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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 1:

activity # timemileskm+mload
  Running7 4:50:06 30.98(9:22) 49.86(5:49) 51652.8
  Strength7 2:56:0317.6
  Orienteering1 51:36 2.96(17:26) 4.76(10:50) 309c8.4
  Stretching5 44:007.5
  Cross training2 19:00 3.0 4.831.9
  Total9 9:40:45 36.94 59.45 5479c88.2
  [1-5]9 9:21:45

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MoTuWeThFrSaSu

Sunday Dec 1 #

9 AM

Running 2:12 intensity: (23 @1) + (1:49 @2) 0.23 mi (9:34 / mi)
ahr:131 max:142

Orienteering 51:36 intensity: (18:46 @1) + (32:50 @2) ** 2.96 mi (17:26 / mi) +30m 16:54 / mi
ahr:127 max:151 9c shoes: Nimbus 20 green

Score-O on the mall with Samantha. It was like 40 degrees and raining pretty steadily. We were well-dressed and actually stayed pretty dry except for wet hands and feet. We went to 9 out of 35 controls. Since it was monument-trivia rather than orienteering flags, we can come back another time and do some more.

Samantha did Nadim's junior training group map-memory shuttle run exercise beforehand, which she said was "actually fun"
1 PM

Strength 16:54 [1]
ahr:86 max:120

Cross training 10:00 [1]

Saturday Nov 30 #

5 PM

Strength 18:34 [1]
ahr:69 max:104

Running 33:19 intensity: (22:02 @1) + (11:17 @2) 3.2 mi (10:25 / mi) +66m 9:47 / mi
ahr:121 max:145 shoes: Nimbus 20 green

Stretching 6:00 [0]

Friday Nov 29 #

8 AM

Strength 23:17 [1]
ahr:84 max:116

Running 1:21:18 intensity: (21:53 @1) + (58:51 @2) + (34 @3) 8.4 mi (9:41 / mi) +247m 8:52 / mi
ahr:132 max:161 shoes: Nimbus 20 green

Relaxed run in rock creek. nice weather but empty, maybe everyone is still sleeping.

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

Thursday Nov 28 #

8 AM

Running 21:44 intensity: (8:07 @1) + (13:37 @2) 2.0 mi (10:52 / mi) +58m 9:58 / mi
ahr:129 max:153 shoes: Nimbus 20 green

Turkey chase 2mi with Eliza. She was suffering from agonizing starvation cramps for the first mile (my fault since I wouldn't let her eat breakfast right before the race) and then had to stop and tie her shoe (which she had previously insisted did not need a double knot). Second mile was uphill but went more smoothly. Still, she was 3 mins faster than last year.
11 AM

Strength 27:24 intensity: (27:20 @1) + (4 @2)
ahr:83 max:128

Stretching 8:00 [0]

Wednesday Nov 27 #

11 AM

Strength 31:33 [1]
ahr:87 max:123

Running 53:53 intensity: (40:00 @2) + (13:53 @3) 6.01 mi (8:58 / mi)
ahr:134 max:171 shoes: Nimbus 20 green

Stretching 12:00 [3]

Tuesday Nov 26 #

12 PM

Strength 25:26 [1]
ahr:86 max:118

Running 1:01:07 intensity: (7:30 @1) + (53:37 @2) 6.96 mi (8:47 / mi) +92m 8:26 / mi
ahr:135 max:150 shoes: Nimbus 20 green

Stretching 5:00 [0]

Monday Nov 25 #

12 PM

Strength 32:55 [1]
ahr:82 max:111

Running 36:33 intensity: (6:56 @1) + (29:37 @2) 4.18 mi (8:45 / mi) +53m 8:25 / mi
ahr:131 max:155 shoes: Nimbus 20 green

Stretching 13:00 [3]

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