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Attackpoint AR - performance and training tools for adventure athletes

Training Log: kensr

In the last 7 days:

activity # timemileskm+mload
  Strength2 3:20:002c600.0
  Skate Ski1 1:01:00 7.46(8:11) 12.0(5:05)183.0
  Road Running1 55:36 4.06(13:42) 6.53(8:31) 28214.1
  Total4 5:16:36 11.52 18.53 282c997.1
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MoTuWeThFrSaSu

Saturday Mar 2 #

11 AM

Strength (Rec center ) 1:15:00 [3]
1c

Felt good. Hamstring wgts and sliders. Plyo jumps per Craftsbury you-tube. Tip fixture for ankles. Ab roll 5/25. 10 pull ups. Hit ski erg hard for 500 m: 2.02, avg 191 watts.
Left feeling light and ready for more.

Friday Mar 1 #

4 PM

Road Running 55:36 intensity: (2:34 @1) + (8:16 @2) + (9:34 @3) + (9:40 @4) + (25:32 @5) 4.06 mi (13:42 / mi) +28m 13:24 / mi
ahr:137 max:168

Tuesday Feb 27 #

10 AM

Skate Ski (Woodstock xc) 1:01:00 [3] 12.0 km (5:05 / km)

Frozen snow overnight, but waited too long and got into slushy conditions.
2 PM

Strength (Trainer) 2:05:00 [3]
1c

Extended session with Adam. Stretches and mobility, then strength avoiding too much with the back.
Hamstrings: maching single leg 50#, Bulgarian squats, Rdl's, step ups high knees
Glutes: sled 2x3 towing, 1x3 pushing 90# load
New: tilt bar 25# ankle flex, balance exercises with eyes closed
Ski erg 500 m 2:20, avg 126 watts

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Injuries

TorsoLower Back Pain22+days
complete history

Training Targets

Mar 1–31 (31d)
March
Total [1-5]40:00:00
actual:2:10:365%
projected:33:44:1884%
Road Running
+ Trail Running
+ O - competition
+ O-course Training
+ Trail Race
+ Track workout
+ Off Trail Running
+ Hiking
+ Road Race [1-5]
50mi
actual:4.1mi8%
projected:62.9mi125%
Classic Ski
+ Skate Ski [1-5]
100km
Strength [1-5]8c
actual:1c12%
projected:16c200%

Jan 1 – Dec 31 (366d)
New year, new goals!
Total [1-5]450:00:00
actual:73:10:5316%
projected:432:00:2396%
Road Running
+ Track workout
+ Hiking
+ Trail Running
+ O - competition
+ O-course Training
+ Trail Race
+ Off Trail Running
+ Road Race [1-5]
700mi
actual:36.4mi5%
projected:215.1mi30%
Strength [1-5]65c
actual:15c23%
projected:89c136%
Track workout [1-5]20c
actual:1c5%
projected:6c30%
Classic Ski
+ Skate Ski
700km
actual:311.6km44%
projected:1839.4km262%

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