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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 11 days ending Aug 9, 2015:

activity # timemileskm+mload
  Orienteering6 5:41:24 26.58(12:51) 42.77(7:59) 103332 /85c37%162.0
  Running6 2:10:33 11.95(10:56) 19.23(6:47) 18022.7
  Stretching6 39:00
  Total7 8:30:57 38.53 62.0 121332 /85c37%184.8
  [1-5]7 7:42:46

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ThFrSaSuMoTuWeThFrSaSu

Saturday Aug 8, 2015 #

7 PM

Running 39:03 intensity: (9:00 @0) + (30:03 @1) 3.28 mi (11:55 / mi)
shoes: Nimbus 16

with Samantha

Friday Aug 7, 2015 #

9 AM

Running 15:16 intensity: (6 @0) + (6 @1) + (9:13 @2) + (3:30 @3) + (1:43 @4) + (38 @5) 1.47 mi (10:25 / mi) +34m 9:43 / mi
ahr:150 max:193 shoes: Inov-8 oroc 340

Stretching 8:00 [0]

Orienteering 1:47:32 intensity: (37 @1) + (29:55 @2) + (1:10:15 @3) + (6:45 @4) *** 11.23 km (9:34 / km) +406m 8:06 / km
ahr:158 max:185 spiked:16/22c shoes: Inov-8 oroc 340

Running 2:27 intensity: (1:24 @2) + (33 @3) + (30 @4) 0.22 mi (10:54 / mi)
ahr:153 max:177 shoes: Inov-8 oroc 340


S6D - Day 5 Glen Affric - C39 - Splits

Wednesday Aug 5, 2015 #

11 AM

Running 11:27 intensity: (1:50 @1) + (8:08 @2) + (1:29 @3) 0.97 mi (11:50 / mi) +48m 10:15 / mi
ahr:138 max:165 shoes: Inov-8 oroc 340

Orienteering race 41:39 intensity: (4 @0) + (25 @1) + (3:42 @2) + (13:23 @3) + (23:25 @4) + (40 @5) *** 5.89 km (7:04 / km) +100m 6:31 / km
ahr:165 max:194 spiked:16/21c shoes: Inov-8 oroc 340

Running 4:18 intensity: (37 @1) + (3:41 @2) 0.34 mi (12:35 / mi) +5m 12:02 / mi
ahr:134 max:141 shoes: Inov-8 oroc 340

Stretching 5:00 [0]


S6D - Day 3 Darnaway - C39 - Splits

Monday Aug 3, 2015 #

9 AM

Running 13:30 intensity: (1 @0) + (1:46 @1) + (7:53 @2) + (3:34 @3) + (16 @4) 0.91 mi (14:50 / mi) +71m 11:56 / mi
ahr:144 max:169 shoes: Inov-8 oroc 340

Orienteering 1:14:57 intensity: (8 @1) + (4:26 @2) + (18:48 @3) + (51:24 @4) + (11 @5) *** 7.74 km (9:41 / km) +361m 7:51 / km
ahr:167 max:180 21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]


S6D - Day 2 Strathfarrar - C39 - Splits

Sunday Aug 2, 2015 #

11 AM

Running 15:32 intensity: (1:42 @1) + (13:04 @2) + (41 @3) + (5 @4) 1.46 mi (10:38 / mi) +22m 10:10 / mi
ahr:139 max:169 shoes: Inov-8 oroc 340

Orienteering 1:12:55 intensity: (14 @1) + (22 @2) + (1:49 @3) + (1:00:25 @4) + (10:05 @5) *** 9.81 km (7:26 / km) +162m 6:52 / km
ahr:174 max:185 21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]


S6D - Day 1 Achagour - C39 - Splits

Friday Jul 31, 2015 #

Event: WOC 2015 & Scottish 6 days
 
6 PM

Running warm up/down 21:00 intensity: (10:00 @1) + (10:00 @2) + (1:00 @4) 2.5 mi (8:24 / mi)
shoes: Nimbus 16

major traffic delays on the way to Forres, arrived just 2 minutes before quarantine closed...made for a stressful ride.

Orienteering race 15:29 [4] 4.0 km (3:52 / km)
shoes: Nimbus 16

WOC sprint qualification. no major problems, hesitated a bit to 2, then sub-optimal routes to 7 and 11, missed cutting a corner to 14. relieved to have escaped any disaster, but left feeling like a slow guy. it felt like I could have run harder, probably I lacked the confidence to do so, and take full advantage of the touchless punching.

Running warm up/down 8:00 [1] 0.8 mi (10:00 / mi)
shoes: Nimbus 16

Stretching 8:00 [0]

Thursday Jul 30, 2015 #

2 PM

Orienteering 28:52 intensity: (9:48 @1) + (12:17 @2) + (1:37 @3) + (3:51 @4) + (1:19 @5) 2.55 mi (11:20 / mi) +4m 11:17 / mi
ahr:135 shoes: Nimbus 16

C • Good luck! 2

Stretching 8:00 [0]

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