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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Aug 4:

activity # timemileskm+mload
  Running5 5:04:45 31.86(9:34) 51.27(5:57) 43056.6
  Strength5 1:15:477.6
  Stretching7 1:06:00
  Elliptical1 50:005.2
  Cross training4 45:00 8.8 14.164.5
  Orienteering1 41:41 3.42(12:11) 5.5(7:34) 15912 /14c85%23.0
  Total11 9:43:13 44.08 70.94 58912 /14c85%96.9
  [1-5]11 8:37:13

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MoTuWeThFrSaSu

Sunday Aug 4 #

7 AM

Running 1:54:14 [2] 10.53 mi (10:51 / mi) +430m 9:38 / mi
ahr:129 max:155 shoes: Nimbus 20 green

AT from US40 north up the the hill past black rock gap, a bit farther than I had planned because the trail here is like a highway, wide and smooth and even soft in a few spots. Nice views from Annapolis Rock and Black Rock.

Stretching 5:00 [0]

4 PM

Cross training 11:00 [1] 3.1 mi (3:33 / mi)

Saturday Aug 3 #

10 AM

Orienteering 6:42 [3] *** 0.87 km (7:43 / km) +24m 6:46 / km
spiked:2/2c shoes: Icebug Spirit 7 OLX

Orienteering 5:20 [4] *** 0.79 km (6:46 / km) +26m 5:49 / km
spiked:2/2c shoes: Icebug Spirit 7 OLX

Orienteering 6:57 [4] *** 0.54 mi (12:52 / mi) +26m 11:11 / mi
spiked:2/2c shoes: Icebug Spirit 7 OLX

Orienteering 22:42 [4] *** 2.98 km (7:38 / km) +83m 6:41 / km
spiked:6/8c shoes: Icebug Spirit 7 OLX

Francis' SSS training at Oregon Ridge. Really nice woods, many spider webs though. right knee bothering me on the steep downhill at the end.

Stretching 5:00 [0]

Friday Aug 2 #

12 PM

Strength 8:41 [1]
ahr:77 max:121

Running 37:00 intensity: (13:32 @1) + (23:25 @2) + (3 @3) 4.1 mi (9:01 / mi)
ahr:125 max:143 shoes: Nimbus 20 green

Stretching 8:00 [0]

6 PM

Cross training 9:00 [1] 2.7 mi (3:20 / mi)

Thursday Aug 1 #

8 AM

Cross training 16:00 [1]

12 PM

Strength 7:25 [1]
ahr:77 max:107

Running 53:50 intensity: (13:06 @1) + (40:44 @2) 5.62 mi (9:35 / mi)
ahr:130 max:148

TSS ZMR+3D exercise.

Stretching 12:00 [0]

6 PM

Cross training 9:00 [1] 3.0 mi (3:00 / mi)

Wednesday Jul 31 #

5 PM

Strength 26:10 [1]
ahr:78 max:114

Running (treadmill) 51:24 intensity: (11:37 @1) + (39:47 @2) 6.0 mi (8:34 / mi)
ahr:130 max:145 shoes: Nimbus 20 green

stayed inside to avoid thunderstorms which never materialized

Stretching 11:00 [0]

Tuesday Jul 30 #

11 AM

Strength 7:52 [1]
ahr:74 max:99

Running 48:17 intensity: (5:24 @1) + (42:53 @2) 5.61 mi (8:36 / mi)
ahr:136 max:151 shoes: Nimbus 20 green

hot

Stretching 12:00 [0]

Monday Jul 29 #

12 PM

Strength 25:39 [1]
ahr:83 max:115

Elliptical 50:00 intensity: (47:50 @1) + (2:10 @2)
ahr:115 max:136 shoes: Nimbus 20 green

Stretching 13:00 [0]

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