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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 13, 2015:

activity # timemileskm+mload
  Elliptical3 3:05:0329.1
  Running7 2:54:55 18.41(9:30) 29.62(5:54) 4142.7
  Bike2 2:28:29 27.62(11.2/h) 44.44(18.0/h) 32318.7
  Orienteering1 1:09:49 6.02(11:36) 9.69(7:12) 41420 /22c90%37.1
  Stretching7 1:00:00
  Strength2 32:063.2
  Total7 11:10:22 52.04 83.75 77820 /22c90%130.8
  [1-5]7 9:50:50

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TuWeThFrSaSuMo

Monday Apr 13, 2015 #

12 PM

Elliptical 1:00:00 intensity: (35:16 @1) + (24:44 @2)
ahr:120 max:133 shoes: Nimbus 16

Running 14:31 intensity: (1:38 @1) + (12:53 @2) 1.5 mi (9:41 / mi)
ahr:132 max:143 shoes: Nimbus 16

Stretching 11:00 [0]

Sunday Apr 12, 2015 #

Event: QOC Lake Needwood
 
10 AM

Bike 1:03:41 intensity: (51:00 @1) + (12:41 @2) 12.38 mi (11.7 mph) +141m
ahr:116 max:141

Orienteering race 1:09:49 intensity: (24:02 @3) + (45:47 @4) *** 9.69 km (7:12 / km) +414m 5:56 / km
ahr:165 max:178 spiked:20/22c shoes: Inov-8 oroc 340

Running 23:55 intensity: (1:12 @1) + (22:43 @2) 2.46 mi (9:43 / mi) +41m 9:14 / mi
ahr:142 max:155 shoes: Nimbus 15 yellow

Bike 59:24 intensity: (21:40 @1) + (37:44 @2) 12.36 mi (12.5 mph) +129m
ahr:126 max:147

Stretching 6:00 [0]


Blue - Splits

Saturday Apr 11, 2015 #

1 PM

Bike 12:15 intensity: (6:00 @0) + (6:15 @1) 1.42 mi (7.0 mph) +23m
ahr:87 max:110

Running 23:16 intensity: (7:32 @0) + (15:44 @1) 1.54 mi (15:05 / mi)
ahr:109 shoes: Nimbus 16

Bike 13:09 intensity: (6:00 @0) + (7:09 @1) 1.46 mi (6.7 mph) +30m
ahr:95 max:123

Stretching 5:00 [0]

Friday Apr 10, 2015 #

3 PM

Strength 13:08 [1]
ahr:84 max:130

Running tempo 37:41 intensity: (5:11 @1) + (21:36 @2) + (10:54 @4) 4.58 mi (8:14 / mi)
ahr:148 shoes: Nimbus 16

2mi tempo at 10.1mph. cut it short to pick up Eliza, but I had almost had enough by then anyway.

Stretching 5:00 [0]

Thursday Apr 9, 2015 #

12 PM

Elliptical 1:05:00 intensity: (27:51 @1) + (37:09 @2)
ahr:125 max:170 shoes: Nimbus 16

Running 12:17 intensity: (49 @1) + (11:28 @2) 1.25 mi (9:50 / mi)
ahr:131 max:139 shoes: Nimbus 16

Stretching 11:00 [0]

Wednesday Apr 8, 2015 #

4 PM

Strength 18:58 [1]
ahr:87 max:112

Stretching 2:00 [0]

Running intervals 53:10 intensity: (8:00 @1) + (34:16 @2) + (10:54 @5) 6.07 mi (8:46 / mi)
ahr:147 shoes: Nimbus 16

4x 0.5m at 11.0. 0.5% incline. both calves still sore from monday.

Stretching 8:00 [0]

Tuesday Apr 7, 2015 #

2 PM

Elliptical 1:00:03 intensity: (15:38 @1) + (44:25 @2)
ahr:133 shoes: Nimbus 16

Running 10:05 intensity: (38 @1) + (9:27 @2) 1.0 mi (10:05 / mi)
ahr:131 max:139 shoes: Nimbus 16

Stretching 12:00 [0]

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