Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 11, 2022:

activity	#	time	miles		km		+m	load
Fake skiing	2	1:42:26	12.25	(7.2/h)	19.72	(11.5/h)	252	22.5
Strength	4	1:37:16						9.7
Orienteering	1	1:21:28	5.45	(14:57)	8.77	(9:17)	280	37.3
Stretching	5	48:00						2.8
Running	3	43:35	3.86	(11:17)	6.22	(7:01)	14	7.1
Bike	1	30:00						3.0
Cross training	1	9:00						0.9
Total	7	6:51:45	21.56		34.7		546	83.4
[1-5]	7	6:10:45

1:54

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Sunday Dec 11, 2022 #

3 PM

Bike 30:00 [1]
ahr:86 max:94

Strength 6:48 [1]
ahr:80 max:86

Cross training 9:00 [1]

Stretching 18:00 [0]

Saturday Dec 10, 2022 #

Event: QOC Turkey Run NightO

8 AM

Fake skiing 30:23 2.99 mi (5.9 mph) +83m
ahr:115 max:126 shoes: downhill skates

7 PM

Orienteering 1:21:28 8.77 km (9:17 / km) +280m 8:01 / km
ahr:155 max:170 shoes: Icebug Spirit7 #2

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

Running warm up/down 2:19 [1] 0.2 mi (11:35 / mi) +1m 11:22 / mi
ahr:102 max:119 shoes: Icebug Spirit7 #2

this was actually before

Long Advanced - Splits

Friday Dec 9, 2022 #

5 PM

Strength 40:31 [1]
ahr:85 max:113

Stretching 10:00 [0]

Thursday Dec 8, 2022 #

6 PM

Strength 6:45 [1]
ahr:70 max:81

Fake skiing 1:12:03 9.26 mi (7.7 mph) +169m
ahr:133 max:163 shoes: fake skate skis

Kenwood streets, all the rest of them. Plenty of nice loop options in here, even considering that many streets are effectively one-way due to steepness. Some minor damage from a low speed crash in a weird concrete section, wheel caught in a crack or something.

Stretching 8:00 [0]

Wednesday Dec 7, 2022 #

6 PM

Running 36:17 3.23 mi (11:14 / mi) +13m 11:06 / mi
ahr:122 max:148

Stretching 5:00 [0]

Tuesday Dec 6, 2022 #

4 PM

Running 4:59 [1] 0.43 mi (11:35 / mi)
ahr:105 max:119

Strength 43:12
ahr:93 max:122

Stretching 7:00 [3]

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