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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 23, 2018:

activity # timemileskm+mload
  Running6 4:31:47 26.26(10:21) 42.27(6:26) 63047.6
  Elliptical2 1:27:0314.6
  Strength5 1:10:007.0
  Stretching8 53:00
  Orienteering1 52:22 4.13(12:41) 6.65(7:53) 35022 /22c100%15.3
  Cross training2 15:001.5
  Total11 9:09:12 30.39 48.91 98022 /22c100%86.0
  [1-5]11 8:16:12

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SaSuMoTuWeThFr

Friday Nov 23, 2018 #

7 AM

Strength 9:08 [1]
ahr:75 max:88

Orienteering 52:22 intensity: (31:01 @2) + (18:45 @3) + (2:36 @4) *** 6.65 km (7:53 / km) +350m 6:14 / km
ahr:152 max:176 spiked:22/22c shoes: Icebug Spirit6 OLX

Training with Boris at GFVA. Haven't been here in a while, these woods are really nice though. I think nicer than MD at the moment. This was fun, thanks to Boris for getting me out the door.

Stretching 5:00 [0]

1 PM

Cross training 5:00 [1]

Golf with Samantha. it was too cold (low 30s), and we only made it 5 holes. Walking would have helped.

Thursday Nov 22, 2018 #

Event: Bethesda Turkey Chase
 
8 AM

Running 12:55 [1] 0.68 mi (19:00 / mi) +34m 16:27 / mi
ahr:128 max:145 shoes: Nimbus 20

Running 24:53 intensity: (5:21 @1) + (19:32 @2) 2.02 mi (12:19 / mi) +68m 11:09 / mi
ahr:137 max:154 shoes: Nimbus 20

Turkey chase 2mi with Eliza. A bit slower than last year. She was suffering dramatically with various complaints until seeing cute dogs and being able to sprint to catch up to them. Samantha took it easy and still ran about the same time as she did last year. Cold, like 29F.

Running 38:28 intensity: (28 @1) + (37:21 @2) + (39 @3) 4.04 mi (9:31 / mi) +105m 8:48 / mi
ahr:142 max:159 shoes: Nimbus 20

Stretching 5:00 [0]

Wednesday Nov 21, 2018 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 8:54 [1]
ahr:67 max:95

Running 48:39 intensity: (4:54 @1) + (43:45 @2) 5.6 mi (8:41 / mi) +89m 8:17 / mi
ahr:135 max:152 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday Nov 20, 2018 #

11 AM

Strength 33:01 [1]
ahr:78 max:100

Running 47:54 intensity: (4:04 @1) + (43:46 @2) + (4 @3) 5.68 mi (8:26 / mi) +178m 7:41 / mi
ahr:140 max:156 shoes: Nimbus 20

Stretching 10:00 [0]

5 PM

Running 26:19 intensity: (14:31 @1) + (11:48 @2) 2.0 mi (13:09 / mi) +33m 12:31 / mi
ahr:129 max:167 shoes: Nimbus 20

Stretching 3:00 [0]

Monday Nov 19, 2018 #

7 AM

Strength 8:36 intensity: (8:23 @1) + (13 @2)
ahr:78 max:126

Elliptical 1:07:03 intensity: (23:26 @1) + (43:37 @2)
ahr:127 max:155 shoes: Nimbus 20

Stretching 8:00 [0]

Sunday Nov 18, 2018 #

Event: [Cancelled] QOC Little Bennett
 
9 AM

Running 45:33 intensity: (17:12 @1) + (28:21 @2) 3.1 mi (14:42 / mi) +72m 13:42 / mi
shoes: Nimbus 20

Girls On The Run 5k with Eliza. She was still a bit tired from yesterday, so we had some walking breaks in there. Crowded as usual.

Stretching 3:00 [0]

Saturday Nov 17, 2018 #

1 PM

Strength 10:21 [1]
ahr:78 max:104

Elliptical 20:00 intensity: (4:53 @1) + (15:07 @2)
ahr:131 max:149 shoes: Nimbus 20

Stretching 10:00 [0]

6 PM

Running 27:06 intensity: (9:44 @1) + (17:06 @2) + (16 @3) 3.14 mi (8:38 / mi) +50m 8:13 / mi
ahr:134 max:157 shoes: Nimbus 20

Run Under the Lights 5k with Samantha, who lowered her PR again by over 90s. Debated leaving the 4-lb camera at home, but that would have been silly. At least for now I can still keep up while carrying it.

This is normally a pretty relaxed and low-key run, but was a bit more chaotic this year because of the surprise addition of a bus ride from a remote parking area (for the same reason this weekend's orienteering was canceled...soggy fields). We also brought Eliza and Alex for the first time this year. Eliza ran and Alex walked fast enough to keep up. Eliza had fun, I will probably run with her next year since Alex is unlikely to be back...she likes walking but not crowds.

results: https://mcrrc.org/race-results/2018/11/run-under-t...

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