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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Sep 24, 2012:

activity # timemileskm+mload
  Running7 5:45:24 40.92(8:26) 65.85(5:15) 42393.1
  Orienteering3 3:05:39 11.21(16:34) 18.04(10:17) 37379 /81c97%27.9
  Stretching7 1:13:00
  Strength2 57:125.8
  Total8 11:01:15 52.13 83.89 79679 /81c97%126.9
  [1-5]7 8:18:15
averages - sleep:7.5

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Monday Sep 24, 2012 #

12 PM

Running 37:28 [2] ** 4.35 mi (8:37 / mi) +43m 8:21 / mi
shoes: Nimbus 13 blue

Stretching 13:00 [0]

Sunday Sep 23, 2012 #

Event: QOC Lake Needwood
 
7 AM

Running 24:58 intensity: (1:08 @1) + (11:27 @2) + (2:36 @3) + (7:23 @4) + (2:24 @5) * 2.86 mi (8:44 / mi)
ahr:154 max:187 shoes: Inov-8 oroc 340

out early this morning so Alex could get to the Redskins game. warmup along the trail until it got bright enough for map reading in the forest.

Orienteering 59:35 intensity: (22 @1) + (15:13 @2) + (43:49 @3) + (11 @4) ** 8.37 km (7:07 / km) +282m 6:06 / km
ahr:157 max:166 spiked:45/47c shoes: Inov-8 oroc 340

Running 39:32 intensity: (9:09 @1) + (30:23 @2) * 4.22 mi (9:22 / mi) +104m 8:42 / mi
ahr:140 max:155 shoes: Inov-8 oroc 340

Stretching 10:00 [0]

1 PM

Orienteering 1:30:00 [0] * 2.0 mi (45:00 / mi) +54m 41:31 / mi
spiked:8/8c

White course at lake needwood with the girls. It was fun until they got tired, then there was a lot of whining. I carried Eliza on my shoulders for the last third. but they had enough energy to run all around the giant field at the end. some pictures...accidentally had IS switched off, many slightly blurry ones were deleted.

Saturday Sep 22, 2012 #

8 PM

Running 8:10 intensity: (7:44 @1) + (26 @2) 0.78 mi (10:27 / mi) +9m 10:06 / mi
ahr:125 max:136 shoes: Nimbus 13 blue

Orienteering 36:04 intensity: (1:15 @1) + (34:17 @2) + (32 @3) ** 4.01 mi (9:00 / mi) +37m 8:45 / mi
ahr:146 max:157 spiked:26/26c shoes: Nimbus 13 blue

easy re-run of the last bethesda street-o course backwards. more construction has changed the terrain already. had little headlamp for reading the map, which I forced myself to do even though I didn't need it very much.

Running 6:51 intensity: (1:24 @1) + (5:27 @2) 0.79 mi (8:42 / mi) +18m 8:07 / mi
ahr:142 max:153 shoes: Nimbus 13 blue

Stretching 8:00 [0]

Friday Sep 21, 2012 #

11 AM

Strength 30:57 intensity: (29:47 @1) + (1:10 @2)
ahr:105

Running 45:34 intensity: (1:50 @1) + (36:32 @2) + (7:12 @3) ** 5.82 mi (7:50 / mi) +54m 7:37 / mi
ahr:150 max:161 shoes: Nimbus 13 blue

Stretching 14:00 [0]

Thursday Sep 20, 2012 #

12 PM

Running (trail) 1:10:22 intensity: (43 @1) + (1:00:23 @2) + (9:16 @3) 8.02 mi (8:46 / mi) +141m 8:19 / mi
ahr:150 max:160 slept:7.0 shoes: Nimbus 13 blue

Seneca greenway trail. pretty overgrown around miles 3-5.

Stretching 8:00 [0]

Wednesday Sep 19, 2012 #

12 PM

Running intervals (track) 1:06:28 intensity: (14:13 @1) + (22:31 @2) + (5:34 @3) + (24:10 @5) 8.4 mi (7:55 / mi)
ahr:150 slept:7.5 shoes: Nimbus 13 blue

6x1200m, mostly in 4:01, 4mins/400m rest. nice weather, felt decent, except wet shoes from yesterday seem to bother left heel more than usual.

Stretching 12:00 [0]

Tuesday Sep 18, 2012 #

12 PM

Strength 26:15 [1]
ahr:98 max:143 slept:8.0

Running 46:01 intensity: (1:28 @1) + (44:33 @2) ** 5.68 mi (8:06 / mi) +54m 7:52 / mi
ahr:147 shoes: Nimbus 13 blue

Stretching 8:00 [0]

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