Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Aug 24, 2014:

activity # timemileskm+mload
  Running6 3:59:31 26.08(9:11) 41.97(5:42) 37058.4
  Bike1 1:09:30 8.19(7.1/h) 13.18(11.4/h) 763.0
  Elliptical1 1:03:017.0
  Stretching6 47:00
  Orienteering1 42:36 2.36(18:03) 3.8(11:13) 2105 /7c71%10.4
  Strength2 40:394.1
  Running +kids1 27:59 1.66(16:51) 2.67(10:28) 23.2
  Total10 8:50:16 38.29 61.62 6585 /7c71%86.0
  [1-5]10 7:23:15
averages - sleep:7

«»
1:52
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 24, 2014 #

8 AM

Orienteering 42:36 intensity: (1 @0) + (8:57 @1) + (21:53 @2) + (9:34 @3) + (2:08 @4) + (3 @5) *** 2.36 mi (18:03 / mi) +210m 14:08 / mi
ahr:143 max:182 spiked:5/7c shoes: Inov-8 oroc 340

picked up some controls at GFMD. too lazy to use Alex's printer for a map, I took my phone and made it a memory exercise, one peek per control. Also, no compass (or sun). I had to cheat once just before #1, but made up for that by going 4-5-6 with just one look. lots of occupied spiderwebs.
2 PM

Bike 1:09:30 intensity: (40:00 @0) + (29:30 @1) 8.19 mi (7.1 mph) +76m
ahr:85 max:118

down to the big tunnel on the crescent trail with Samantha. I didn't think we would/should go that far but she made it all the way back up without any complaining.

Saturday Aug 23, 2014 #

8 AM

Running (trail) 1:06:26 [2] 6.48 mi (10:15 / mi) +230m 9:14 / mi
ahr:147 shoes: Nimbus 15 yellow

with a Boris!

Stretching 10:00 [0]

Friday Aug 22, 2014 #

11 AM

Running 27:09 intensity: (10:52 @1) + (7:14 @2) + (5:20 @3) + (3:43 @4) 2.96 mi (9:10 / mi)
ahr:144 shoes: Nimbus 15 yellow

took the girls to the track. I got in some faster laps by myself between short walking/jogging sections with Eliza (who was really not in the mood to be there, but still managed to accumulate the 1.00 gps miles required to earn Gatorade).

Thursday Aug 21, 2014 #

Note

Some photos from Beijing, mostly random snapshots since I was basically working the whole time.
C • beijing photos 5
12 PM

Strength (core) 11:45 [1]
ahr:87 max:108

Running intervals (treadmill) 1:05:54 intensity: (4:27 @1) + (44:27 @2) + (17:00 @5) 7.5 mi (8:47 / mi)
ahr:148 max:180 slept:7.0 shoes: Nimbus 15 yellow

The only clean running outfit I had left for today included short-shorts, and I require myself to run fast in those. 6x 0.5mi @10.6 except for the first one @10.5. not super hard, but I felt a bit tight still.

Strength (legs) 10:00 [1]
ahr:102 max:116

Stretching 8:00 [0]

Wednesday Aug 20, 2014 #

8 AM

Running 24:21 [2] 2.53 mi (9:37 / mi) +65m 8:55 / mi
shoes: Nimbus 15 yellow

to work after dropping Alex's car at the shop.

Stretching 5:00 [0]

5 PM

Running 21:04 [2] 2.48 mi (8:30 / mi) +44m 8:03 / mi
shoes: Nimbus 15 yellow

from work to pick up the car. got off easy this time, only took $65 to fix the windshield washer jets.

Tuesday Aug 19, 2014 #

11 AM

Elliptical 1:03:01 intensity: (56:16 @1) + (6:45 @2)
ahr:117 slept:7.0

Stretching 10:00 [0]

Monday Aug 18, 2014 #

12 PM

Strength 18:54 [1]
ahr:73 max:105

almost 4 weeks since I did any of this. took it a little easy, and still could feel it.

Running 34:37 intensity: (32:54 @1) + (1:43 @2) 4.13 mi (8:23 / mi) +31m 8:11 / mi
shoes: Nimbus 15 yellow

had planned to do the elliptical, but it was busy, and so was the bike.

Stretching 9:00 [0]

6 PM

Running +kids 27:59 intensity: (24:08 @1) + (3:51 @2) 1.66 mi (16:51 / mi) +2m 16:47 / mi
ahr:105 shoes: Nimbus 15 yellow

with the girls at the track. Samantha requested the run, and Eliza was persuaded. I started with Eliza and switched every time Samantha lapped her.
C • Go CSU v3.0 ! 1

Stretching 5:00 [0]

« Earlier | Later »