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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 7, 2013:

activity # timemileskm+mload
  Bike6 6:05:00 57.7 92.86 61058.1
  Stretching7 1:04:00
  Running4 57:02 6.08(9:23) 9.79(5:50) 3210.5
  Strength2 55:005.5
  Orienteering1 37:28 3.84(9:46) 6.18(6:04) 10210 /11c90%13.8
  Elliptical1 15:022.6
  Total8 9:53:32 67.62 108.83 74410 /11c90%90.4
  [1-5]8 8:49:32
averages - sleep:7.5 weight:165lbs

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MoTuWeThFrSaSu

Sunday Apr 7, 2013 #

1 PM

Orienteering 37:28 intensity: (21 @1) + (5:26 @2) + (21:15 @3) + (10:26 @4) ** 6.18 km (6:04 / km) +102m 5:36 / km
ahr:161 max:174 spiked:10/11c slept:8.0 weight:165lbs shoes: Nimbus 12 white

Orange at cabin john. Mostly stuck to the trails, messed up #1 a little bit also. Wearing regular running shoes, foot seemed ok.
2 PM

Bike 2:56:55 intensity: (39:46 @1) + (1:57:26 @2) + (18:06 @3) + (1:37 @4) 41.59 mi (14.1 mph) +479m
ahr:140 max:178

Nice long ride down the CCT, out the canal to Seneca creek, and back River rd. left the watch stopped for about 5 mins by accident, for the last canal part. Alternately dodging swarms of people, and swarms of little bugs. At some points the bugs were so thick it sounded like rain on my helmet, which also made it hard to see. yuck. I was originally planning to do a shorter out-and-back route, but I was feeling good, and then I didn't want to go back through the bugs. Worried river rd would be a long hilly way back, but it wasn't bad. I felt pretty strong all the way home.

Stretching 5:00 [0]

Saturday Apr 6, 2013 #

12 PM

Bike 1:07:34 intensity: (33:45 @1) + (33:35 @2) + (14 @3) 16.11 mi (14.3 mph) +131m
ahr:130 max:158 slept:7.5

Down the CCT, dodging various giant mobs of bikers. I guess they were looking for cherry blossoms, though apparently those aren't out. Felt a little tired.

Beforehand I unsuccessfully tried to fix my front derailleur, which hasn't been getting onto the big ring. Seems like more of a problem with the shifty lever part not pulling. I pretty much only use two gears anyway (2-7 and 2-8), but some higher ones would be nice.

Stretching 5:00 [0]

Have been avoiding my non-PT strength work this week, to see if that helps my hip flexor. it seems to be slowly loosening up.

Friday Apr 5, 2013 #

5 PM

Bike 35:01 [1]
ahr:112 max:129

Running (treadmill) 10:00 intensity: (44 @1) + (8:53 @2) + (23 @3) 1.0 mi (10:00 / mi)
ahr:145 max:164 shoes: Nimbus 12 white

Stretching 5:00 [0]

Thursday Apr 4, 2013 #

12 PM

Running (PT) 12:00 [2] 1.26 mi (9:31 / mi)
slept:7.0 shoes: Nimbus 12 white

Stretching (PT) 10:00 [0]

Strength (PT) 30:00 [1]

Bike 18:00 [1]

Wednesday Apr 3, 2013 #

1 PM

Bike 15:01 [1]
ahr:104 max:126

Running 25:02 intensity: (1:33 @1) + (20:49 @2) + (2:40 @3) 2.82 mi (8:52 / mi) +32m 8:34 / mi
ahr:148 max:160 shoes: Nimbus 12 white

Stretching 13:00 [0]

Tuesday Apr 2, 2013 #

11 AM

Running warm up/down (PT) 10:00 [1] 1.0 mi (10:00 / mi)
slept:7.5 shoes: Nimbus 12 white

Stretching (PT) 13:00 [0]

Strength (PT) 25:00 [1]

Monday Apr 1, 2013 #

6 PM

Bike 52:29 intensity: (31:54 @1) + (20:35 @2)
ahr:117 max:145

Elliptical 15:02 intensity: (4:33 @1) + (10:29 @2)
ahr:135 max:145

Stretching 13:00 [0]

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