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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Nov 10:

activity # timemileskm+mload
  Running6 3:41:55 23.87(9:18) 38.41(5:47) 25741.4
  Strength7 3:17:3719.8
  Orienteering1 1:07:59 2.91(23:22) 4.68(14:31) 21014 /14c100%7.8
  Stretching5 52:003.9
  Elliptical1 45:004.7
  Cross training2 28:00 5.5 8.852.8
  Total10 10:12:31 32.28 51.95 46814 /14c100%80.4
  [1-5]10 9:33:31

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MoTuWeThFrSaSu

Sunday Nov 10 #

10 AM

Orienteering 1:07:59 intensity: (58:12 @1) + (9:47 @2) *** 4.68 km (14:31 / km) +210m 11:51 / km
ahr:110 max:136 spiked:14/14c shoes: Icebug Spirit 7 OLX

Orange at Balls Bluff with Samantha, who asked me to not help much and to let her get lost. We were not able to get lost, will have to keep trying.
5 PM

Strength 19:33 [1]
ahr:92 max:122

Saturday Nov 9 #

8 AM

Strength 22:05 intensity: (22:02 @1) + (3 @2)
ahr:86 max:126

Cross training 18:00 [1] 5.5 mi (3:16 / mi)

5 PM

Running 22:43 intensity: (5:31 @1) + (17:11 @2) + (1 @3) 2.14 mi (10:37 / mi) +39m 10:03 / mi
ahr:129 max:148 shoes: Nimbus 20 green

with Eliza!

Friday Nov 8 #

12 PM

Cross training 10:00 [1]

Strength 20:00 [1]

Running 50:00 [2] 5.7 mi (8:46 / mi)
shoes: Nimbus 20 green

lacking watch

Stretching 10:00 [0]

Thursday Nov 7 #

12 PM

Strength 44:48 [1]
ahr:83 max:111

Elliptical 45:00 intensity: (43:04 @1) + (1:56 @2)
ahr:112 max:130

Stretching 12:00 [0]

Wednesday Nov 6 #

12 PM

Strength 21:27 [1]
ahr:94 max:134

Running 40:24 intensity: (8:14 @1) + (32:10 @2) 4.12 mi (9:48 / mi) +54m 9:26 / mi
ahr:130 max:145 shoes: Nimbus 20 green

TSS memorization+TMR exercise (~24min)

Stretching 10:00 [0]

5 PM

Running 23:00 intensity: (7:46 @1) + (15:14 @2) 2.11 mi (10:54 / mi) +39m 10:18 / mi
ahr:127 max:146 shoes: Nimbus 20 green

with Eliza!

Tuesday Nov 5 #

12 PM

Strength 47:37 intensity: (46:53 @1) + (44 @2)
ahr:90 max:135

Running 48:25 intensity: (3:00 @1) + (45:25 @2) 5.7 mi (8:30 / mi) +72m 8:10 / mi
ahr:139 max:152 shoes: Nimbus 20 green

Stretching 7:00 [0]

Monday Nov 4 #

12 PM

Strength 22:07 [1]
ahr:80 max:109

Running 37:23 intensity: (5:46 @1) + (31:37 @2) 4.1 mi (9:07 / mi) +53m 8:46 / mi
ahr:133 max:153 shoes: Nimbus 20 green

Stretching 13:00 [3]

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