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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 15:

activity # timemileskm+mload
  Running6 5:07:25 32.78(9:23) 52.76(5:50) 34955.0
  Orienteering1 1:26:57 3.25(26:45) 5.23(16:38) 1819.8
  Cross training2 38:00 6.7 10.783.8
  Stretching5 33:00
  Strength1 15:071.5
  Total8 8:00:29 42.73 68.77 53070.1
  [1-5]8 7:27:29

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MoTuWeThFrSaSu

Sunday Sep 15 #

11 AM

Orienteering 1:26:57 intensity: (1:16:12 @1) + (10:45 @2) 5.23 km (16:38 / km) +181m 14:11 / km
ahr:109 max:145 shoes: Icebug Spirit 7 OLX

Short Orange with Samantha. She picked good routes and mostly navigated well. Needed some encouragement to keep moving on the second half.
2 PM

Running 30:13 intensity: (43 @1) + (28:35 @2) + (55 @3) 3.22 mi (9:23 / mi) +67m 8:49 / mi
ahr:144 max:159 shoes: Nimbus 20 green

Cross training 20:00 [1]

Saturday Sep 14 #

5 PM

Running 46:07 intensity: (8:13 @1) + (37:54 @2) 4.67 mi (9:53 / mi) +92m 9:19 / mi
ahr:132 max:149

Stretching 7:00 [0]

Friday Sep 13 #

10 AM

Strength 15:07 intensity: (15:03 @1) + (4 @2)
ahr:90 max:130

Cross training 18:00 [1] 6.7 mi (2:41 / mi)

3 PM

Running 38:24 intensity: (1:35 @1) + (36:49 @2) 4.41 mi (8:42 / mi)
ahr:137 max:155 shoes: Nimbus 20 green

Stretching 10:00 [0]

Wednesday Sep 11 #

5 AM

Running 1:22:31 intensity: (10:07 @1) + (1:11:57 @2) + (14 @3) + (13 @4) 9.51 mi (8:41 / mi) +51m 8:32 / mi
ahr:132 max:167 shoes: Nimbus 20 green

Joined a guy from work on his morning group run in Yarkon Park.

Stretching 5:00 [0]

Tuesday Sep 10 #

6 AM

Running 58:18 intensity: (26:57 @1) + (31:21 @2) 5.95 mi (9:48 / mi) +64m 9:29 / mi
ahr:125 max:142

Stretching 5:00 [0]

Monday Sep 9 #

6 AM

Running 51:52 intensity: (19:23 @1) + (32:29 @2) 5.02 mi (10:20 / mi) +76m 9:52 / mi
ahr:126 max:144

Stretching 6:00 [0]

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