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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 24, 2018:

activity # timemileskm+mload
  Running6 4:20:20 27.82(9:21) 44.78(5:49) 66046.4
  Strength6 1:23:508.4
  Stretching7 1:12:00
  Orienteering1 1:10:03 3.09(22:40) 4.97(14:05) 2119 /9c100%7.4
  Elliptical1 45:005.8
  Cross training1 10:001.0
  Total9 9:01:13 30.91 49.75 8719 /9c100%69.1
  [1-5]9 7:49:13

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TuWeThFrSaSuMo

Monday Sep 24, 2018 #

1 PM

Strength 6:38 [1]
ahr:69 max:98

Elliptical 45:00 intensity: (31:30 @1) + (13:30 @2)
ahr:142 max:172 shoes: Nimbus 20

Stretching 12:00 [0]

Sunday Sep 23, 2018 #

Event: QOC Lake Accotink
 
12 PM

Running 3:27 intensity: (1:03 @1) + (2:24 @2) 0.28 mi (12:19 / mi)
ahr:124 max:134 shoes: Nimbus 18

Orienteering 1:10:03 intensity: (1:06:22 @1) + (3:41 @2) ** 4.97 km (14:05 / km) +211m 11:37 / km
ahr:106 max:137 spiked:9/9c shoes: Nimbus 18

Yellow with Samantha. ha
C • So ... 7

Running 5:45 intensity: (5:07 @1) + (38 @2) 0.36 mi (15:59 / mi) +13m 14:20 / mi
ahr:112 max:132 shoes: Nimbus 18

3 PM

Running 1:29:05 intensity: (16:53 @1) + (1:12:12 @2) 8.24 mi (10:49 / mi) +321m 9:39 / mi
ahr:131 max:154 shoes: Nimbus 20

in rock creek. I think this worked better last week when I did it before orienteering. right knee has been a bit creaky this week.

Stretching 6:00 [0]

Saturday Sep 22, 2018 #

1 PM

Strength 27:03 [1]
ahr:75 max:107

Stretching 12:00 [0]

Friday Sep 21, 2018 #

2 PM

Strength 6:40 [1]
ahr:64 max:91

Running 36:04 intensity: (14:11 @1) + (21:53 @2) 4.07 mi (8:51 / mi) +74m 8:23 / mi
ahr:125 max:147

Stretching 10:00 [0]

Thursday Sep 20, 2018 #

12 PM

Strength 30:01 intensity: (29:43 @1) + (18 @2)
ahr:72 max:133

Running 45:59 intensity: (5:28 @1) + (39:59 @2) + (32 @3) 5.62 mi (8:11 / mi) +82m 7:50 / mi
ahr:142 max:158 shoes: Nimbus 20

Stretching 12:00 [0]

Wednesday Sep 19, 2018 #

4 PM

Strength 6:38 [1]
ahr:78 max:109

Running 43:16 intensity: (6:14 @1) + (36:30 @2) + (32 @3) 5.11 mi (8:28 / mi) +91m 8:01 / mi
ahr:141 max:157 shoes: Nimbus 20

Stretching 10:00 [0]

Tuesday Sep 18, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 6:50 [1]
ahr:62 max:80

Running 36:44 intensity: (9:26 @1) + (27:18 @2) 4.14 mi (8:52 / mi) +78m 8:23 / mi
ahr:133 max:149 shoes: Nimbus 20

Stretching 10:00 [0]

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