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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 6, 2016:

activity # timemileskm+mload
  Running3 1:57:20 9.45(12:25) 15.2(7:43) 35616.3
  Elliptical3 1:55:0311.5
  Orienteering1 1:38:17 7.6(12:56) 12.23(8:02) 14833 /36c91%27.3
  Stretching7 1:19:00
  Bike1 1:11:57 16.33(13.6/h) 26.28(21.9/h) 1438.7
  Downhill skiing1 1:00:00 24586.0
  Strength2 29:403.0
  Total8 9:31:17 33.38 53.72 310533 /36c91%72.8
  [1-5]8 7:45:57

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ThFrSaSuMoTuWe

Wednesday Apr 6, 2016 #

Note

Pictures of VT munchkin adventures
C • Adventures 1
12 PM

Running 20:07 intensity: (14:55 @1) + (5:12 @2) 1.87 mi (10:46 / mi) +27m 10:18 / mi
ahr:119 max:151 shoes: Nimbus 16 red

lower back is loosening up a bit. took it easy and this felt ok.

Elliptical 30:00 [1]
ahr:100 max:102 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday Apr 5, 2016 #

11 AM

Strength 13:18 [1]
ahr:81 max:130

Elliptical 40:03 [1]
ahr:99 max:105 shoes: Nimbus 16 red

Stretching 16:00 [0]

Monday Apr 4, 2016 #

11 AM

Elliptical 45:00 [1]
ahr:101 max:120 (injured) shoes: Nimbus 16 red

Lower back hurting yesterday evening and today, seemingly from racing with tight hip flexors. had also bothered me very briefly last week either from sleeping funny in VT or doing core exercises with insufficient padding underneath. Felt a little better after (but not during) elliptical and HF stretching.

Stretching 15:00 [0]

Sunday Apr 3, 2016 #

Event: QOC Manassas
 
11 AM

Orienteering 19:54 intensity: (13:11 @1) + (6:43 @2) ** 2.0 km (9:58 / km) +14m 9:38 / km
ahr:116 max:156 spiked:7/7c shoes: Nimbus 16

following Samantha on white

Orienteering 31:16 intensity: (8:20 @0) + (22:56 @1) ** 2.8 km (11:10 / km) +55m 10:10 / km
ahr:138 max:167 spiked:8/8c shoes: Nimbus 16

following Samantha on yellow.

Orienteering race 47:07 intensity: (3:55 @2) + (21:45 @3) + (21:27 @4) *** 7.43 km (6:20 / km) +79m 6:01 / km
ahr:166 spiked:18/21c shoes: Inov-8 oroc 340

Stretching 5:00 [0]


Green - Splits

Saturday Apr 2, 2016 #

Note

back from VT
5 PM

Bike 1:11:57 intensity: (56:27 @1) + (15:30 @2) 16.33 mi (13.6 mph) +143m
ahr:110 max:120

Stretching 3:00 [0]

Friday Apr 1, 2016 #

4 PM

Running 1:00:13 intensity: (7:41 @1) + (50:00 @2) + (2:19 @3) + (13 @4) 5.56 mi (10:50 / mi) +252m 9:30 / mi
ahr:135 max:168

Strength 16:22 intensity: (16:15 @1) + (7 @2)
ahr:96 max:128

Stretching 10:00 [0]

Thursday Mar 31, 2016 #

9 AM

Downhill skiing 1:00:00 [1] +2458m

Short day at Okemo with the girls.
3 PM

Running 37:00 intensity: (18:00 @0) + (19:00 @1) 2.02 mi (18:19 / mi) +77m 16:23 / mi
ahr:138 shoes: Nimbus 16

With Eliza, at her request. 1min run/walk. I was expecting we would jog for only a few minutes but she just kept going and going.

Stretching 10:00 [0]

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