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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 17, 2014:

activity # timemileskm+mload
  Orienteering1 2:25:37 9.17(15:53) 14.76(9:52) 41021.2
  Bike2 1:43:01 16.73 26.92 14916.9
  Elliptical3 1:38:0011.3
  Running2 1:36:17 12.34(7:48) 19.85(4:51) 4630.2
  Stretching5 46:00
  Strength2 29:40 0.15 0.253.0
  Total6 8:38:35 38.39 61.78 60582.5
  [1-5]6 7:22:35

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TuWeThFrSaSuMo

Sunday Mar 16, 2014 #

Event: QOC Turkey Run Ridge
 
11 AM

Orienteering 2:25:37 intensity: (30:00 @0) + (37:45 @1) + (1:08:46 @2) + (9:06 @3) *** 9.17 mi (15:53 / mi) +410m 13:57 / mi
ahr:134 shoes: Inov-8 oroc 340

checking locations at Rosaryville. meh.

Stretching 5:00 [0]

Saturday Mar 15, 2014 #

3 PM

Bike 1:03:00 intensity: (9:35 @1) + (50:20 @2) + (3:05 @4) 16.73 mi (15.9 mph) +149m
ahr:148

Friday Mar 14, 2014 #

4 PM

Strength 12:05 [1] 0.15 mi (1:18:25 / mi)
ahr:85 max:97

Running 39:20 intensity: (4:58 @1) + (23:14 @2) + (11:08 @3) 5.09 mi (7:44 / mi) +46m 7:31 / mi
ahr:149 max:163 shoes: Nimbus 15

Threw in some occasional quick strides during the run. managed to tweak my left hamstring and calf somehow during the last one. I ran it off, but it felt less than good for a minute or two.

Stretching 9:00 [0]

Thursday Mar 13, 2014 #

3 PM

Bike 40:01 [1]
ahr:106 max:115

Elliptical 26:00 [1]
ahr:108 max:113

Stretching 10:00 [0]

Wednesday Mar 12, 2014 #

11 AM

Running tempo 56:57 intensity: (5:05 @1) + (27:33 @2) + (24:19 @4) 7.25 mi (7:52 / mi)
ahr:150 max:172 shoes: Nimbus 15

Stretching 10:00 [0]

Elliptical 12:00 [1]
ahr:114 max:119

Tuesday Mar 11, 2014 #

12 PM

Strength 17:35 [1]
ahr:111

Elliptical 1:00:00 intensity: (45:13 @1) + (14:47 @2)
ahr:130 max:139

Stretching 12:00 [0]

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