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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 18, 2019:

activity # timemileskm+mload
  Running8 4:37:03 28.55(9:42) 45.94(6:02) 32650.8
  Stretching7 2:05:001.5
  Strength6 1:46:4010.7
  Orienteering1 1:44:11 10.15(10:16) 16.33(6:23) 38138 /41c92%44.6
  Downhill skiing1 39:00 15623.9
  Total10 10:51:54 38.7 62.28 226838 /41c92%111.5
  [1-5]10 9:01:54

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TuWeThFrSaSuMo

Monday Nov 18, 2019 #

5 PM

Strength 8:27 [1]
ahr:106 max:138

Running 24:00 intensity: (19 @1) + (23:41 @2) 2.13 mi (11:16 / mi) +39m 10:40 / mi
ahr:145 max:162 shoes: Nimbus 20 green

neighborhood loop with Samantha

Stretching 4:00 [0]

Sunday Nov 17, 2019 #

Event: Susquehanna Stumble @ Patuxent River Park (QOC)
 
10 AM

Running 14:07 intensity: (6:38 @1) + (7:28 @2) + (1 @3) 1.03 mi (13:45 / mi) +6m 13:31 / mi
ahr:124 max:148

Orienteering race 1:44:11 intensity: (1:29:24 @3) + (14:47 @4) *** 16.33 km (6:23 / km) +381m 5:43 / km
ahr:144 max:169 spiked:38/41c shoes: Icebug Spirit 7 OLX

The Stumble. I ended up 5th just behind PZ. Spent most of the race chasing Joe, AJ, and Peter, until the second-to-last window when Joe and AJ chose a different order. On my own in the last window, where I lost almost 2 mins with bad compass following. Caught up to PZ after he made an even bigger mistake, and while I was barely ahead of him to the next 3, he easily out-sprinted me to the finish. Besides that I felt pretty good physically.

The course was fun and Matt kept us mostly in the nice open parts of the forest. I could be misremembering, but I expected more scratchy/junky areas. The marshes were also mostly dry and fast, which was a nice surprise.
5 PM

Running 27:42 intensity: (22:34 @1) + (5:08 @2) 2.37 mi (11:41 / mi) +36m 11:10 / mi
ahr:118 max:146 shoes: Nimbus 20 green

with Eliza! we ran by the library and returned her book.

Strength 9:34 [1]
ahr:66 max:90

Stretching 5:00 [0]


Long - Splits

Saturday Nov 16, 2019 #

8 AM

Downhill skiing 39:00 [1] +1562m
ahr:83 max:121

opening day at Roundtop with Samantha. Only like 2.5 ways down but still fun to get out this early in the season.

Friday Nov 15, 2019 #

12 PM

Strength 11:53 [1]
ahr:90 max:119

Running 37:10 intensity: (6:43 @1) + (30:27 @2) 4.18 mi (8:53 / mi) +54m 8:33 / mi
ahr:130 max:155 shoes: Nimbus 20 green

Stretching 11:00 [0]

Thursday Nov 14, 2019 #

12 PM

Strength 16:01 [1]
ahr:77 max:113

Running 49:00 intensity: (9:54 @1) + (38:56 @2) + (10 @3) 5.6 mi (8:45 / mi) +70m 8:25 / mi
ahr:133 max:160 shoes: Nimbus 20 green

Stretching 10:00 [0]

6 PM

Stretching 1:15:00 intensity: (1:00:00 @0) + (15:00 @1)

Alex really wanted me to do a stretching class with her, and I maybe didn't hurt myself. Just have to survive 3 more in future weeks.

Wednesday Nov 13, 2019 #

12 PM

Strength 37:32 intensity: (37:17 @1) + (15 @2)
ahr:91 max:133

Running 39:20 intensity: (7:30 @1) + (31:50 @2) 4.14 mi (9:30 / mi) +62m 9:05 / mi
ahr:130 max:150 shoes: Nimbus 20 green

TSS spur/reentrant exercise (~10 mins). upon review it looks like I got 2 or 3 of them wrong.

Stretching 10:00 [0]

Tuesday Nov 12, 2019 #

12 PM

Strength 23:13 [1]
ahr:69 max:97

Running (treadmill) 52:07 intensity: (16:06 @1) + (22:01 @2) + (14:00 @3) 6.06 mi (8:36 / mi)
ahr:132 max:155 shoes: Nimbus 20 green

Stretching 10:00 [0]

6 PM

Running 33:37 intensity: (5:09 @1) + (28:28 @2) 3.04 mi (11:04 / mi) +60m 10:25 / mi
ahr:146 shoes: Nimbus 20 green

NIH park with Samantha

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