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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 22, 2017:

activity # timemileskm+mload
  Running6 3:25:23 22.46(9:09) 36.14(5:41) 31241.1
  Elliptical2 1:30:0011.7
  Strength6 1:17:336.6
  Stretching9 1:05:001.2
  Orienteering1 1:02:50 4.86(12:56) 7.82(8:02) 21745 /47c95%14.0
  X-Training1 20:024.0
  Total9 8:40:48 27.32 43.96 52945 /47c95%78.6
  [1-5]9 7:27:17

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MoTuWeThFrSaSu

Sunday Oct 22, 2017 #

Event: QOC Occoquan - Cancelled
 
11 AM

Orienteering 1:02:50 intensity: (23 @1) + (55:33 @2) + (6:39 @3) + (15 @4) *** 4.86 mi (12:56 / mi) +217m 11:21 / mi
ahr:146 max:166 spiked:45/47c shoes: Icebug Spirit6 OLX

Stretching 3:00 [0]

6 PM

Running 15:00 intensity: (10:00 @1) + (5:00 @2) 1.26 mi (11:54 / mi) +14m 11:30 / mi
ahr:124 max:148 shoes: Nimbus 18

with the girls at the track...except they were shy and afraid to run on the track while some other group was there, so they discovered stadium loops.

Stretching 3:00 [0]

Saturday Oct 21, 2017 #

1 PM

Strength 11:31 [0]
ahr:59 max:77

X-Training (stair treadmill) 20:02 intensity: (6:51 @1) + (9:57 @2) + (3:14 @3)
ahr:118 max:155 shoes: Nimbus 18

Stretching 5:00 [0]

Friday Oct 20, 2017 #

12 PM

Strength 23:30 [1]
ahr:79 max:108

Running 47:59 intensity: (37 @1) + (47:22 @2) 5.57 mi (8:37 / mi) +78m 8:16 / mi
ahr:143 max:162 shoes: Nimbus 18

Stretching 10:00 [0]

Thursday Oct 19, 2017 #

12 PM

Strength 6:23 [1]
ahr:52 max:64

Elliptical 1:00:00 intensity: (33:10 @1) + (26:50 @2)
ahr:110 max:132 shoes: Nimbus 18

Stretching 8:00 [0]

knee is still a little pressure-sensitive from highlander impact, but has recovered enough that I can finally stretch my left quad properly this week. way tighter than the right side at the moment.
5 PM

Running 18:07 intensity: (1:02 @1) + (9:18 @2) + (7:47 @3) 1.39 mi (13:02 / mi) +22m 12:26 / mi
ahr:150 max:165

with Samantha. trying to encourage her to actually train a little for her 5k next month.

Stretching 3:00 [3]

Wednesday Oct 18, 2017 #

11 AM

Strength 6:22 [1]
ahr:62 max:84

Running 48:08 intensity: (39 @1) + (47:29 @2) 5.6 mi (8:36 / mi) +71m 8:17 / mi
ahr:146 max:166 shoes: Nimbus 18

Stretching 12:00 [0]

Tuesday Oct 17, 2017 #

11 AM

Strength 23:11 [1]
ahr:73 max:108

Running 40:06 intensity: (1:17 @1) + (38:49 @2) 4.61 mi (8:42 / mi) +71m 8:18 / mi
ahr:145 max:155 shoes: Nimbus 18

Stretching 12:00 [0]

Monday Oct 16, 2017 #

12 PM

Strength 6:36 [1]
ahr:60 max:76

Running 36:03 intensity: (1:19 @1) + (34:44 @2) 4.04 mi (8:56 / mi) +56m 8:34 / mi
ahr:138 max:152 shoes: Nimbus 18

Elliptical 30:00 intensity: (29:59 @1) + (1 @2)
ahr:110 max:125 shoes: Nimbus 18

Stretching 9:00 [0]

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