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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Jul 5, 2015:

activity # timemileskm+mload
  Running4 2:19:41 13.8(10:07) 22.2(6:17) 23226.7
  Bike1 1:11:16 9.26(7.8/h) 14.9(12.5/h) 907.1
  Elliptical2 1:10:017.9
  Orienteering3 1:09:04 8.41(8:13) 13.53(5:06) 14434 /37c91%29.9
  Stretching6 59:00
  Total8 6:49:02 31.46 50.64 46634 /37c91%71.6
  [1-5]8 5:38:02

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MoTuWeThFrSaSu

Sunday Jul 5, 2015 #

9 AM

Running warm up/down 6:33 [1] 0.63 mi (10:23 / mi) +11m 9:51 / mi
ahr:170 max:210 shoes: Nimbus 16

Orienteering 37:47 intensity: (32:19 @3) + (5:28 @4) *** 7.45 km (5:04 / km) +59m 4:53 / km
ahr:160 max:183 spiked:34/37c shoes: Nimbus 16

Running warm up/down 6:10 [2] 0.68 mi (9:07 / mi) +10m 8:43 / mi
ahr:145 max:153 shoes: Nimbus 16

Running 34:24 intensity: (12:00 @0) + (10:22 @1) + (11:54 @2) + (8 @3) 2.58 mi (13:20 / mi) +16m 13:05 / mi
ahr:116 max:159 shoes: Nimbus 16

At the track with Samantha.

Stretching 10:00 [0]

Saturday Jul 4, 2015 #

12 PM

Bike 1:11:16 [1] 9.26 mi (7.8 mph) +90m
ahr:88 max:121

with Samantha on the Georgetown Branch trail.

Friday Jul 3, 2015 #

12 PM

Running 58:09 intensity: (1:17 @1) + (48:10 @2) + (8:42 @3) * 6.73 mi (8:38 / mi) +146m 8:06 / mi
ahr:150 max:162 shoes: Nimbus 16

twice around NIH. read some sprint maps (GMU, TT) reviewing route choices.

Stretching 11:00 [0]

Thursday Jul 2, 2015 #

12 PM

Elliptical 40:01 intensity: (30:40 @1) + (9:21 @2)
ahr:118 shoes: Nimbus 16

Stretching 15:00 [0]

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]

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