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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jul 1, 2015:

activity # timemileskm+mload
  Bike3 4:07:43 56.35(13.6/h) 90.68(22.0/h) 82136.5
  Running4 1:46:17 11.16(9:32) 17.96(5:55) 5033.3
  Orienteering3 1:25:02 8.91(9:33) 14.34(5:56) 38846 /48c95%41.6
  Stretching7 48:00
  Elliptical1 30:003.0
  Strength1 17:561.8
  Total9 8:54:58 76.41 122.98 125946 /48c95%116.2
  [1-5]9 8:06:58
averages - sleep:7

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ThFrSaSuMoTuWe

Wednesday Jul 1, 2015 #

5 PM

Orienteering 11:55 intensity: (3:19 @1) + (8:36 @2) *** 1.12 mi (10:39 / mi) +21m 10:03 / mi
ahr:128 max:150 shoes: Nimbus 16

Vetting some controls before the start of the World Police and Fire Games sprint-o. Then I guarded one during the event/rainstorm, while realizing I had left my sunroof cracked.
7 PM

Running warm up/down 5:30 intensity: (2:21 @1) + (3:09 @2) 0.23 mi (23:55 / mi) +38m 15:48 / mi
ahr:149 shoes: Nimbus 16

Orienteering 19:22 [4] *** 4.28 km (4:32 / km) +64m 4:13 / km
ahr:176 shoes: Nimbus 16

blue course. Felt tired, but one or two of the legs and a few of the controls were familiar from previous vetting. no major mistakes, will have to measure the route choices later. it looks like all the local blue runners were faster than the world champions.

Stretching 5:00 [0]


Course4 - Blue - Splits

Tuesday Jun 30, 2015 #

Note

Visiting day at the girls' camp. Boats, guns, and small people wandering around the forest in swimsuits.
6 PM

Elliptical 30:00 [1]
shoes: Nimbus 16

Stretching 10:00 [0]

Monday Jun 29, 2015 #

11 AM

Running intervals 28:55 intensity: (4:55 @1) + (21:24 @2) + (2:36 @5) 2.95 mi (9:48 / mi) +11m 9:41 / mi
ahr:139 max:183 shoes: Nimbus 16

The plan was to try some quick/easy intervals at the track, but when I got there I found a hundred soccer-camp kids eating their lunches across all the lanes on the shady end of the track. finished my warmup in the fields, did a few 200s, and called it a day. looking to have a relatively easy week anyway. left arch felt tight early on, but seemed to loosen up.

Stretching 8:00 [0]

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]

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