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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 22:

activity # timemileskm+mload
  Running5 4:01:12 26.68(9:02) 42.94(5:37) 58947.8
  Strength7 1:38:599.9
  Elliptical2 1:27:0613.9
  Orienteering1 1:01:31 5.21(11:48) 8.39(7:20) 32646 /48c95%15.8
  Stretching8 1:00:00
  Total9 9:08:48 31.89 51.32 91546 /48c95%87.4
  [1-5]9 8:08:48

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MoTuWeThFrSaSu

Sunday Apr 22 #

11 AM

Running 1:17:14 intensity: (9:58 @1) + (1:07:16 @2) 8.22 mi (9:24 / mi) +276m 8:30 / mi
ahr:134 max:154 shoes: Nimbus 18

Stretching 5:00 [0]

3 PM

Strength 6:28 [1]
ahr:74 max:92

Elliptical 20:06 intensity: (8:05 @1) + (12:01 @2)
ahr:126 max:154 shoes: Nimbus 18

Saturday Apr 21 #

7 AM

Orienteering 1:01:31 intensity: (7:22 @1) + (21:46 @2) + (29:01 @3) + (3:22 @4) ** 8.39 km (7:20 / km) +326m 6:09 / km
ahr:151 max:172 spiked:46/48c shoes: Icebug Spirit6 OLX

Had a map without the course drawn, which made things look a bit different, and also made it harder to follow. Nothing green in the forest yet, except in a few swampy areas. Easy-medium effort.

Stretching 5:00 [0]

1 PM

Strength 33:17 [1]
ahr:83 max:110

Stretching 5:00 [0]

Friday Apr 20 #

12 PM

Strength 6:46 [1]
ahr:67 max:103

Running 42:11 intensity: (4:58 @1) + (37:13 @2) 4.69 mi (9:00 / mi) +89m 8:30 / mi
ahr:133 max:151 shoes: Nimbus 18

Stretching 8:00 [0]

Thursday Apr 19 #

12 PM

Strength 6:35 [1]
ahr:68 max:87

Elliptical 1:07:00 intensity: (27:00 @1) + (40:00 @2)
ahr:125 max:150 shoes: Nimbus 18

knees were feeling a little creaky after yesterday's run...gave them a rest today.

Stretching 8:00 [0]

Wednesday Apr 18 #

1 PM

Strength 6:31 [1]
ahr:59 max:73

Running 48:55 intensity: (32 @1) + (36:06 @2) + (12:17 @3) 5.61 mi (8:43 / mi) +71m 8:23 / mi
ahr:149 max:163 shoes: Nimbus 18

Stretching 10:00 [0]

Tuesday Apr 17 #

12 PM

Strength 33:02 [1]
ahr:75 max:98

Running 36:14 intensity: (2:26 @1) + (32:07 @2) + (1:41 @3) 4.07 mi (8:54 / mi) +83m 8:23 / mi
ahr:137 max:160 shoes: Nimbus 18

Stretching 9:00 [0]

Monday Apr 16 #

4 PM

Strength 6:20 [1]
ahr:70 max:104

Running 36:38 intensity: (27 @1) + (36:11 @2) 4.09 mi (8:57 / mi) +71m 8:30 / mi
ahr:149 shoes: Nimbus 18

Stretching 10:00 [0]

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