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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 26, 2021:

activity # timemileskm+mload
  Stretching10 2:07:00
  Running4 1:52:49 12.15(9:17) 19.55(5:46) 25521.6
  Orienteering1 51:01 4.23(12:04) 6.81(7:30) 20314 /16c87%14.3
  Strength5 50:025.0
  Total11 5:40:52 16.38 26.36 45814 /16c87%40.9
  [1-5]6 3:33:52

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TuWeThFrSaSuMo

Monday Apr 26, 2021 #

12 PM

Stretching 10:00 [0]

Sunday Apr 25, 2021 #

Event: QOC Occoquan
 
9 AM

Stretching 9:00 [0]

11 AM

Orienteering 51:01 intensity: (44 @1) + (20:56 @2) + (25:21 @3) + (4:00 @4) *** 6.81 km (7:30 / km) +203m 6:31 / km
ahr:149 max:167 spiked:14/16c shoes: Icebug Spirit7 #2

Green because I was not in the mood for extra loops around this small park. It was a good choice because only red/blue went to the thicker west side (which is still on track to be converted to an indoor ski area)

Friday Apr 23, 2021 #

9 AM

Stretching 9:00 [0]

7 PM

Stretching 9:00 [0]

Strength 9:20 [1]
ahr:70 max:94

Running 28:30 intensity: (2:26 @1) + (24:50 @2) + (1:12 @3) + (2 @4) 3.13 mi (9:06 / mi) +66m 8:33 / mi
ahr:132 max:160 shoes: Nimbus 22 blue

Thursday Apr 22, 2021 #

8 AM

Stretching 30:00 [0]

Strength (PT) 5:00 [1]

7 PM

Stretching 10:00 [0]

Strength 13:34 [1]
ahr:72 max:87

Running 23:13 intensity: (1:11 @1) + (22:02 @2) 2.48 mi (9:22 / mi) +53m 8:47 / mi
shoes: Nimbus 22 blue

Wednesday Apr 21, 2021 #

2 PM

Stretching 9:00 [0]

8 PM

Stretching 9:00 [0]

Strength 13:00 [1]
ahr:73 max:95

Running 36:56 intensity: (4:27 @1) + (32:29 @2) 3.92 mi (9:25 / mi) +76m 8:53 / mi
ahr:132 max:167 shoes: Nimbus 22 blue

Stretching 6:00 [0]

Tuesday Apr 20, 2021 #

9 AM

Stretching 10:00 [0]

5 PM

Strength 9:08 [1]
ahr:76 max:106

Stretching 9:00 [0]

Running 24:10 intensity: (4:04 @1) + (18:48 @2) + (1:18 @3) 2.62 mi (9:13 / mi) +60m 8:37 / mi
ahr:133 max:152 shoes: Nimbus 22 blue

Stretching 7:00 [0]

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