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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 30, 2019:

activity # timemileskm+mload
  Running8 4:16:11 26.7(9:36) 42.96(5:58) 36044.1
  Strength7 2:47:5316.8
  Orienteering1 58:53 5.28(11:09) 8.5(6:56) 25521 /23c91%19.0
  Stretching5 55:00
  Elliptical1 40:014.3
  Cross training2 15:001.5
  Total11 9:52:58 31.98 51.46 61521 /23c91%85.7
  [1-5]11 8:57:58

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ThFrSaSuMoTuWe

Wednesday Oct 30, 2019 #

11 AM

Strength 16:53 [1]
ahr:86 max:124

Running 51:10 intensity: (14:26 @1) + (36:44 @2) 5.63 mi (9:05 / mi) +59m 8:48 / mi
ahr:128 max:153 shoes: Nimbus 20 green

TSS memorization exercise, I think leftover from last month. Rather than run back and forth between the maps, I just simulated that by not looking for 20 paces or so each time I flipped between. Got in a good rhythm doing 3 at a time.
C • Time 3

Stretching 15:00 [0]

Tuesday Oct 29, 2019 #

11 AM

Strength 36:51 [1]
ahr:91 max:124

Running 49:08 intensity: (5:15 @1) + (43:53 @2) 5.71 mi (8:36 / mi) +62m 8:19 / mi
ahr:133 max:152 shoes: Nimbus 20 green

Stretching 8:00 [0]

6 PM

Running 23:19 intensity: (3:43 @1) + (18:53 @2) + (43 @3) 2.13 mi (10:57 / mi) +37m 10:23 / mi
ahr:134 max:161 shoes: Nimbus 20 green

with Eliza!

Monday Oct 28, 2019 #

12 PM

Strength 13:01 [1]
ahr:84 max:118

Running 37:58 intensity: (15:41 @1) + (22:17 @2) 4.12 mi (9:13 / mi) +53m 8:52 / mi
ahr:124 max:140 shoes: Nimbus 20 green

Stretching 12:00 [0]

Sunday Oct 27, 2019 #

Event: QOC Great Falls
 
10 AM

Strength 7:21 [1]
ahr:84 max:102

Running 13:53 intensity: (12:55 @1) + (58 @2) 1.23 mi (11:16 / mi) +26m 10:35 / mi
ahr:112 max:140

Orienteering 58:53 intensity: (38 @1) + (24:53 @2) + (30:27 @3) + (2:55 @4) *** 8.5 km (6:56 / km) +255m 6:01 / km
ahr:156 max:170 spiked:21/23c shoes: Icebug Spirit 7 OLX

5 PM

Running 19:19 intensity: (8:28 @1) + (10:51 @2) 1.58 mi (12:13 / mi) +35m 11:27 / mi
ahr:125 max:138 shoes: Nimbus 20 green

went to the track with the girls, except there was soccer happening on the infield, so Samantha took us on a tour of the xc course instead.

Cross training 5:00 [1]


Long Advanced - Splits

Saturday Oct 26, 2019 #

10 AM

Strength 23:47 [1]
ahr:77 max:110

6 PM

Running 22:20 intensity: (1:03 @1) + (20:47 @2) + (30 @3) 2.14 mi (10:25 / mi) +38m 9:53 / mi
ahr:140 max:161

Friday Oct 25, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 28:24 intensity: (28:16 @1) + (8 @2)
ahr:90 max:128

Elliptical 40:01 intensity: (36:43 @1) + (3:18 @2)
ahr:115 max:137

Stretching 8:00 [0]

Thursday Oct 24, 2019 #

11 AM

Strength 41:36 intensity: (41:25 @1) + (11 @2)
ahr:78 max:128

Running 39:04 intensity: (12:19 @1) + (26:44 @2) + (1 @3) 4.15 mi (9:25 / mi) +51m 9:04 / mi
ahr:126 max:143 shoes: Nimbus 20 green

Did the TSS spur/reentrant exercise. auto-generated negative terrain made it interesting and tricky. In general it feels like map-reading in technical terrain has been going better than average this fall (usually the highlander is much more of a shock), presumably because of these exercises.

Stretching 12:00 [0]

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