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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Fake skiing3 3:00:39 27.78(9.2/h) 44.71(14.9/h) 17529.5
  Running5 1:53:57 9.57(11:54) 15.4(7:24) 8718.2
  Swimming3 1:27:27 1.77(49:23) 2.85(30:41)14.8
  Bike1 1:15:03 16.25(13.0/h) 26.16(20.9/h) 1349.3
  Orienteering1 47:08 3.22(14:38) 5.18(9:06) 10618.8
  Strength3 38:483.9
  Stretching2 10:00
  Total10 9:13:02 58.6 94.31 50294.4
  [1-5]10 9:03:02

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MoTuWeThFrSaSu

Sunday Jun 16 #

6 AM

Fake skiing 53:02 intensity: (22:36 @1) + (30:10 @2) + (16 @3) 8.55 mi (9.7 mph) +15m
ahr:116 max:137 shoes: fake skate skis

Stretching 5:00 [0]

12 PM

Orienteering 47:08 intensity: (41 @1) + (10:01 @2) + (25:29 @3) + (10:57 @4) 5.18 km (9:06 / km) +106m 8:15 / km
ahr:139 max:152 shoes: VJ integrator 47

The Chase, easy jog on Brown, trying to keep my heel recovery on track. Only two laps so one fewer drink than usual.

Saturday Jun 15 #

7 AM

Swimming 28:53 intensity: (16:42 @1) + (10:03 @2) + (2:08 @3) 0.95 km (30:24 / km)
ahr:112 max:142

Running 17:09 intensity: (9:38 @1) + (7:31 @2) 1.54 mi (11:08 / mi)
ahr:113 max:121 shoes: Glycerine 20

Got some completely different shoes to see if that helps.

Strength 14:28 [1]
ahr:92 max:107

5 PM

Bike 1:15:03 intensity: (57:31 @1) + (17:32 @2) 16.25 mi (13.0 mph) +134m
ahr:105 max:131

Stretching 5:00 [0]

Friday Jun 14 #

7 AM

Fake skiing 56:11 intensity: (32:34 @1) + (23:37 @2) 8.45 mi (9.0 mph) +46m
ahr:112 max:130 shoes: fake skate skis

Not great, slippery because of overnight rain but I needed to go anyway because of impending Indian buffet lunch. And actually the first half mile was dry, so I did some extra loops there. The same dog tried to eat me three times, and the last time its owner slipped on wet grass but luckily didn't let go.

Running 17:41 intensity: (5:38 @1) + (11:17 @2) + (46 @3) 1.29 mi (13:39 / mi) +31m 12:43 / mi
ahr:117 max:138 shoes: Nimbus 24 blue

Loop including some of the valley trail but that is very rocky and rooty.

Thursday Jun 13 #

7 AM

Swimming 28:51 intensity: (7:27 @1) + (20:24 @2) + (1:00 @3) 0.95 km (30:22 / km)
ahr:120 max:143

Running 16:37 intensity: (2:49 @1) + (13:48 @2) 1.5 mi (11:05 / mi)
ahr:119 max:128

Strength 5:00 [1]

Wednesday Jun 12 #

7 AM

Fake skiing 1:11:26 intensity: (29:38 @1) + (34:14 @2) + (6:17 @3) + (1:17 @4) 10.79 mi (9.1 mph) +114m
ahr:117 max:146 shoes: fake skate skis

4 PM

Running 40:12 intensity: (24:25 @1) + (15:47 @2) 3.04 mi (13:14 / mi) +19m 12:59 / mi
ahr:113 max:128

Tuesday Jun 11 #

7 AM

Swimming 29:43 intensity: (10:06 @1) + (19:16 @2) + (21 @3) 0.95 km (31:17 / km)
ahr:115 max:143

5 PM

Strength 19:20 [1]
ahr:73 max:93

Running 22:18 intensity: (4:47 @1) + (17:31 @2) 2.2 mi (10:08 / mi) +37m 9:38 / mi
ahr:121 max:132 shoes: Nimbus 24 blue

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