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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Apr 3, 2023:

activity # timemileskm+mload
  Bike2 1:38:16 16.09(9.8/h) 25.89(15.8/h) 19810.0
  Strength3 1:15:398.5
  Fake skiing1 1:14:37 11.26(9.1/h) 18.12(14.6/h) 2012.4
  Orienteering1 58:44 4.15(14:09) 6.68(8:48) 21421 /23c91%16.8
  Elliptical2 55:005.6
  Running3 53:43 5.34(10:04) 8.59(6:15) 8613.5
  Stretching3 18:00
  Total8 7:13:59 36.84 59.29 51721 /23c91%66.7
  [1-5]8 6:55:59

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Sunday Apr 2, 2023 #

Event: (Cancelled) QOC Ward Farm Park
 
10 AM

Running 1:56 intensity: (59 @1) + (57 @2) 0.19 mi (10:10 / mi)
ahr:115 max:134 shoes: Icebug Spirit 8

Orienteering 58:44 intensity: (4:34 @1) + (26:33 @2) + (27:30 @3) + (7 @4) *** 4.15 mi (14:09 / mi) +214m 12:12 / mi
ahr:137 max:161 spiked:21/23c shoes: Icebug Spirit 8

Informal o-range training at GFMD. Thanks Matt!

Running 2:21 intensity: (45 @1) + (57 @2) + (39 @3) 0.21 mi (11:11 / mi) +13m 9:24 / mi
ahr:126 max:142 shoes: Icebug Spirit 8

2 PM

Fake skiing 1:14:37 intensity: (25:28 @1) + (49:09 @2) 11.26 mi (9.1 mph) +20m
ahr:118 max:139 shoes: fake skate skis

C • Fun 1

Saturday Apr 1, 2023 #

11 AM

Elliptical 10:00 intensity: (9:57 @1) + (3 @2)
ahr:100 max:120

Strength 52:20 intensity: (43:31 @1) + (8:36 @2) + (13 @3)
ahr:105 max:149

gym with Eliza

Stretching 10:00 [0]

2 PM

Bike 45:36 intensity: (44:15 @1) + (1:20 @2) + (1 @3) 7.51 mi (9.9 mph) +115m
ahr:97 max:126

with Samantha on the bike path and a loop through Kenwood, which was chaos...tons of people driving through and walking around and doing random cherry-blossom photoshoots in other people's yards.

Stretching 3:00 [0]

Friday Mar 31, 2023 #

4 PM

Elliptical 45:00 intensity: (44:33 @1) + (27 @2)
ahr:109 max:121

Stretching 5:00 [0]

Thursday Mar 30, 2023 #

5 PM

Strength 12:17 [1]
ahr:71 max:90

Running 24:01 intensity: (11:51 @1) + (12:10 @2) 1.89 mi (12:42 / mi) +12m 12:28 / mi
ahr:121 max:137 shoes: Nimbus 23

Wednesday Mar 29, 2023 #

9 AM

Running 25:25 intensity: (46 @1) + (4:14 @2) + (20:25 @3) 3.05 mi (8:20 / mi) +62m 7:50 / mi
ahr:144 max:157 shoes: Nimbus 23

To work from the tire place

Tuesday Mar 28, 2023 #

4 PM

Bike 52:40 [1] 8.58 mi (9.8 mph) +83m
ahr:81 max:114

Easy bike with Samantha. the downhill part is not really exercise though at least sometimes I ride the brakes while still pedaling.

Strength 11:02 [1]
ahr:85 max:118

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