Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jan 9, 2023:

activity	#	time	miles		km		+m	load
Running	4	1:32:43	7.71	(12:02)	12.4	(7:29)	88	18.4
Strength	3	1:22:41						8.3
Orienteering	1	1:15:39	5.14	(14:43)	8.27	(9:09)	324	25.1
Fake skiing	1	1:11:16	10.77	(9.1/h)	17.33	(14.6/h)	119	10.1
Downhill skiing	1	53:00					2383	5.3
Stretching	4	42:00
Total	8	6:57:19	23.62		38.01		2914	67.2
[1-5]	7	6:15:19

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Sunday Jan 8, 2023 #

Event: QOC Fountainhead East

11 AM

Running warm up/down 7:21 0.53 mi (13:52 / mi) +17m 12:36 / mi
ahr:127 max:144 shoes: Icebug Spirit 8

warmup with Samantha

Orienteering 1:15:39 8.27 km (9:09 / km) +324m 7:39 / km
ahr:143 max:160 shoes: Icebug Spirit 8

Red in the Fountainhead MTB zone. Lots of steep parts and going up made my bruised hip (glute med?) hurt but at least not in a making-it-worse kind of way. That should be fine for next weekend but now Samantha's ankle status is questionable. Ortho appointment for her tomorrow.
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...

Red - Splits

Saturday Jan 7, 2023 #

8 AM

Downhill skiing 53:00 [1] +2383m
ahr:71 max:127

Liberty, running low on snow.

11 AM

Fake skiing 1:11:16 10.77 mi (9.1 mph) +119m
ahr:114 max:147 shoes: Skikes

Gettysburg monument roads. Had planned a bigger loop but some parts were closed. Not much traffic at all and nice pavement except that it seemed too hard for the pole tips which were slipping. And then I tripped myself with a pole and bruised my hip.

C • My roller ski trail network... 3

Stretching 5:00 [0]

4 PM

Stretching 15:00 [0]

gym with Eliza