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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 4, 2019:

activity # timemileskm+mload
  Running6 3:20:11 20.1(9:58) 32.35(6:11) 26531.5
  Orienteering1 1:54:33 8.57(13:22) 13.79(8:18) 57713 /16c81%25.9
  Elliptical2 1:52:0112.2
  Stretching7 1:10:00
  Strength6 1:09:507.0
  Cross training1 10:001.0
  Total9 9:36:35 28.67 46.14 84213 /16c81%77.7
  [1-5]9 8:26:35

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SuMoTuWeThFrSa

Saturday May 4, 2019 #

9 AM

Running 34:33 [1] 2.87 mi (12:02 / mi) +15m 11:50 / mi
ahr:110 max:121 shoes: Nimbus 20 green

Widewater loop with Eliza, who wanted to try something longer than her usual 2. after working through some cramps, she did great and was proud of herself.

Strength 19:28 [1]
ahr:79 max:104

Stretching 10:00 [0]

1 PM

Cross training 10:00 [1]

Friday May 3, 2019 #

12 PM

Strength 7:01 [1]
ahr:64 max:91

Running 50:14 intensity: (6:28 @1) + (43:45 @2) + (1 @3) 5.68 mi (8:51 / mi) +67m 8:32 / mi
ahr:135 max:150 shoes: Nimbus 20 green

Stretching 13:00 [0]

Thursday May 2, 2019 #

1 PM

Strength 20:43 [1]
ahr:75 max:104

Running 36:57 intensity: (10:50 @1) + (26:06 @2) + (1 @3) 4.16 mi (8:53 / mi) +54m 8:32 / mi
ahr:132 max:151 shoes: Nimbus 20 green

Stretching 11:00 [0]

Wednesday May 1, 2019 #

11 AM

Strength 6:57 [1]
ahr:65 max:88

Elliptical 1:07:01 intensity: (56:41 @1) + (10:20 @2)
ahr:112 max:132 shoes: Nimbus 20 green

Stretching 10:00 [0]

Tuesday Apr 30, 2019 #

11 AM

Strength 8:24 [1]
ahr:72 max:97

Running 37:50 intensity: (5:29 @1) + (32:21 @2) 4.07 mi (9:18 / mi) +52m 8:56 / mi
ahr:132 max:148 shoes: Nimbus 20 green

Stretching 11:00 [0]

5 PM

Running 23:47 intensity: (23:34 @1) + (13 @2) 2.04 mi (11:40 / mi) +23m 11:16 / mi
ahr:112 max:129 shoes: Nimbus 20

with Eliza!

Stretching 5:00 [0]

Monday Apr 29, 2019 #

12 PM

Strength 7:17 [1]
ahr:68 max:89

Elliptical 45:00 [1]
ahr:101 max:112 shoes: Nimbus 20 green

Sunday Apr 28, 2019 #

9 AM

Running 16:50 intensity: (4:03 @1) + (12:47 @2) 1.28 mi (13:09 / mi) +54m 11:38 / mi
ahr:146 max:180 shoes: Icebug Spirit 7 OLX

Orienteering 1:54:33 intensity: (28 @1) + (1:27:42 @2) + (25:08 @3) + (1:08 @4) + (7 @5) **** 13.79 km (8:18 / km) +577m 6:52 / km
ahr:149 max:179 spiked:13/16c shoes: Icebug Spirit 7 OLX

WP long blue. didn't go for elite blue because of my foot, which turned out to be fine. New shoes are tight, but didn't cause any problems. Helps to get them wet before starting. Didn't see #1 even though I was there, wasted some time getting back to it. Caught up to Alex B around 3, and hung a bit behind until 9. Paced it fairly conservatively, which helped reduce the amount of stumbling, and made the whole thing feel sortof like a nice long adventure. Still felt pretty strong at the end.

Stretching 10:00 [0]

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