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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 14, 2014:

activity # timemileskm+mload
  Elliptical5 3:16:0229.4
  Running5 2:36:19 15.96(9:48) 25.69(6:05) 19836.6
  Orienteering1 52:13 1.6(32:38) 2.58(20:17) 625.2
  Stretching5 45:00
  Strength2 36:403.8
  Bike1 30:013.0
  Total7 8:36:15 17.56 28.27 26078.0
  [1-5]7 7:46:15

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

10 AM

Running (trail) 59:08 intensity: (23 @1) + (49:22 @2) + (9:23 @3) 5.71 mi (10:21 / mi) +198m 9:21 / mi
ahr:154 shoes: Nimbus 15 yellow

Rock creek loop, shortened cut short at the fort. slow, but knees were ok.

Saturday Dec 13, 2014 #

Event: QOC Patapsco Granite
 
12 PM

Orienteering 52:13 [1] 1.6 mi (32:38 / mi) +62m 29:08 / mi
ahr:87 max:118 shoes: Nimbus 15 yellow

White course with the girls. Samantha went ahead by herself and made it to 5 before getting confused, and Eliza and I caught up with her there. Then she got mad at Eliza for not being faster (i.e. she lost time waiting for us), and that was the end of the fun part of our adventure. The mood improved slightly upon discovery of the snacks table.

Friday Dec 12, 2014 #

11 AM

Strength 19:40 [1]
ahr:80 max:122

Elliptical 45:00 intensity: (27:18 @1) + (17:42 @2)
ahr:119 max:148 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Thursday Dec 11, 2014 #

1 PM

Elliptical warm up/down 15:01 intensity: (9:07 @1) + (5:54 @2)
ahr:120 max:155 shoes: Nimbus 15 yellow

Running intervals 45:18 intensity: (1:02 @1) + (29:50 @2) + (9:13 @3) + (5:13 @4) 5.0 mi (9:04 / mi)
ahr:151 max:178 shoes: Nimbus 15 yellow

Elliptical warm up/down 6:00 intensity: (41 @1) + (5:19 @2)
ahr:130 max:134 shoes: Nimbus 15 yellow

Stretching 9:00 [0]

Wednesday Dec 10, 2014 #

11 AM

Strength 17:00 intensity: (15:59 @1) + (1:01 @2)
ahr:95 max:137

Elliptical 1:00:00 intensity: (23:49 @1) + (36:11 @2)
ahr:125 max:140 shoes: Nimbus 15 yellow

Running warm up/down 5:19 intensity: (50 @1) + (4:29 @2) 0.5 mi (10:38 / mi)
ahr:130 max:139 shoes: Nimbus 15 yellow

Stretching 10:00 [0]

Tuesday Dec 9, 2014 #

2 PM

Bike warm up/down 15:01 [1]
ahr:96 max:109

Stretching 5:00 [0]

Running 38:50 intensity: (2:44 @1) + (35:42 @2) + (24 @3) 4.0 mi (9:43 / mi)
ahr:141 max:162 shoes: Nimbus 15 yellow

Bike warm up/down 15:00 [1]
ahr:117 max:122

Elliptical 5:00 [0]

Monday Dec 8, 2014 #

12 PM

Elliptical 1:05:01 intensity: (27:01 @1) + (38:00 @2)
ahr:124 max:148 shoes: Nimbus 15 yellow

Running warm up/down 7:44 intensity: (37 @1) + (7:07 @2) 0.75 mi (10:20 / mi)
ahr:135 max:145 shoes: Nimbus 15 yellow

Stretching 13:00 [0]

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