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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Oct 27, 2019:

activity # timemileskm+mload
  Running7 3:30:13 20.93(10:03) 33.68(6:15) 23835.2
  Strength7 2:56:1417.7
  Orienteering1 58:53 5.28(11:09) 8.5(6:56) 25521 /23c91%19.0
  Stretching6 57:00
  Elliptical1 40:014.3
  Cross training2 15:001.5
  Total11 9:17:21 26.21 42.17 49321 /23c91%77.7
  [1-5]11 8:20:21

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MoTuWeThFrSaSu

Sunday Oct 27, 2019 #

Event: QOC Great Falls
 
10 AM

Strength 7:21 [1]
ahr:84 max:102

Running 13:53 intensity: (12:55 @1) + (58 @2) 1.23 mi (11:16 / mi) +26m 10:35 / mi
ahr:112 max:140

Orienteering 58:53 intensity: (38 @1) + (24:53 @2) + (30:27 @3) + (2:55 @4) *** 8.5 km (6:56 / km) +255m 6:01 / km
ahr:156 max:170 spiked:21/23c shoes: Icebug Spirit 7 OLX

5 PM

Running 19:19 intensity: (8:28 @1) + (10:51 @2) 1.58 mi (12:13 / mi) +35m 11:27 / mi
ahr:125 max:138 shoes: Nimbus 20 green

went to the track with the girls, except there was soccer happening on the infield, so Samantha took us on a tour of the xc course instead.

Cross training 5:00 [1]


Long Advanced - Splits

Saturday Oct 26, 2019 #

10 AM

Strength 23:47 [1]
ahr:77 max:110

6 PM

Running 22:20 intensity: (1:03 @1) + (20:47 @2) + (30 @3) 2.14 mi (10:25 / mi) +38m 9:53 / mi
ahr:140 max:161

Friday Oct 25, 2019 #

8 AM

Cross training 10:00 [1]

12 PM

Strength 28:24 intensity: (28:16 @1) + (8 @2)
ahr:90 max:128

Elliptical 40:01 intensity: (36:43 @1) + (3:18 @2)
ahr:115 max:137

Stretching 8:00 [0]

Thursday Oct 24, 2019 #

11 AM

Strength 41:36 intensity: (41:25 @1) + (11 @2)
ahr:78 max:128

Running 39:04 intensity: (12:19 @1) + (26:44 @2) + (1 @3) 4.15 mi (9:25 / mi) +51m 9:04 / mi
ahr:126 max:143 shoes: Nimbus 20 green

Did the TSS spur/reentrant exercise. auto-generated negative terrain made it interesting and tricky. In general it feels like map-reading in technical terrain has been going better than average this fall (usually the highlander is much more of a shock), presumably because of these exercises.

Stretching 12:00 [0]

Wednesday Oct 23, 2019 #

12 PM

Strength 23:00 [1]

Running 52:00 [2] 5.6 mi (9:17 / mi)
shoes: Nimbus 20 green

legs feeling less creaky but still tired today.

Stretching 10:00 [0]

left my watch at home recharging, so just guessing on all of this.

Tuesday Oct 22, 2019 #

11 AM

Strength 27:59 intensity: (27:51 @1) + (8 @2)
ahr:87 max:126

Running 37:57 intensity: (9:28 @1) + (28:29 @2) 4.11 mi (9:14 / mi) +51m 8:54 / mi
ahr:131 max:153 shoes: Nimbus 20 green

Stretching 10:00 [0]

Monday Oct 21, 2019 #

12 PM

Strength 24:07 intensity: (23:57 @1) + (10 @2)
ahr:84 max:134

Stretching 12:00 [0]

5 PM

Running 25:40 intensity: (25:11 @1) + (29 @2) 2.11 mi (12:10 / mi) +38m 11:31 / mi
ahr:110 max:130 shoes: Nimbus 20 green

with Eliza!

Stretching 5:00 [0]

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