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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 3, 2022:

activity # timemileskm+mload
  XC skiing4 2:30:36 13.33(11:18) 21.45(7:01) 15316.0
  Strength4 1:32:539.3
  Running3 1:26:41 8.21(10:33) 13.22(6:33) 12513.4
  Downhill skiing1 1:00:00 29556.0
  Orienteering1 48:53 4.32(11:19) 6.95(7:02) 16113 /13c100%20.5
  Stretching4 42:00
  Total10 8:01:03 25.86 41.62 339313 /13c100%65.2
  [1-5]10 7:09:03

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TuWeThFrSaSuMo

Monday Jan 3, 2022 #

2 PM

Strength 20:00 [1]

shoveling
4 PM

XC skiing 5:23 intensity: (5:21 @1) + (2 @2) 0.25 mi (21:33 / mi) +2m 21:08 / mi
ahr:107 max:120 shoes: alex's skis

Attempted skiing, but it was a bad sticky combo of fluff and slush. Has been in the 60s all week before it suddenly got cold enough to dump 6", and now it's definitely melting from underneath. Maybe need to wait a day or two for a complete freeze.

Running 23:34 intensity: (9:43 @1) + (13:50 @2) + (1 @3) 2.19 mi (10:46 / mi) +36m 10:14 / mi
ahr:121 max:137 shoes: Nimbus 22 grey

Stretching 12:00 [0]

Sunday Jan 2, 2022 #

Event: QOC Greenbelt
 
11 AM

Orienteering 48:53 intensity: (1:08 @1) + (16:47 @2) + (11:11 @3) + (17:57 @4) + (1:50 @5) *** 6.95 km (7:02 / km) +161m 6:18 / km
ahr:153 max:173 spiked:13/13c shoes: Icebug Spirit7 #2

http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Green - Splits

Saturday Jan 1, 2022 #

3 PM

Strength 56:38 [1]
ahr:68 max:84

Stretching 15:00 [0]

Friday Dec 31, 2021 #

4 PM

Running 39:19 intensity: (7:08 @1) + (32:11 @2) 3.87 mi (10:10 / mi) +64m 9:40 / mi
ahr:126 max:142

Strength 8:53 [1]
ahr:97 max:115

Thursday Dec 30, 2021 #

5 PM

Strength 7:22 [1]
ahr:73 max:88

Running 23:48 intensity: (22:14 @1) + (1:33 @2) + (1 @3) 2.16 mi (11:02 / mi) +25m 10:39 / mi
ahr:114 max:122

Stretching 5:00 [0]

Wednesday Dec 29, 2021 #

8 AM

Downhill skiing 1:00:00 [1] +2955m
ahr:79 max:111

Bromley with Eliza. Samantha was planning to join but ultimately decided to continue her streak of sleeping until noon.
2 PM

XC skiing 38:53 intensity: (10:00 @0) + (28:52 @1) + (1 @3) 2.52 mi (15:26 / mi) +67m 14:15 / mi
ahr:87 max:113 shoes: skate skis

Some shuffling around with Samantha on her classic skis

Tuesday Dec 28, 2021 #

9 AM

XC skiing 18:05 [1] 1.49 mi (12:08 / mi)
ahr:93 max:113 shoes: skate skis

with Eliza at Woodstock. She was suffering from various complaints.

XC skiing 29:12 intensity: (15:17 @1) + (13:55 @2) 3.5 mi (8:21 / mi) +43m 8:02 / mi
ahr:110 max:126 shoes: skate skis

A loop with Dad while Eliza took a break in the car.

XC skiing 37:51 intensity: (32:18 @1) + (5:30 @2) + (3 @3) 3.63 mi (10:26 / mi) +19m 10:16 / mi
ahr:110 max:134 shoes: skate skis

Another loop with Eliza, without complaints. She was moving well.
4 PM

XC skiing 21:12 intensity: (21:11 @1) + (1 @3) 1.94 mi (10:56 / mi) +22m 10:33 / mi
ahr:93 max:106 shoes: downhill skates

with Samantha, sort of.

Stretching 10:00 [0]

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