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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 26, 2014:

activity # timemileskm+mload
  Running4 2:11:48 14.05(9:23) 22.61(5:50) 10435.7
  Elliptical3 2:05:0012.5
  Bike2 1:47:0812.8
  Orienteering1 1:10:25 6.55(10:45) 10.54(6:41) 2299 /11c81%35.6
  Stretching8 1:04:00
  Strength2 32:123.3
  Total8 8:50:33 20.6 33.15 3339 /11c81%99.9
  [1-5]7 7:46:33
averages - sleep:7.2

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MoTuWeThFrSaSu

Sunday Jan 26, 2014 #

Event: QOC Combat Village
 
11 AM

Running warm up/down 8:12 intensity: (2:34 @1) + (5:38 @2) 0.75 mi (10:55 / mi) +6m 10:39 / mi
shoes: Inov-8 oroc 340

Orienteering race 1:10:25 intensity: (17 @1) + (3:21 @2) + (25:49 @3) + (40:58 @4) *** 10.54 km (6:41 / km) +229m 6:01 / km
ahr:166 max:174 spiked:9/11c shoes: Inov-8 oroc 340

Combat village blue course. This side of the map is more craptastic (more scratchy than thorny though) than I expected, and there was an inch or two of snow still on the ground, but I was mostly moving well anyway. I sometimes had trouble reading the terrain in the flattish areas.

video

Running warm up/down 10:34 intensity: (3:19 @1) + (7:15 @2) 0.93 mi (11:25 / mi) +6m 11:11 / mi
ahr:136 max:145 shoes: Inov-8 oroc 340

Stretching 4:00 [0]

10 PM

Stretching 7:00 [0]


Blue - Splits

Saturday Jan 25, 2014 #

8 AM

Strength 13:06 intensity: (12:24 @1) + (42 @2)
ahr:98 max:151

Bike 41:00 intensity: (20:21 @1) + (20:39 @2)
ahr:120 max:158

Stretching 7:00 [0]

Friday Jan 24, 2014 #

Note

videos from Saturday and Sunday are up.
C • Saw you fall twice in the f... 2
C • Great videos 1
12 PM

Elliptical warm up/down 10:00 [1]
ahr:103 max:110 slept:7.0

Running intervals 1:01:32 intensity: (18:32 @1) + (26:28 @2) + (16:32 @5) 7.03 mi (8:45 / mi)
ahr:143 max:175 shoes: Nimbus 15

4x 0.75mi, 1% incline. 10.7,10.9,11.1,11.1 mph.

Stretching 10:00 [0]

Thursday Jan 23, 2014 #

5 PM

Strength 19:06 [1]
ahr:76 max:113

Elliptical 55:00 intensity: (54:49 @1) + (11 @2)
ahr:120 max:136

Running 11:48 intensity: (4:12 @1) + (7:36 @2) 1.25 mi (9:26 / mi)
ahr:134 max:144 shoes: Nimbus 15

Stretching 11:00 [0]

Wednesday Jan 22, 2014 #

12 PM

Elliptical 1:00:00 [1]
ahr:106 max:118 slept:7.5

Stretching 6:00 [0]

Tuesday Jan 21, 2014 #

9 PM

Running 39:42 intensity: (1:57 @1) + (37:45 @2) 4.09 mi (9:42 / mi) +92m 9:04 / mi
shoes: Inov-8 oroc 340

Stretching 7:00 [0]

Monday Jan 20, 2014 #

Note

photos from sunday. maybe a bit too much fun was had with the ultrawide.

easier to do the rgmapvideos once there is rg, will wait for that.
C • Photos 3
8 PM

Bike 1:06:08 [1]
ahr:112 max:127 slept:7.0

Stretching 12:00 [0]

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