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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Feb 24:

activity # timemileskm+mload
  Running4 2:40:04 17.71(9:02) 28.5(5:37) 14129.1
  Strength6 2:10:1213.0
  Orienteering1 2:01:56 6.53(18:40) 10.51(11:36) 4834 /34c100%18.0
  Downhill skiing1 1:20:00 79378.0
  Stretching7 1:10:00
  XC Skiing1 56:32 3.82(14:48) 6.15(9:12) 895.9
  Total9 10:18:44 28.06 45.16 821534 /34c100%74.0
  [1-5]9 9:08:44

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MoTuWeThFrSaSu

Sunday Feb 24 #

3 PM

Running 24:17 intensity: (22:28 @1) + (1:49 @2) 1.96 mi (12:23 / mi)
ahr:108 max:128 shoes: Nimbus 20 green

with Samantha

Strength 20:48 [1]
ahr:75 max:120

Stretching 5:00 [0]

left knee is still a bit weird but is improving and seems like it will be fine.

Saturday Feb 23 #

8 AM

Orienteering 2:01:56 intensity: (1:03:33 @1) + (58:23 @2) **** 10.51 km (11:36 / km) +48m 11:21 / km
ahr:122 max:152 spiked:34/34c shoes: Icebug Spirit6 OLX

checking control sites and hanging forest streamers at Mason Neck. I think I overextended my left knee, it feels slightly whacked in the back.
1 PM

Strength 19:33 intensity: (19:32 @1) + (1 @3)
ahr:75 max:104

Stretching 15:00 [0]

Friday Feb 22 #

12 PM

Strength 30:44 [1]
ahr:85 max:111

Running (treadmill) 53:19 intensity: (3:28 @1) + (49:51 @2) 6.0 mi (8:53 / mi)
ahr:134 max:143 shoes: Nimbus 20 green

Stretching 10:00 [0]

Thursday Feb 21 #

8 AM

Downhill skiing 1:20:00 [1] +7937m
ahr:85 max:117

took the morning off and went to Whitetail. great conditions until about 11 when it got really warm and slow, then I had to go to work anyway.

Stretching 8:00 [0]

Wednesday Feb 20 #

11 AM

Strength 20:00 [1]

Shoveling. We got maybe 4" with some sleet and rain on top which made it heavier.
2 PM

XC Skiing 56:32 intensity: (54:26 @1) + (2:06 @2) 3.82 mi (14:48 / mi) +89m 13:48 / mi
ahr:105 max:154 shoes: alex's [rock] skis

lots of ski tracks, and even saw another skier out there. pretty slushy already though.

Stretching 10:00 [0]

Tuesday Feb 19 #

12 PM

Strength 9:06 [1]
ahr:74 max:101

Running 46:44 intensity: (46 @1) + (45:58 @2) 5.64 mi (8:17 / mi) +70m 7:59 / mi
ahr:141 max:155 shoes: Nimbus 20 green

Stretching 10:00 [0]

Monday Feb 18 #

12 PM

Strength 30:01 [1]
ahr:77 max:107

Running 35:44 intensity: (2:34 @1) + (33:09 @2) + (1 @3) 4.11 mi (8:42 / mi) +72m 8:15 / mi
ahr:137 max:153 shoes: Nimbus 20 green

Stretching 12:00 [0]

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