks, which she made a big deal about feeling guilty about. It was warm and very humid, which seemed to slow everybody down. I think she was also tired from a sleep-over Friday and sleeping too late to eat a good breakfast.

11 AM

Orienteering 1:29:05 *** 10.88 km (8:11 / km) +437m 6:49 / km
ahr:157 max:181 spiked:18/20c shoes: Icebug Spirit6 OLX

Fun blue course at Fountainhead, mostly smooth run. My legs enjoyed the soft wet ground, and it wasn't even that muddy. Uncomfortably muggy though, brain was melting towards the end. Didn't see Michael, but cool that he is around.

Stretching 5:00 [0]

4 PM

Strength 30:00 [1]

at Sandy Spring Adventure Park with Samantha for a summer camp reunion activity thing. We did about two hours worth of high wire type traverse courses. Wore my stiff hiking shoes which felt a little better on my arches than last year.

Blue - Splits

Saturday May 19, 2018 #

7 AM

Running 1:47:24 [2] 10.35 mi (10:23 / mi) +280m 9:34 / mi
shoes: Nimbus 18

rainy run in rock creek. some small detours for flooding. not sure what happened to the end of my track.

Stretching 3:00 [0]

12 PM

Strength 36:29 [1]
ahr:73 max:121

Stretching 3:00 [0]

Friday May 18, 2018 #

6 PM

Running 22:26 1.86 mi (12:04 / mi) +35m 11:24 / mi
ahr:124 max:141

with Samantha. Missed my lunchtime workout for the second time this week, but at least I got free lunch both times.

Stretching 5:00 [0]

Thursday May 17, 2018 #

12 PM

Strength 32:40 [1]
ahr:69 max:103

Running (treadmill) 39:29 4.68 mi (8:26 / mi)
ahr:127 max:145 shoes: Nimbus 20

Stretching 10:00 [0]

Wednesday May 16, 2018 #

11 AM

Strength 6:37 [1]
ahr:68 max:82

Running 51:37 5.59 mi (9:14 / mi) +78m 8:51 / mi
ahr:129 max:143 shoes: Nimbus 18

Stretching 10:00 [0]

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