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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 28, 2017:

activity # timemileskm+mload
  Orienteering3 3:21:23 16.39(12:17) 26.38(7:38) 86863 /73c86%76.5
  Running6 2:27:50 14.98(9:52) 24.11(6:08) 29233.9
  Stretching6 1:00:00
  Strength1 20:002.0
  Total6 7:09:13 31.37 50.49 116063 /73c86%112.4
  [1-5]6 6:09:13
averages - sleep:2.5

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SaSuMoTuWeThFr

Friday Apr 28, 2017 #

3 PM

Running 20:30 intensity: (3:53 @1) + (11:47 @2) + (4:00 @3) + (50 @4) 1.76 mi (11:39 / mi) +7m 11:30 / mi
ahr:141 max:172 shoes: Nimbus 17 blue

Orienteering race 19:50 intensity: (20 @1) + (1:01 @2) + (3:46 @3) + (14:28 @4) + (15 @5) *** 4.41 km (4:30 / km) +38m 4:19 / km
ahr:166 max:181 spiked:25/26c shoes: Nimbus 17 blue

TT sprint. This went fine except I am slow these days. Probably should have gone left to 5. Lower back is feeling ok afterwards.

Running 5:33 intensity: (49 @1) + (4:44 @2) 0.47 mi (11:49 / mi) +8m 11:12 / mi
ahr:131 max:145 shoes: Nimbus 17 blue

Stretching 12:00 [0]

Wednesday Apr 26, 2017 #

11 AM

Running 34:59 intensity: (19 @1) + (34:40 @2) 4.06 mi (8:37 / mi) +62m 8:14 / mi
ahr:144 max:153 shoes: Nimbus 17 blue

Stretching 8:00 [0]

Tuesday Apr 25, 2017 #

11 AM

Strength 20:00 [1]
ahr:85 max:108

Running (treadmill) 20:54 intensity: (37 @1) + (20:17 @2) 2.0 mi (10:27 / mi)
ahr:140 max:159 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Monday Apr 24, 2017 #

12 PM

Running 37:20 intensity: (3:15 @1) + (34:05 @2) 4.03 mi (9:15 / mi) +67m 8:48 / mi
ahr:135 max:153 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Sunday Apr 23, 2017 #

8 AM

Running 16:19 intensity: (13 @1) + (5:06 @2) + (4:08 @3) + (6:34 @4) + (18 @5) 1.49 mi (10:57 / mi) +55m 9:50 / mi
ahr:159 max:180 shoes: Icebug Spirit6 OLX

Orienteering 1:25:29 intensity: (11 @1) + (10:44 @2) + (50:26 @3) + (24:08 @4) **** 11.33 km (7:33 / km) +347m 6:33 / km
ahr:162 max:172 spiked:18/21c shoes: Icebug Spirit6 OLX

Solid today except for a slight miss on 1, slower route to 7, and dumb around route to 20 (misread road as fence). Really enjoyed the view running over the top to 12.

Stretching 10:00 [0]

Saturday Apr 22, 2017 #

10 AM

Running 12:15 intensity: (10 @1) + (5:24 @2) + (4:47 @3) + (1:42 @4) + (12 @5) 1.17 mi (10:28 / mi) +93m 8:24 / mi
ahr:155 max:180 slept:2.5 shoes: Icebug Spirit6 OLX

Orienteering race 1:36:04 intensity: (28:26 @2) + (39:33 @3) + (28:05 @4) **** 10.64 km (9:02 / km) +483m 7:22 / km
ahr:157 max:186 spiked:20/26c shoes: Icebug Spirit6 OLX

Tired and moving slowly through wet rocks. Have to get used to running in this stuff again.

Stretching 10:00 [0]

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