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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 12, 2016:

activity # timemileskm+mload
  Running4 2:26:29 15.16(9:40) 24.4(6:00) 17428.5
  Stretching8 2:03:004.0
  Bike1 1:12:25 16.23(13.4/h) 26.11(21.6/h) 1377.9
  Elliptical2 1:00:006.0
  Orienteering1 59:17 5.66(10:29) 9.11(6:31) 15717 /20c85%36.5
  Strength1 8:470.9
  Total8 7:49:58 37.05 59.62 46817 /20c85%83.8
  [1-5]7 5:56:58

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

Event: QOC Jug Bay
 
9 AM

Stretching 8:00 [0]

11 AM

Running warm up/down 10:06 intensity: (33 @1) + (9:33 @2) 0.98 mi (10:16 / mi) +19m 9:41 / mi
ahr:146 max:163 shoes: Inov-8 oroc 340

Orienteering 59:17 intensity: (12 @1) + (27 @2) + (2:18 @3) + (51:38 @4) + (4:42 @5) *** 9.11 km (6:31 / km) +157m 6:00 / km
ahr:174 max:180 spiked:17/20c shoes: Inov-8 oroc 340

RG The chase, more Jukola training. Very hot, even by chase standards, mid-90s F. Pretty tight with Kevin, Dan, and Glen G for the whole first loop. Then I pulled away with a solid second loop, but then suffered/slowed a bit on the last loop. Mistakes of interest:
4) up the wrong reentrant first. had looked in the right one but the control was up further than I could see.
19) wandered left off intended line.
20) lost time here when I couldn't climb out of the 6ft stream gully. roots I tried to climb were only attached at one end. had to back up and try a different place.

Wore headcam, only because it seemed to be a tradition...didn't help in the heat. will post at some point.

Running warm up/down 26:39 intensity: (19 @1) + (26:20 @2) 2.3 mi (11:35 / mi) +26m 11:11 / mi
ahr:145 shoes: Inov-8 oroc 340

Stretching 10:00 [0]


Adv Long 1 2 3 - Splits

Saturday Jun 11, 2016 #

1 PM

Bike 1:12:25 intensity: (1:05:31 @1) + (6:54 @2) 16.23 mi (13.4 mph) +137m
ahr:112 max:162

Stretching 10:00 [0]

Friday Jun 10, 2016 #

4 PM

Running 34:43 intensity: (3:30 @1) + (31:13 @2) 3.74 mi (9:17 / mi) +67m 8:48 / mi
ahr:136 max:152 shoes: Nimbus 16 red

Stretching 10:00 [3]

Thursday Jun 9, 2016 #

12 PM

Running 37:19 intensity: (1:37 @1) + (35:42 @2) 4.07 mi (9:11 / mi) +31m 8:58 / mi
ahr:138 max:151 shoes: Nimbus 16 red

Stretching 20:00 [0]

Wednesday Jun 8, 2016 #

12 PM

Strength 8:47 [1]
ahr:68 max:88

Elliptical 40:00 [1]
ahr:110 shoes: Nimbus 16 red

Stretching 20:00 [0]

Tuesday Jun 7, 2016 #

2 PM

Stretching 10:00 [0]

Running 37:42 intensity: (1:51 @1) + (35:51 @2) 4.07 mi (9:16 / mi) +31m 9:03 / mi
ahr:141 max:152 shoes: Nimbus 16 red

lower back is feeling pretty good after the weekend, but knees are a little creaky and left achilles is a bit sore.

Stretching 10:00 [0]

Monday Jun 6, 2016 #

12 PM

Stretching 10:00 [0]

Elliptical 20:00 [1]
ahr:107 shoes: Nimbus 16 red

Stretching 15:00 [0]

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