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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Sep 17, 2017:

activity # timemileskm+mload
  Running7 5:06:01 33.03(9:16) 53.16(5:45) 55157.3
  Orienteering1 1:25:44 4.16(20:37) 6.69(12:48) 21521 /22c95%12.3
  Elliptical2 1:20:009.4
  Strength6 1:15:397.0
  Hiking1 54:15 2.35(2.6/h) 3.78(4.2/h)4.5
  Stretching8 52:00
  Total9 10:53:39 39.54 63.63 76721 /22c95%90.5
  [1-5]9 9:18:34

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MoTuWeThFrSaSu

Sunday Sep 17, 2017 #

Event: QOC Hemlock Overlook
 
11 AM

Orienteering 57:19 intensity: (27:33 @0) + (29:35 @1) + (11 @2) * 2.87 km (20:00 / km) +88m 17:21 / km
ahr:85 max:125 spiked:12/12c shoes: Icebug Spirit6 OLX

White course with Eliza. She did ok but was kind of spacing out periodically. It didn't help that some of the controls were quite hidden, including the first one.

Running 4:04 intensity: (3 @0) + (3:21 @1) + (40 @2) 0.32 mi (12:42 / mi) +15m 11:08 / mi
ahr:112 max:130 shoes: Icebug Spirit6 OLX

Orienteering 28:25 intensity: (14 @1) + (11:56 @2) + (14:25 @3) + (1:50 @4) *** 3.83 km (7:25 / km) +128m 6:22 / km
ahr:156 max:167 spiked:9/10c shoes: Icebug Spirit6 OLX

Brown course. good except I got pulled off to the right on 8 (by another control). Also banged my ankle on a loose rock at some point early on. nice scrape even through neoprene socks.

Stretching 5:00 [0]


Brown - Splits

Saturday Sep 16, 2017 #

10 AM

Running 37:33 intensity: (10 @0) + (19:39 @1) + (17:44 @2) 2.53 mi (14:50 / mi) +50m 13:59 / mi
ahr:124 max:147 shoes: Nimbus 18

with Samantha.

Strength 5:58 intensity: (5:37 @0) + (21 @1)
ahr:67 max:94

Stretching 3:00 [0]

4 PM

Running 1:15:04 intensity: (4 @0) + (2:13 @1) + (1:11:33 @2) + (1:14 @3) 8.19 mi (9:10 / mi) +202m 8:31 / mi
ahr:139 max:159

Stretching 5:00 [0]

Friday Sep 15, 2017 #

12 PM

Strength 6:11 [1]
ahr:62 max:87

Running 43:54 intensity: (3:59 @1) + (39:55 @2) 5.21 mi (8:26 / mi) +70m 8:05 / mi
ahr:137 max:151 shoes: Nimbus 18

Stretching 7:00 [0]

Thursday Sep 14, 2017 #

12 PM

Strength 26:11 [1]
ahr:78 max:107

Running 48:14 intensity: (5:19 @1) + (42:55 @2) 5.71 mi (8:27 / mi) +71m 8:08 / mi
ahr:137 max:151 shoes: Nimbus 18

Stretching 8:00 [0]

Wednesday Sep 13, 2017 #

11 AM

Strength 5:43 [1]
ahr:72 max:102

Elliptical 1:00:00 intensity: (46:32 @1) + (13:28 @2)
ahr:111 max:134 shoes: Nimbus 18

Stretching 8:00 [0]

Tuesday Sep 12, 2017 #

11 AM

Strength 26:15 [1]
ahr:77 max:106

Running 47:48 intensity: (25 @1) + (47:23 @2) 5.43 mi (8:48 / mi) +74m 8:27 / mi
ahr:152 max:175 shoes: Nimbus 18

Stretching 8:00 [0]

Monday Sep 11, 2017 #

12 PM

Strength 5:21 [1]
ahr:65 max:81

Running 49:24 intensity: (5:41 @1) + (43:43 @2) 5.64 mi (8:45 / mi) +70m 8:26 / mi
ahr:136 max:150 shoes: Nimbus 18

Elliptical 20:00 intensity: (18:58 @1) + (1:02 @2)
ahr:117 max:128 shoes: Nimbus 18

Stretching 8:00 [0]

7 PM

Hiking 54:15 intensity: (9:38 @0) + (44:37 @1) 2.35 mi (2.6 mph)
ahr:92 max:108 shoes: Nimbus 18

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