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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 7, 2019:

activity # timemileskm+mload
  Orienteering2 2:42:59 12.95(12:35) 20.84(7:49) 60060 /63c95%45.6
  Running4 2:03:48 13.32(9:18) 21.44(5:47) 18224.9
  Downhill skiing1 1:50:00 653611.0
  Elliptical2 1:30:0011.7
  Strength4 1:03:426.4
  Stretching6 54:00
  Cross training1 4:00 2.0(2:00) 3.22(1:15)0.4
  Total10 10:08:29 28.27 45.5 731760 /63c95%99.9
  [1-5]9 9:14:29

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TuWeThFrSaSuMo

Monday Jan 7, 2019 #

12 PM

Strength 8:36 [1]
ahr:73 max:99

Elliptical 50:00 intensity: (34:50 @1) + (15:10 @2)
shoes: Nimbus 20 green

Stretching 10:00 [0]

Sunday Jan 6, 2019 #

11 AM

Orienteering 1:15:31 intensity: (43 @1) + (21:12 @2) + (39:51 @3) + (13:45 @4) *** 9.96 km (7:35 / km) +370m 6:24 / km
ahr:158 max:174 spiked:17/20c shoes: Icebug Spirit6 OLX

Blue at Fountainhead. Cleared to go at the last minute after I was able to get out of hanging out at the mall with Eliza and her friend. Legs and lower back muscles tired from yesterday, so I mostly just cruised. Big-ish mistake on 12 even though I had already seen it, left the trail at an indistinct spot with imprecise direction as I was eating a Gu, and ended up way too far left. Took a branch in the eye a bit later, maybe should start wearing my clear biking glasses. Nice day though.

Running warm up/down 2:00 [1] 0.1 mi (20:00 / mi)
shoes: Icebug Spirit6 OLX

2 PM

Running 24:00 intensity: (12 @1) + (19:45 @2) + (4:03 @3) 1.97 mi (12:11 / mi) +33m 11:35 / mi
ahr:150 max:164 shoes: Nimbus 20 green

with Samantha. New (same) shoes, last pair was starting to show my toes through one of the seams along the sole. Maybe from all those side-planks. New soles are still too hard.

Stretching 7:00 [0]

Saturday Jan 5, 2019 #

7 AM

Downhill skiing 1:50:00 [1] +6536m
ahr:86 max:114

solo trip, Eliza had plans with friends, and Samantha slept until 11. expecting rain but didn't get any until the last half hour. Not in shape for heavy soft stuff yet. Not much snow either, it hasn't been below freezing for over a week.

Friday Jan 4, 2019 #

12 PM

Strength 22:43 [1]
ahr:75 max:90

Running 47:46 intensity: (1:47 @1) + (44:54 @2) + (1:05 @3) 5.58 mi (8:34 / mi) +73m 8:14 / mi
ahr:143 max:161 shoes: Nimbus 20

Stretching 12:00 [0]

Thursday Jan 3, 2019 #

12 PM

Strength 7:50 [1]
ahr:74 max:90

Running 50:02 [2] 5.67 mi (8:49 / mi) +76m 8:28 / mi
ahr:146 max:175 shoes: Nimbus 20

Stretching 8:00 [0]

Wednesday Jan 2, 2019 #

11 AM

Strength 24:33 [1]
ahr:75 max:113

Elbow infection cleared up last week but still a bit sore right around the tendon. Skin there is peeling now so probably have some internal healing left to do.

Elliptical 40:00 intensity: (28:32 @1) + (11:28 @2)
ahr:110 shoes: Nimbus 20

Stretching 12:00 [0]

Tuesday Jan 1, 2019 #

8 AM

Orienteering 1:27:28 intensity: (1:09 @1) + (54:40 @2) + (29:54 @3) + (1:45 @4) *** 10.88 km (8:02 / km) +230m 7:16 / km
ahr:153 max:173 spiked:43/43c shoes: Icebug Spirit6 OLX

easy run at GFMD, started backwards on my test loop, and then took a detour into govt shutdown territory.
1 PM

Cross training 4:00 [1] 2.0 mi (2:00 / mi)

This is golf, second time out with Samantha. She has been playing for a few years and I started learning (secretly, at first) this fall in order to have another excuse to hang out with her. She was tired from NYE and not in the mood which mostly defeated the purpose. At least I got her to walk 4 holes.
9 PM

Stretching 5:00 [0]

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