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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 16, 2019:

activity # timemileskm+mload
  Elliptical5 3:46:3036.0
  Strength7 2:54:1217.5
  Running5 1:46:38 9.03(11:48) 14.53(7:20) 4717.7
  Orienteering1 1:10:37 3.71(19:02) 5.97(11:50) 19411.0
  Stretching6 1:00:004.0
  Total10 10:37:57 12.74 20.51 24086.3
  [1-5]10 9:47:57

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TuWeThFrSaSuMo

Monday Dec 16, 2019 #

12 PM

Strength 24:23 intensity: (24:15 @1) + (8 @2)
ahr:98 max:128

Elliptical 1:05:00 intensity: (12:13 @1) + (52:47 @2)
ahr:132 max:153

Stretching 8:00 [0]

Sunday Dec 15, 2019 #

Event: QOC Patapsco Avalon
 
11 AM

Running 15:06 intensity: (14:42 @1) + (24 @2) 0.95 mi (15:54 / mi) +10m 15:23 / mi
ahr:109 max:140 shoes: Icebug Spirit 7 OLX

warmup jog while Samantha did the junior training

Orienteering 1:10:37 intensity: (31:03 @1) + (39:34 @2) 5.97 km (11:50 / km) +194m 10:11 / km
ahr:125 max:153 shoes: Icebug Spirit 7 OLX

following Samantha on the orange course. She had a bit harder time reading the contours than last week (more 3-dimensional maybe), and was confused in a few places but mostly picked reasonable routes and stuck to them.
2 PM

Strength 12:12 [1]
ahr:83 max:105

Saturday Dec 14, 2019 #

1 PM

Elliptical 55:00 intensity: (54:45 @1) + (15 @2)
ahr:108 max:127

4 PM

Strength 30:09 [1]
ahr:82 max:119

Stretching 8:00 [0]

Friday Dec 13, 2019 #

12 PM

Strength 16:05 [1]
ahr:87 max:115

Running 21:29 intensity: (15:03 @1) + (6:26 @2) 1.97 mi (10:54 / mi)
ahr:121 max:134

Elliptical 10:00 intensity: (4:04 @1) + (5:56 @2)
ahr:124 max:150

Stretching 9:00 [0]

Thursday Dec 12, 2019 #

11 AM

Strength 36:16 intensity: (35:31 @1) + (45 @2)
ahr:92 max:134

Running 22:06 intensity: (35 @1) + (12:32 @2) + (8:50 @3) + (9 @4) 1.95 mi (11:20 / mi)
ahr:149 max:166 shoes: Nimbus 20 green

Elliptical 31:30 intensity: (6:20 @1) + (25:10 @2)
ahr:131 max:155

Stretching 13:00 [0]

Wednesday Dec 11, 2019 #

11 AM

Strength 15:47 [1]
ahr:92 max:123

Elliptical 1:05:00 intensity: (15:47 @1) + (49:05 @2) + (8 @3)
ahr:133 max:156

Stretching 10:00 [3]

5 PM

Running 24:19 intensity: (38 @1) + (23:41 @2) 2.13 mi (11:25 / mi) +36m 10:51 / mi
ahr:138 max:154 shoes: Nimbus 20 green

with Eliza!

Tuesday Dec 10, 2019 #

12 PM

Strength 39:20 [1]
ahr:86 max:118

Running (treadmill) 23:38 intensity: (23:06 @1) + (32 @2) 2.03 mi (11:39 / mi)
ahr:113 max:132 shoes: Nimbus 20 green

easy, foot felt mostly normal

Stretching 12:00 [0]

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