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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 16, 2011:

activity # timemileskm+mload
  Running5 2:12:56 15.44(8:37) 24.85(5:21) 12834.4
  Bike2 1:42:36 16.84 27.1 11614.6
  Orienteering1 1:12:27 6.34(11:26) 10.2(7:06) 36515 /17c88%31.2
  Stretching7 1:08:00
  Strength3 41:524.2
  Elliptical1 20:003.6
  Total7 7:17:51 38.62 62.15 60915 /17c88%87.9
  [1-5]7 6:09:51
averages - sleep:6.5

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MoTuWeThFrSaSu

Sunday Oct 16, 2011 #

Event: QOC Hemlock Overlook
 
11 AM

Running warm up/down 2:16 intensity: (40 @1) + (1:09 @2) + (14 @3) + (13 @4) 0.21 mi (11:03 / mi) +4m 10:25 / mi
ahr:138 max:171 shoes: VJ Integrator spikes

Orienteering 1:12:27 intensity: (1:06 @1) + (10:16 @2) + (1:39:50 @3) + (33:42 @4) *** 10.2 km (7:06 / km) +365m 6:02 / km
ahr:162 max:175 spiked:15/17c shoes: VJ Integrator spikes

nice course at hemlock overlook. mostly good except for overrunning 10, and somehow getting killed by jon on the long leg. new shoes bothering me in a different way this time, tight around the sides of both ankles. and my left ankle hurts in the usual way afterwards.

Running warm up/down 5:45 intensity: (50 @1) + (4:55 @2) 0.53 mi (10:49 / mi) +3m 10:38 / mi
ahr:136 max:142 shoes: VJ Integrator spikes

Stretching 6:00 [0]


Blue - Splits

Saturday Oct 15, 2011 #

12 PM

Bike 1:22:36 intensity: (42:57 @1) + (37:59 @2) + (1:40 @3) 16.84 mi (12.2 mph) +116m
ahr:132 max:157 slept:6.5

to georgetown and back with eliza in the trailer.

Stretching 8:00 [0]

Friday Oct 14, 2011 #

1 PM

Strength 21:31 [1]
slept:7.0

Running 15:50 intensity: (1:05 @1) + (13:02 @2) + (1:43 @3) 1.81 mi (8:46 / mi) +29m 8:21 / mi
ahr:145 max:158 shoes: Nimbus 12 #2

Elliptical 20:00 intensity: (4:29 @1) + (15:28 @2) + (3 @3)
ahr:137 max:163 shoes: Nimbus 12 #2

Stretching 10:00 [0]

Thursday Oct 13, 2011 #

1 PM

Running 35:00 [2] 4.0 mi (8:45 / mi) +50m 8:25 / mi
slept:5.0 shoes: Nimbus 12 #2

Stretching 11:00 [0]

Wednesday Oct 12, 2011 #

1 PM

Running intervals 37:02 intensity: (25:02 @2) + (4:00 @4) + (8:00 @5) 4.73 mi (7:50 / mi)
ahr:150 max:171 shoes: Nimbus 12 #2

Strength 7:30 [1]
ahr:112 max:150

Stretching 10:00 [0]

Tuesday Oct 11, 2011 #

11 AM

Running 37:03 [2] 4.17 mi (8:53 / mi) +42m 8:37 / mi
ahr:141 slept:8.0 shoes: Nimbus 12 #2

Stretching 13:00 [0]

Monday Oct 10, 2011 #

1 PM

Strength 12:51 [1]
ahr:98 slept:6.0

core and light legs. a little sore today (especially triceps), but mostly feeling intact.

Bike (stationary) 20:00 [1]
ahr:109 max:121

Stretching 10:00 [0]

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