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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Mar 26, 2017:

activity # timemileskm+mload
  Running6 3:54:53 26.52(8:51) 42.67(5:30) 35547.3
  Stretching6 1:01:004.0
  Downhill skiing1 1:00:00 43536.0
  Orienteering1 43:30 3.79(11:28) 6.1(7:08) 29714 /16c87%17.6
  Strength1 18:061.8
  Total7 6:57:29 30.31 48.78 500514 /16c87%76.6
  [1-5]7 6:06:29

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MoTuWeThFrSaSu

Sunday Mar 26, 2017 #

Event: QOC McKeldin
 
11 AM

Running warm up/down 7:46 [1] 0.53 mi (14:36 / mi) +7m 14:02 / mi
ahr:156 shoes: Icebug Spirit6 OLX

Orienteering race 43:30 intensity: (5 @1) + (10:24 @2) + (21:44 @3) + (11:17 @4) *** 6.1 km (7:08 / km) +297m 5:44 / km
ahr:160 max:175 spiked:14/16c shoes: Icebug Spirit6 OLX

Green (longest option) at McKeldin. Mostly clean, good effort on the uphills, coasted on the downhills. Lower back seemed ok. Couldn't stay around for the memory course.

Running warm up/down 5:05 intensity: (2:26 @1) + (2:39 @2) 0.42 mi (12:08 / mi)
ahr:125 max:132 shoes: Icebug Spirit6 OLX

Stretching 6:00 [0]


Green - Splits

Saturday Mar 25, 2017 #

11 AM

Running 47:50 intensity: (46 @1) + (41:34 @2) + (5:13 @3) + (17 @4) 4.74 mi (10:06 / mi) +143m 9:14 / mi
ahr:142 max:173 shoes: Nimbus 17 blue

Short loop in rock creek. 70F, I guess it's spring now.

Stretching 7:00 [0]

Friday Mar 24, 2017 #

3 PM

Running 36:06 intensity: (53 @1) + (35:13 @2) 4.08 mi (8:51 / mi) +30m 8:39 / mi
ahr:152 max:160 shoes: Nimbus 17 blue

Stretching 10:00 [0]

Thursday Mar 23, 2017 #

9 AM

Downhill skiing 1:00:00 [1] +4353m

Snow day with Samantha. Probably our last chance around here this season.

Wednesday Mar 22, 2017 #

2 PM

Running 34:06 [2] 4.07 mi (8:23 / mi) +31m 8:12 / mi
ahr:153 max:160 shoes: Nimbus 17 blue

Stretching 10:00 [3]

Tuesday Mar 21, 2017 #

Note

Eliza orienteering: https://youtu.be/e7B56g72T14
C • Great video 6
11 AM

Running 56:38 intensity: (54:24 @2) + (2:14 @3) 6.96 mi (8:08 / mi) +100m 7:47 / mi
ahr:145 max:160 shoes: Nimbus 17 blue

Stretching 15:00 [0]

Monday Mar 20, 2017 #

11 AM

Strength 18:06 [1]
ahr:92 max:114

Running 47:22 intensity: (2:01 @1) + (44:55 @2) + (26 @3) 5.72 mi (8:17 / mi) +44m 8:05 / mi
ahr:140 max:157

Stretching 13:00 [0]

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