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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending May 28, 2018:

activity # timemileskm+mload
  Orienteering3 3:07:05 15.86(11:48) 25.52(7:20) 97951 /61c83%77.0
  Running4 1:19:33 7.17(11:06) 11.54(6:54) 23414.5
  Elliptical1 45:006.9
  Strength2 39:504.0
  Stretching5 32:00
  Total5 6:23:28 23.03 37.06 121351 /61c83%102.4
  [1-5]5 5:51:28

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Monday May 28, 2018 #

9 AM

Running warm up/down 14:02 intensity: (2:35 @1) + (11:27 @2) 0.96 mi (14:37 / mi) +19m 13:48 / mi
ahr:132 max:154 shoes: Icebug Spirit6 OLX

Orienteering 1:44:57 intensity: (18:37 @2) + (1:13:15 @3) + (13:05 @4) **** 14.35 km (7:19 / km) +498m 6:14 / km
ahr:154 max:172 spiked:23/26c shoes: Icebug Spirit6 OLX

TT Long. I guess this was an ok run but it felt pretty bad because I made a dumb mistake in the middle of leg 7. intending to take the right-ish route (exactly as Greg did), but I didn't even try to confirm my position along the road when I first crossed. So I climbed in the wrong spot and ended up left of the hilltop and at that point the next best thing was to go around left.

On the other hand, I was fairly clean the rest of the time, and it felt like I did an ok job with the fine navigation even if I wasn't going super fast. Still felt fine physically by the end. It was a nice course in a lot of nice forest.

Running warm up/down 7:37 intensity: (2:03 @1) + (5:34 @2) 0.46 mi (16:34 / mi) +47m 12:35 / mi
ahr:130 max:141 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]

Sunday May 27, 2018 #

12 PM

Running warm up/down 8:29 [2] 0.5 mi (16:58 / mi) +16m 15:24 / mi
ahr:125 max:141 shoes: Icebug Spirit6 OLX

Orienteering 31:48 intensity: (5:00 @3) + (26:48 @4) **** 4.91 km (6:29 / km) +203m 5:22 / km
ahr:161 max:177 spiked:10/14c shoes: Icebug Spirit6 OLX

fun relay, head-to-head with Boris. We messed up the first control somehow, and after that were trading the lead most of the rest of the time.

Running warm up/down 3:17 intensity: (34 @1) + (2:43 @2) 0.22 mi (14:56 / mi) +32m 10:17 / mi
ahr:128 max:137 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]

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]

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