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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 26, 2018:

activity # timemileskm+mload
  Orienteering2 2:19:25 10.65(13:05) 17.14(8:08) 71536 /41c87%57.0
  Running4 2:11:33 12.2(10:47) 19.63(6:42) 25623.2
  Strength4 1:16:347.7
  Elliptical1 45:006.9
  Stretching5 39:00
  Total7 7:11:32 22.85 36.77 97136 /41c87%94.8
  [1-5]7 6:32:32

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SuMoTuWeThFrSa

Saturday May 26, 2018 #

1 PM

Running warm up/down 9:20 intensity: (52 @1) + (8:27 @2) + (1 @3) 0.86 mi (10:51 / mi) +31m 9:45 / mi
ahr:137 max:154 shoes: Icebug Spirit6 OLX

Orienteering race 50:20 intensity: (12 @1) + (2:19 @2) + (11:42 @3) + (35:27 @4) + (40 @5) **** 6.26 km (8:02 / km) +278m 6:35 / km
ahr:168 max:180 spiked:18/21c shoes: Icebug Spirit6 OLX

TT middle. It was quite hot, upper 80s. Cooled off with the hose beforehand which helped for a while. Navigation was pretty good except for running past 2 and some bobbles on 7 and 9. I guess that is easier when you aren't moving very fast. Bonus for apparently not hurting myself.

Stretching 5:00 [0]

Wednesday May 23, 2018 #

12 PM

Strength 6:41 [1]
ahr:72 max:90

Running 36:48 intensity: (7:57 @1) + (28:51 @2) 4.17 mi (8:49 / mi) +89m 8:17 / mi
ahr:133 max:149 shoes: Nimbus 20

Stretching 9:00 [0]

Tuesday May 22, 2018 #

1 PM

Strength 33:09 [1]
ahr:75 max:98

Elliptical 45:00 intensity: (21:10 @1) + (23:50 @2)
ahr:122 max:146 shoes: Nimbus 20

this was supposedly 570kcal (according to the machine, only 450 on the watch), for Matthias comparison purposes.

Stretching 8:00 [0]

Monday May 21, 2018 #

12 PM

Strength 6:44 [1]
ahr:72 max:104

Running 38:45 intensity: (13:26 @1) + (25:19 @2) 4.09 mi (9:28 / mi) +72m 8:59 / mi
ahr:126 max:140 shoes: Nimbus 20

Stretching 12:00 [0]

Sunday May 20, 2018 #

9 AM

Running 46:40 intensity: (15:32 @1) + (25:30 @2) + (5:14 @3) + (24 @4) 3.08 mi (15:09 / mi) +63m 14:15 / mi
ahr:134 shoes: Nimbus 20

Girls on the Run 5k with Eliza. She got tired early on and we took a bunch of walking breaks, which she made a big deal about feeling guilty about. It was warm and very humid, which seemed to slow everybody down. I think she was also tired from a sleep-over Friday and sleeping too late to eat a good breakfast.
11 AM

Orienteering 1:29:05 intensity: (5:30 @1) + (16:05 @2) + (44:04 @3) + (23:13 @4) + (13 @5) *** 10.88 km (8:11 / km) +437m 6:49 / km
ahr:157 max:181 spiked:18/20c shoes: Icebug Spirit6 OLX

Fun blue course at Fountainhead, mostly smooth run. My legs enjoyed the soft wet ground, and it wasn't even that muddy. Uncomfortably muggy though, brain was melting towards the end. Didn't see Michael, but cool that he is around.

Stretching 5:00 [0]

4 PM

Strength 30:00 [1]

at Sandy Spring Adventure Park with Samantha for a summer camp reunion activity thing. We did about two hours worth of high wire type traverse courses. Wore my stiff hiking shoes which felt a little better on my arches than last year.

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