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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 27, 2019:

activity # timemileskm+mload
  Orienteering3 2:28:26 12.1(12:16) 19.47(7:37) 55156 /61c91%34.6
  Elliptical2 2:14:0119.3
  Running5 2:13:05 12.72(10:28) 20.46(6:30) 23621.5
  Stretching6 1:07:00
  Hiking1 45:00 1.37(1.8/h) 2.2(2.9/h) 6015 /15c100%1.0
  Strength3 38:323.9
  Cross training1 10:001.0
  Total10 9:36:04 26.19 42.14 84771 /76c93%81.2
  [1-5]10 7:54:04

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SuMoTuWeThFrSa

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet
 
8 AM

Running 16:19 intensity: (6:06 @1) + (10:13 @2) 1.32 mi (12:22 / mi) +76m 10:29 / mi
ahr:154 max:179 shoes: Icebug Spirit 7 OLX

Orienteering 36:55 intensity: (31 @1) + (11:09 @2) + (23:53 @3) + (1:22 @4) **** 4.75 km (7:47 / km) +180m 6:32 / km
ahr:156 max:172 spiked:16/16c shoes: Icebug Spirit 7 OLX

WP middle blue. Solid, if cautious run. left arch hurting slightly at the end.

Running 2:00 [1] 0.15 mi (13:45 / mi)
ahr:109 max:124

Stretching 10:00 [0]

3 PM

Running warm up/down 10:18 intensity: (2:00 @1) + (8:18 @2) 0.72 mi (14:18 / mi)
ahr:113 max:149 shoes: Nimbus 20 green

attempt at warmup, but wind and rain made it cold.

Orienteering 20:04 intensity: (58 @1) + (15:49 @2) + (3:17 @3) *** 3.3 km (6:05 / km) +81m 5:25 / km
ahr:147 max:164 spiked:22/26c shoes: Nimbus 20 green

this was a fun sprint. kept my running speed down due to slippery conditions and having eaten too much pizza for lunch, in addition to the WP sandwich. placed a bit higher than expected, maybe because lots of MPs. feet felt fine.

Stretching 10:00 [0]


Middle - Blue - Splits

Sprint - Blue - Splits

Thursday Apr 25, 2019 #

10 AM

Strength 7:58 intensity: (7:57 @1) + (1 @3)
ahr:70 max:86

Elliptical 1:07:01 intensity: (51:27 @1) + (15:33 @2) + (1 @3)
ahr:112 max:132 shoes: Nimbus 20 green

Stretching 12:00 [0]

Wednesday Apr 24, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 22:40 [1]
ahr:72 max:100

Running 38:21 intensity: (9:30 @1) + (28:51 @2) 4.15 mi (9:14 / mi) +51m 8:54 / mi
ahr:126 max:141 shoes: Nimbus 20 green

Stretching 13:00 [0]

Tuesday Apr 23, 2019 #

11 AM

Strength 7:54 [1]
ahr:69 max:95

Elliptical 1:07:00 intensity: (24:03 @1) + (42:57 @2)
ahr:130 max:151 shoes: Nimbus 20 green

Stretching 12:00 [0]

5 PM

Running 23:27 intensity: (14:36 @1) + (8:51 @2) 2.05 mi (11:26 / mi) +24m 11:03 / mi
ahr:122 max:147 shoes: Nimbus 20

with Eliza!
C • Sweet! 1

Monday Apr 22, 2019 #

Note

Last month I switched our home electricity source to 100% wind power, because we can do that in Maryland. Just got the first bill, only about an extra 2 cents per kwh or $20. Happy Earth Day!
C • Nice! Solar and an EV next? 3
6 PM

Running 42:40 intensity: (17:16 @1) + (25:24 @2) 4.33 mi (9:51 / mi) +85m 9:17 / mi
ahr:126 max:143 shoes: Nimbus 20 green

Stretching 10:00 [0]

Sunday Apr 21, 2019 #

11 AM

Hiking 45:00 intensity: (35:00 @0) + (10:00 @1) ** 1.37 mi (1.8 mph) +60m
ahr:90 max:110 spiked:15/15c

short great falls loop with the ladies. made a map with some controls for Samantha.
3 PM

Orienteering 1:31:27 intensity: (17:06 @1) + (1:10:23 @2) + (3:52 @3) + (6 @4) *** 11.43 km (8:00 / km) +290m 7:06 / km
ahr:136 max:166 spiked:18/19c shoes: Icebug Spirit 7 OLX

Easy run around an old blue course at Little Bennett. left arch hurting occasionally, and had to skip the last few controls after I developed a small but painful blister above my left heel. Had tried just one pair of socks in these tighter shoes, but it seems like that isn't going to work. Was going well before that though. Also, pollen.

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