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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 19, 2017:

activity # timemileskm+mload
  Running3 2:33:41 16.99(9:03) 27.34(5:37) 10031.2
  XC skiing3 1:40:09 9.24(10:50) 14.88(6:44) 7311.0
  Orienteering1 1:10:03 4.82(14:32) 7.76(9:02) 20616 /17c94%14.2
  Strength3 1:09:157.5
  Downhill skiing1 1:00:00 42126.0
  Stretching6 58:00
  Elliptical1 30:003.6
  Total7 9:01:08 31.05 49.97 459116 /17c94%73.3
  [1-5]7 8:03:08

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

Event: QOC Wheaton
 
11 AM

Orienteering 38:51 intensity: (27:11 @1) + (11:40 @2) ** 3.01 km (12:55 / km) +71m 11:33 / km
ahr:112 max:170 spiked:7/7c shoes: Nimbus 17 blue

White course with Eliza, who did almost all of the navigating. She seemed to have fun, her primary complaint towards the end was that her pants were itchy.

Samantha did white by herself.

Orienteering 31:12 intensity: (38 @1) + (16:31 @2) + (13:29 @3) + (34 @4) *** 4.75 km (6:34 / km) +135m 5:45 / km
ahr:153 max:170 spiked:9/10c shoes: Icebug Spirit6 OLX

Brown course while the girls raided the snack table and played on phones in the car. Clean except I got caught by an unmapped construction fence that I had to go way around.

Stretching 5:00 [0]


Brown - Splits

Saturday Mar 18, 2017 #

10 AM

Downhill skiing 1:00:00 [1] +4212m

with Eliza

Friday Mar 17, 2017 #

3 PM

Running 54:59 intensity: (1:07 @1) + (50:25 @2) + (3:27 @3) 6.0 mi (9:10 / mi)
ahr:140 max:161 shoes: Nimbus 17 blue

Stretching 12:00 [0]

Thursday Mar 16, 2017 #

1 PM

XC skiing 31:38 intensity: (30:10 @1) + (1:28 @2) 5.51 km (5:44 / km)
ahr:106 max:139 shoes: skate skis

Some laps around the same field. It was better than yesterday, but also a bit crusty on top and I still almost fell over a few times. A random person pulled over their car to take a picture of me.

Elliptical 30:00 intensity: (24:24 @1) + (5:36 @2)
ahr:116 max:125 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Wednesday Mar 15, 2017 #

12 PM

XC skiing 5:53 [1] 1.11 km (5:18 / km) +1m 5:17 / km
ahr:108 max:121 shoes: skate skis

In a big field near my office. Seems like a decent spot but it was frozen solid and the wind almost blew me over sideways. I should try again if it warms up a bit.

Strength 17:40 [1]
ahr:95 max:141

Running (treadmill) 38:47 intensity: (3:24 @1) + (35:23 @2) 4.0 mi (9:42 / mi)
ahr:140 max:155 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Tuesday Mar 14, 2017 #

10 AM

XC skiing 1:02:38 intensity: (54:13 @1) + (8:25 @2) 8.26 km (7:35 / km) +72m 7:16 / km
ahr:111 max:152 shoes: skate skis

maybe 2-3 inches of solid heavy sleet/snow mix on the roads, great for skating until it started to soften up and cars made too many tracks. 15 mins in the middle with the girls. nice and fast on the grass around NIH too.

Strength 30:00 [1]
ahr:121

shoveling the concrete stuff. at least it was slushy on the bottom.

Stretching 5:00 [0]

Monday Mar 13, 2017 #

12 PM

Strength 21:35 intensity: (18:52 @1) + (1:30 @2) + (1:08 @3) + (5 @4)
ahr:98 max:167

Running 59:55 intensity: (2:38 @1) + (55:05 @2) + (2:12 @3) 6.99 mi (8:35 / mi) +100m 8:13 / mi
ahr:144 max:165 shoes: Nimbus 17 blue

Stretching 11:00 [0]

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