Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ken

In the 7 days ending Dec 6, 2020:

activity	#	time	miles		km		+m	load
Running	6	4:08:31	23.46	(10:36)	37.76	(6:35)	536	44.5
Strength	6	1:33:28						9.3
Stretching	6	36:00
Total	6	6:17:59	23.46		37.76		536	53.8
[1-5]	6	5:41:59

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Sunday Dec 6, 2020 #

9 AM

Running 50:37 4.67 mi (10:50 / mi) +141m 9:55 / mi
ahr:127 max:155 shoes: Nimbus 22 blue

Cabin John trails.

Strength 12:48 [1]
ahr:82 max:103

Stretching 6:00 [0]

Saturday Dec 5, 2020 #

4 PM

Strength 13:36 [1]
ahr:75 max:99

Running 39:48 3.7 mi (10:45 / mi) +91m 10:00 / mi
ahr:120 max:137 shoes: Nimbus 22 blue

Stretching 6:00 [0]

Thursday Dec 3, 2020 #

6 PM

Running 22:12 1.78 mi (12:28 / mi) +37m 11:43 / mi
ahr:115 max:134 shoes: Nimbus 22 blue

with Samantha. She was suffering from heel blisters incurred during a previous fashion experiment. New casual shoes + no-show socks, what could go wrong?

Running 14:25 1.32 mi (10:55 / mi) +24m 10:20 / mi
ahr:124 max:144 shoes: Nimbus 22 blue

Strength 10:56 [1]
ahr:86 max:103

Stretching 6:00 [0]

Had an ortho appointment this morning about my shoulder, which is not really improving. Doc said x-ray looks normal, may be a combination of some tendinitis and frozen-shoulder. Here’s a cortisone shot, come back in 2 weeks. In the meantime apply heat and avoid reaching for heavy things. Running is ok.

C • At first glance I assumed t... 11

6 PM

Strength 25:21 [1]
ahr:75 max:105

Running 39:28 3.79 mi (10:25 / mi) +100m 9:38 / mi
ahr:129 max:146 shoes: Nimbus 22 blue