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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 11, 2016:

activity # timemileskm+mload
  Running8 4:19:09 27.38(9:28) 44.07(5:53) 22947.2
  Stretching7 1:54:00
  Orienteering1 55:51 5.22(10:41) 8.41(6:39) 35217 /19c89%22.2
  Strength2 42:214.3
  Elliptical1 20:002.3
  Total8 8:11:21 32.61 52.47 58117 /19c89%75.9
  [1-5]8 6:17:21

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MoTuWeThFrSaSu

Sunday Dec 11, 2016 #

Event: QOC Balls Bluff
 
10 AM

Running 6:12 intensity: (11 @1) + (4:47 @2) + (1:08 @3) + (6 @4) 0.61 mi (10:10 / mi) +11m 9:37 / mi
ahr:145 max:167 (sick) shoes: Icebug Spirit6 OLX

Stretching 10:00 [0]

Orienteering 55:51 intensity: (13:12 @2) + (30:09 @3) + (12:30 @4) *** 8.41 km (6:39 / km) +352m 5:30 / km
ahr:161 max:195 spiked:17/19c shoes: Icebug Spirit6 OLX

Fun course in nice open forest. Pretty smooth with only some hesitations and one good wipeout. Should have taken Boris' straight route to 16. Caught Alex's cold, so feeling somewhat foggy in the head.

Running 6:16 intensity: (13 @1) + (6:03 @2) 0.64 mi (9:49 / mi) +1m 9:46 / mi
ahr:139 max:153 shoes: Icebug Spirit6 OLX


Red - Splits

Friday Dec 9, 2016 #

12 PM

Running 49:03 intensity: (51 @1) + (48:12 @2) 5.62 mi (8:44 / mi) +43m 8:32 / mi
shoes: Nimbus 17 blue

Stretching 22:00 [0]

6 PM

Running 20:40 intensity: (14:46 @1) + (5:54 @2) 1.56 mi (13:15 / mi) +23m 12:40 / mi
shoes: Nimbus 17 blue

with Samantha

Thursday Dec 8, 2016 #

1 PM

Strength 22:52 intensity: (22:30 @1) + (22 @2)
ahr:88 max:130

Running 34:59 intensity: (23 @1) + (34:36 @2) 4.06 mi (8:37 / mi) +21m 8:29 / mi
ahr:158 max:179 shoes: Nimbus 17 blue

Stretching 22:00 [0]

Wednesday Dec 7, 2016 #

1 PM

Running 58:29 intensity: (50:22 @2) + (8:07 @3) 6.95 mi (8:25 / mi) +97m 8:04 / mi
ahr:149 shoes: Nimbus 17 blue

Stretching 20:00 [0]

Tuesday Dec 6, 2016 #

12 PM

Elliptical 20:00 intensity: (17:14 @1) + (2:46 @2)
ahr:106 max:133 shoes: Nimbus 17 blue

Running 28:22 intensity: (27:02 @1) + (1:20 @2) 2.38 mi (11:54 / mi)
ahr:118 max:130 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Monday Dec 5, 2016 #

12 PM

Strength 19:29 [1]
ahr:84 max:134

Running 34:51 intensity: (1:40 @1) + (33:11 @2) 4.06 mi (8:36 / mi) +32m 8:23 / mi
ahr:142 max:169 shoes: Nimbus 17 blue

Stretching 20:00 [0]

6 PM

Running 20:17 [1] 1.5 mi (13:31 / mi) +1m 13:30 / mi
ahr:122 max:149 shoes: Nimbus 17 blue

track with Samantha and Eliza.
C • Eliza 4

Stretching 5:00 [0]

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