Attackpoint - performance and training tools for orienteering athletes

Training Log: ken

In the last 7 days:

activity	#	time	miles		km		+m	load
Orienteering	1	1:53:17	5.62	(20:09)	9.05	(12:31)	142	16.2
Bike	1	1:03:08	9.72	(9.2/h)	15.64	(14.9/h)	110	6.3
Elliptical	1	1:02:00						9.4
Running	2	40:20	2.96	(13:38)	4.76	(8:28)	17	4.2
Pool Running	1	30:20						4.4
Stretching	2	25:00
Strength	2	13:32						1.4
Total	6	5:47:37	18.3		29.45		269	41.9
[1-5]	6	5:22:37

1:53

0:00

Friday May 10 #

4 PM

Strength 7:53 [1]
ahr:67 max:90

Running 13:59 [1] 1.0 mi (13:59 / mi)
ahr:97 max:108 shoes: Nimbus 24 blue

Stretching 15:00 [0]

Thursday May 9 #

8 AM

Pool Running 30:20
ahr:111 max:135

At our outdoor pool. Deep end was closed for maintenance but the 5ft end of the lanes was just about right for lightly touching the bottom. Also there was a foot-long live frog doing laps, though he was eventually rescued by a lifeguard with a pole/net thingy.

5 PM

Bike 53:12 [1] 8.52 mi (9.6 mph) +89m
ahr:85 max:108

Bike 9:56 [1] 1.2 mi (7.2 mph) +21m
ahr:82 max:109

Wednesday May 8 #

5 PM

Strength 5:39 [1]
ahr:66 max:73

Running 26:21 1.96 mi (13:27 / mi) +17m 13:06 / mi
ahr:105 max:116 shoes: Nimbus 24 blue

Rock Creek with Samantha. We saw Nadim riding by (actually I recognized his voice before looking!). Heel was ok, got a little worse near the end. A relatively new problem, right ITB seemed irritated but didn’t get worse.

Stretching 10:00 [0]

while Samantha did an extra mile

Tuesday May 7 #

4 PM

Elliptical 1:02:00
ahr:110 max:143

Sunday May 5 #

Event: QOC Rosaryville

12 PM

Orienteering 1:13:07 6.49 km (11:16 / km) +89m 10:33 / km
ahr:110 max:140 shoes: VJ integrator 47

At Swanson Rd checking my beginner courses and one of Samantha's advanced controls. Some leaves out in the forest now, but still nice. It is obvious how little use the trails get.

Orienteering 40:10 2.56 km (15:42 / km) +53m 14:14 / km
ahr:105 max:131 shoes: VJ integrator 47

Changed back into wet clothes to pick up a few controls at Rosaryville. I have never been in the north section across the stream. Western part was really nice anyway. I mostly walked because my heel still doesn't feel great. Now all the controls are hanging to dry in my garage.

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