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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jun 28, 2015:

activity # timemileskm+mload
  Bike5 5:52:54 79.24(13.5/h) 127.53(21.7/h) 123951.5
  Running3 2:15:03 14.48(9:20) 23.3(5:48) 143.9
  Elliptical1 1:00:008.3
  Orienteering1 53:45 5.13(10:29) 8.26(6:31) 30346 /48c95%28.0
  Stretching7 45:00
  Strength2 34:293.4
  Total9 11:21:11 98.85 159.09 154346 /48c95%135.2
  [1-5]9 10:36:11
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Jun 28, 2015 #

8 AM

Bike 2:28:57 intensity: (1:28:57 @1) + (1:00:00 @2) 33.52 mi (13.5 mph) +390m
ahr:109 max:145

Stretching 5:00 [0]

Saturday Jun 27, 2015 #

Event: DVOA French Creek State Park
 
11 AM

Orienteering 53:45 intensity: (21:24 @3) + (32:21 @4) ** 8.26 km (6:31 / km) +303m 5:30 / km
ahr:165 spiked:46/48c slept:7.0 shoes: Inov-8 oroc 340

test loop without a warmup. started kind of slow but felt great for the second half. cool, rainy, and slippery. in shorts, though it was slightly green in places.

Running warm up/down 10:22 intensity: (11 @1) + (10:11 @2) 0.98 mi (10:36 / mi) +1m 10:34 / mi
ahr:138 max:152

Stretching 5:00 [0]

Friday Jun 26, 2015 #

8 AM

Bike 53:23 intensity: (31:40 @1) + (21:43 @2) 11.39 mi (12.8 mph) +246m
ahr:119 max:143

5 PM

Bike 45:23 intensity: (13:18 @1) + (30:20 @2) + (1:45 @3) 11.44 mi (15.1 mph) +185m
ahr:141

Stretching 5:00 [0]

Thursday Jun 25, 2015 #

2 PM

Strength 17:56 [1]
ahr:79 max:107

Running intervals 1:01:30 intensity: (13:53 @1) + (31:18 @2) + (16:19 @5) 7.0 mi (8:47 / mi)
ahr:151 shoes: Nimbus 16

Stretching 10:00 [0]

Wednesday Jun 24, 2015 #

12 PM

Elliptical 1:00:00 intensity: (36:57 @1) + (23:03 @2)
ahr:113 max:128 shoes: Nimbus 16

Stretching 7:00 [0]

Tuesday Jun 23, 2015 #

12 PM

Strength 16:33 [1]
ahr:90 max:120

Running intervals 1:03:11 intensity: (13:58 @1) + (39:13 @2) + (10:00 @5) 6.5 mi (9:43 / mi)
ahr:148 shoes: Nimbus 16

Stretching 8:00 [0]

Monday Jun 22, 2015 #

8 AM

Bike 55:21 intensity: (38:20 @1) + (16:30 @2) + (31 @3) 11.44 mi (12.4 mph) +251m
ahr:125 max:140

5 PM

Bike 49:50 intensity: (25:30 @1) + (22:53 @2) + (1:27 @3) 11.45 mi (13.8 mph) +167m
ahr:124 max:140

Stretching 5:00 [0]

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