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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 14:

activity # timemileskm+mload
  Elliptical2 2:27:0023.4
  Orienteering2 2:22:12 13.12(10:50) 21.11(6:44) 48739 /42c92%44.8
  Running5 1:55:09 11.36(10:08) 18.28(6:18) 14920.3
  Stretching6 54:00
  Strength4 44:384.5
  Cross training1 5:000.5
  Total8 8:27:59 24.48 39.4 63539 /42c92%93.5
  [1-5]8 7:33:59

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MoTuWeThFrSaSu

Sunday Apr 14 #

8 AM

Running 6:36 intensity: (2:37 @1) + (3:59 @2) 0.45 mi (14:40 / mi) +8m 13:55 / mi
ahr:125 max:140 shoes: Icebug Spirit 7 OLX

Orienteering race 1:43:40 intensity: (42 @1) + (26:08 @2) + (1:11:13 @3) + (5:37 @4) *** 15.47 km (6:42 / km) +376m 5:59 / km
ahr:157 max:174 spiked:23/25c shoes: Icebug Spirit 7 OLX

Long blue. Didn't feel like I would be ready for this, but it actually went just fine. Bad route to #5, I had felt like I went too far around to 3 (though in retrospect it was fine), so tried to go straighter to 5. Slow going across the quarry area. Nice terrain otherwise, and I enjoyed going for long stretches without seeing anybody else. Passed Patrick near the end, but he was moving fast and got ahead of me again when I had a bit of a bobble, staying ahead to the finish.

Left foot complaining slightly by the end. Ran with other new compass (Silva NOR [non-360]) which didn't have any problems getting stuck.

Samantha came from 3rd place into 1st overall ISIF with a great run today!

Stretching 5:00 [0]

Saturday Apr 13 #

9 AM

Running 8:37 intensity: (5:33 @1) + (3:04 @2) 0.69 mi (12:30 / mi)
ahr:116 max:135 shoes: Icebug Spirit 7 OLX

new shoes, a half euro size smaller than my last ones, since that's what was available. shortish warm-up as I was keeping Samantha company before her start.

Orienteering 38:32 intensity: (2:03 @1) + (9:03 @2) + (12:18 @3) + (15:08 @4) **** 5.65 km (6:49 / km) +111m 6:13 / km
ahr:157 max:173 spiked:16/17c shoes: Icebug Spirit 7 OLX

Solid middle distance race. Not fast but mostly smooth. New compass (Silva NOR 360) needle got stuck twice, I needed to shake it to get it spinning again.

Stretching 5:00 [0]

Thursday Apr 11 #

11 AM

Strength 8:09 [1]
ahr:66 max:85

Running 37:22 intensity: (8:56 @1) + (28:26 @2) 4.08 mi (9:10 / mi) +59m 8:46 / mi
ahr:129 max:146 shoes: Nimbus 20 green

Stretching 12:00 [0]

Wednesday Apr 10 #

8 AM

Cross training 5:00 [1]

11 AM

Strength 6:54 [1]
ahr:66 max:86

Elliptical 1:07:00 intensity: (37:01 @1) + (29:59 @2)
ahr:121 max:143 shoes: Nimbus 20 green

Stretching 12:00 [0]

Tuesday Apr 9 #

12 PM

Strength 20:18 [1]
ahr:74 max:101

Running 36:36 intensity: (1:13 @1) + (22:04 @2) + (12:09 @3) + (1:10 @4) 4.1 mi (8:56 / mi) +57m 8:34 / mi
ahr:148 max:170 shoes: Nimbus 20 green

Stretching 10:00 [0]

5 PM

Running 25:58 intensity: (25:37 @1) + (21 @2) 2.04 mi (12:44 / mi) +24m 12:17 / mi
ahr:112 max:132

Monday Apr 8 #

11 AM

Strength 9:17 [1]
ahr:67 max:85

Elliptical 1:20:00 intensity: (23:07 @1) + (56:53 @2)
ahr:131 max:149 shoes: Nimbus 20 green

Stretching 10:00 [0]

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