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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 9, 2022:

activity # timemileskm+mload
  Strength3 1:33:249.3
  Orienteering1 1:32:39 6.3(14:42) 10.14(9:08) 38614 /16c87%24.5
  Running3 1:18:52 6.4(12:19) 10.3(7:39) 9311.1
  Downhill skiing1 1:15:48 52387.7
  XC skiing3 1:11:17 4.91(14:31) 7.9(9:01) 1089.5
  Stretching6 58:00
  Total8 7:50:00 17.61 28.34 582514 /16c87%62.0
  [1-5]8 6:52:00

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MoTuWeThFrSaSu

Sunday Jan 9, 2022 #

Event: QOC Fountainhead East
 
10 AM

Orienteering 1:32:39 intensity: (1:08 @1) + (1:02:04 @2) + (28:28 @3) + (59 @4) *** 10.14 km (9:08 / km) +386m 7:41 / km
ahr:144 max:165 spiked:14/16c shoes: Icebug Spirit7 #2

Red at Fountainhead East, managed to mostly avoid the cold rain. Lots of snow on the ground, maybe 3-6 inches almost everywhere except the trails which were strangely bare, and more in the gullies. Extra distance following MTB trails or going around steeps and water. Legs tired from yesterday, knees objecting sharply to some downhill parts. Left achilles did better than expected with all the climb but is still an issue.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Stretching 5:00 [0]


Red - Splits

Saturday Jan 8, 2022 #

9 AM

Downhill skiing 1:15:48 intensity: (1:15:00 @1) + (48 @2) +5238m
ahr:86 max:125

at Whitetail while Samantha skied with her friends.

Stretching 5:00 [0]

Friday Jan 7, 2022 #

7 PM

XC skiing 31:31 intensity: (8:19 @1) + (23:12 @2) 2.33 mi (13:32 / mi) +54m 12:37 / mi
ahr:123 max:144 shoes: alex's skis

Thursday Jan 6, 2022 #

7 PM

Strength 23:10 [1]
ahr:78 max:91

Running 26:51 intensity: (11:58 @1) + (14:53 @2) 2.03 mi (13:14 / mi) +25m 12:45 / mi
ahr:121 max:139 shoes: Nimbus 22 grey

with Samantha

Stretching 5:00 [0]

Wednesday Jan 5, 2022 #

5 PM

Strength 50:14 [1]
ahr:75 max:102

Stretching 19:00 [0]

Tuesday Jan 4, 2022 #

6 PM

Running 28:27 intensity: (25:30 @1) + (2:57 @2) 2.18 mi (13:03 / mi) +32m 12:29 / mi
ahr:108 max:137 shoes: Nimbus 22 grey

with Samantha, roads getting icy.

XC skiing 34:23 [1] 2.33 mi (14:45 / mi) +52m 13:48 / mi
ahr:89 max:99 shoes: alex's skis

A bit better today, though still pretty fluffy.

Stretching 12:00 [0]

Monday Jan 3, 2022 #

2 PM

Strength 20:00 [1]

shoveling
4 PM

XC skiing 5:23 intensity: (5:21 @1) + (2 @2) 0.25 mi (21:33 / mi) +2m 21:08 / mi
ahr:107 max:120 shoes: alex's skis

Attempted skiing, but it was a bad sticky combo of fluff and slush. Has been in the 60s all week before it suddenly got cold enough to dump 6", and now it's definitely melting from underneath. Maybe need to wait a day or two for a complete freeze.

Running 23:34 intensity: (9:43 @1) + (13:50 @2) + (1 @3) 2.19 mi (10:46 / mi) +36m 10:14 / mi
ahr:121 max:137 shoes: Nimbus 22 grey

Stretching 12:00 [0]

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