Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 26, 2013:

	activity	#	time	miles		km		+m	load
	Bike	6	5:12:15	50.35		81.03		444	53.5
	Running	4	1:14:23	8.56	(8:41)	13.78	(5:24)	135	11.6
	Stretching	7	1:13:00
	Elliptical	2	50:01						5.0
	Strength	2	40:50						4.4
	Total	8	9:10:29	58.91		94.81		579	74.5
	[1-5]	7	7:57:29
averages - sleep:6.5

2:48

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» now

Sunday May 26, 2013 #

10 AM

Bike 1:37:30 24.35 mi (15.0 mph) +165m
ahr:120 max:152

long ride/run/ride on the new bike.

Running 24:22 3.08 mi (7:55 / mi) +74m 7:22 / mi
ahr:142 max:158 shoes: Nimbus 12 white

trails on Roosevelt island, avoided the boardwalk.

Bike 41:57 10.44 mi (14.9 mph) +176m
ahr:159 max:168

Somewhat harder for the whole way home. Had just checked the phone and had a new goal to get back by a particular time so Alex could make it to a movie.

Stretching 5:00 [0]

Saturday May 25, 2013 #

4 PM

Bike 1:07:47 15.56 mi (13.8 mph) +103m
ahr:122 max:162

new bike! luckily the super-helpers knew just what to do with the packing materials. bigger tires are for the canal towpath.

Stretching 6:00 [0]

Friday May 24, 2013 #

12 PM

Strength 20:10
ahr:104 max:138

Bike 40:01 [1]
ahr:103 max:113

Stretching 10:00 [0]

Thursday May 23, 2013 #

12 PM

Stretching (PT) 6:00 [0]

Running (PT) 10:00 1.15 mi (8:42 / mi)

Last PT session, this was my 6-week follow-up. ankle flex measured at 12°, better than I was expecting since I haven't been as hard-core about stretching. but that is getting close to "good enough". I had been noticing that uphill running and walking around without shoes (am attempting to do that occasionally) were feeling better.

Bike 10:00 [1]
ahr:103 max:126

Elliptical 30:01 [1]
ahr:111 max:122

Stretching 14:00 [0]

minor ache in left knee since sunday, need to stretch out the quad I think.