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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 21:

activity # timemileskm+mload
  Running4 2:52:47 17.98(9:37) 28.94(5:58) 36832.8
  Elliptical2 2:13:0016.6
  Orienteering1 1:31:27 7.1(12:53) 11.43(8:00) 29018 /19c94%17.0
  Strength6 1:09:507.0
  Stretching6 1:01:00
  Hiking1 45:00 1.37(1.8/h) 2.2(2.9/h) 6015 /15c100%1.0
  Cross training1 9:000.9
  Total9 9:42:04 26.45 42.57 71833 /34c97%75.2
  [1-5]9 8:06:04

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MoTuWeThFrSaSu

Sunday Apr 21 #

11 AM

Hiking 45:00 intensity: (35:00 @0) + (10:00 @1) ** 1.37 mi (1.8 mph) +60m
ahr:90 max:110 spiked:15/15c

short great falls loop with the ladies. made a map with some controls for Samantha.
3 PM

Orienteering 1:31:27 intensity: (17:06 @1) + (1:10:23 @2) + (3:52 @3) + (6 @4) *** 11.43 km (8:00 / km) +290m 7:06 / km
ahr:136 max:166 spiked:18/19c shoes: Icebug Spirit 7 OLX

Easy run around an old blue course at Little Bennett. left arch hurting occasionally, and had to skip the last few controls after I developed a small but painful blister above my left heel. Had tried just one pair of socks in these tighter shoes, but it seems like that isn't going to work. Was going well before that though. Also, pollen.

Saturday Apr 20 #

Event: QOC Manassas
 
4 PM

Strength 7:31 [1]
ahr:73 max:87

Running 50:37 intensity: (11:49 @1) + (38:48 @2) 5.26 mi (9:37 / mi) +121m 8:59 / mi
ahr:131 max:147 shoes: Nimbus 20 green

Stretching 10:00 [0]

totally forgot there was orienteering today, oops.

Friday Apr 19 #

11 AM

Strength 8:00 [1]
ahr:66 max:86

Elliptical 1:33:00 intensity: (1:00:28 @1) + (32:32 @2)
ahr:121 max:197 shoes: Nimbus 20 green

Stretching 12:00 [0]

Thursday Apr 18 #

9 AM

Strength 16:41 [1]
ahr:74 max:124

Running 32:59 intensity: (6:00 @1) + (24:33 @2) + (2:26 @3) 3.41 mi (9:40 / mi) +74m 9:04 / mi
ahr:139 max:160 shoes: Nimbus 20

Stretching 5:00 [0]

12 PM

Cross training 9:00 [1]

Wednesday Apr 17 #

9 AM

Strength 9:11 [1]
ahr:69 max:101

Running 51:43 intensity: (7:57 @1) + (38:02 @2) + (5:44 @3) 5.23 mi (9:53 / mi) +122m 9:13 / mi
ahr:137 max:163 shoes: Nimbus 20

Stretching 10:00 [0]

4 PM

Note

woo!

Tuesday Apr 16 #

11 AM

Strength 21:01 [1]
ahr:78 max:122

Running 37:28 [2] 4.08 mi (9:11 / mi) +51m 8:50 / mi
ahr:140 shoes: Nimbus 20 green

Stretching 12:00 [0]

Monday Apr 15 #

12 PM

Strength 7:26 [1]
ahr:69 max:98

Elliptical 40:00 [1]
shoes: Nimbus 20 green

Stretching 12:00 [0]

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