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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 6, 2022:

activity # timemileskm+mload
  Downhill skiing1 2:15:00 1182113.5
  Bike1 1:29:25 11.93(8.0/h) 19.2(12.9/h) 23110.8
  Orienteering1 1:20:54 6.31(12:49) 10.15(7:58) 31711 /14c78%24.6
  Running3 1:20:24 8.27(9:43) 13.31(6:02) 11612.5
  Strength3 53:145.3
  Stretching5 39:00
  Total6 7:57:57 26.51 42.66 1248511 /14c78%66.8
  [1-5]6 7:18:57

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MoTuWeThFrSaSu

Sunday Mar 6, 2022 #

Event: QOC Hemlock Overlook
 
10 AM

Orienteering 1:20:54 intensity: (1:33 @1) + (40:54 @2) + (33:59 @3) + (4:28 @4) 10.15 km (7:58 / km) +317m 6:54 / km
ahr:147 max:165 spiked:11/14c shoes: Icebug Spirit7 #2

Oops, misread a loopy part of the course and ended up running 1-2-4-3-4. Nice warm day (80F on the way home) and nice forest though.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Blue - Splits

Saturday Mar 5, 2022 #

11 AM

Bike (MTB) 1:29:25 intensity: (1:10:38 @1) + (18:47 @2) 11.93 mi (8.0 mph) +231m
ahr:111 max:133

Bike trails from Damascus while Samantha was having her in-car driver’s ed session

Stretching 8:00 [0]

Friday Mar 4, 2022 #

4 PM

Running 23:45 intensity: (21:32 @1) + (2:13 @2) 2.04 mi (11:39 / mi) +20m 11:17 / mi
ahr:114 max:125 shoes: Nimbus 22 grey

Strength 9:01 [1]
ahr:75 max:103

Stretching 12:00 [0]

Thursday Mar 3, 2022 #

5 PM

Strength 19:32 [1]
ahr:72 max:103

Running 21:58 intensity: (8:03 @1) + (13:55 @2) 2.47 mi (8:54 / mi) +31m 8:34 / mi
ahr:121 max:139 shoes: Nimbus 22 grey

with Eliza!

Stretching 7:00 [0]

Wednesday Mar 2, 2022 #

9 AM

Downhill skiing 2:15:00 [1] +11821m
ahr:72 max:108

mostly open but not for long...slushy with some mud and rocks mixed in

Stretching 5:00 [0]

Tuesday Mar 1, 2022 #

5 PM

Strength 24:41 [1]
ahr:74 max:104

Running 34:41 intensity: (6:02 @1) + (28:31 @2) + (8 @3) 3.76 mi (9:13 / mi) +65m 8:45 / mi
ahr:128 max:150 shoes: Nimbus 22 grey

Stretching 7:00 [0]

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