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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Sep 28, 2015:

activity # timemileskm+mload
  Running4 2:37:41 14.91(10:34) 24.0(6:34) 4240.8
  Elliptical2 2:10:0517.6
  Orienteering1 1:20:52 7.03(11:30) 11.31(7:09) 24714 /17c82%39.7
  Bike1 1:06:20 16.28(14.7/h) 26.2(23.7/h) 15612.0
  Stretching5 38:00
  Strength1 16:541.8
  Total7 8:09:52 38.22 61.52 44514 /17c82%111.8
  [1-5]7 7:25:08

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TuWeThFrSaSuMo

Monday Sep 28, 2015 #

5 PM

Running 30:53 intensity: (6:41 @0) + (24:12 @1) 2.1 mi (14:42 / mi) +41m 13:52 / mi
shoes: Nimbus 16

with Samantha.

Sunday Sep 27, 2015 #

Event: QOC Patuxent
 
11 AM

Running 12:14 intensity: (24 @1) + (11:50 @2) 1.16 mi (10:33 / mi) +1m 10:32 / mi
ahr:163 shoes: Inov-8 oroc 340

Orienteering 1:20:52 intensity: (5:30 @2) + (33:10 @3) + (42:12 @4) *** 11.31 km (7:09 / km) +247m 6:27 / km
ahr:167 spiked:14/17c shoes: Inov-8 oroc 340

Stretching 5:00 [0]


Blue - Splits

Saturday Sep 26, 2015 #

3 PM

Bike 1:06:20 intensity: (20:44 @1) + (41:37 @2) + (3:59 @3) 16.28 mi (14.7 mph) +156m
ahr:130 max:150

Friday Sep 25, 2015 #

4 PM

Elliptical 1:05:04 intensity: (38:49 @1) + (26:15 @2)
ahr:113 max:132 shoes: Nimbus 16

Stretching 5:00 [0]

Thursday Sep 24, 2015 #

1 PM

Strength 16:54 intensity: (15:48 @1) + (1:06 @2)
ahr:97 max:146

Running intervals 53:21 intensity: (8:31 @1) + (32:20 @2) + (12:30 @5) 6.02 mi (8:52 / mi)
ahr:148 max:177 shoes: Nimbus 16

Stretching 10:00 [0]

Wednesday Sep 23, 2015 #

2 PM

Elliptical 1:05:01 intensity: (45:49 @1) + (19:12 @2)
ahr:120

Stretching 10:00 [0]

Tuesday Sep 22, 2015 #

5 PM

Running intervals 28:21 intensity: (3 @0) + (16 @1) + (19:36 @2) + (8:26 @5) 3.43 mi (8:16 / mi)
ahr:164 shoes: Nimbus 16

treadmill at 10.8, 0.5%, got in almost 3x 0.5mi before I ran out of time.

Running 12:50 intensity: (9:27 @1) + (3:23 @2) 0.78 mi (16:27 / mi)
ahr:114 max:137 shoes: Nimbus 16

at the track with Samantha

Running 9:24 [2] 0.99 mi (9:30 / mi)
ahr:143 max:151 shoes: Nimbus 16

pacing Samantha for a mile (well, 1600m) test run. Since she hasn't done one before, it was hard to know what we should aim for. Settled on starting around 9:30 or 2:22/lap. It turns out pacing is hard and we were slightly slow for the first two. She was able to speed up slightly and even had some left for a sprint at the end. We could start faster next time...on the other hand, this way is probably a lot less painful.

2:24.5 / 2:24.5
2:24.5 / 4:49.0
2:20.4 / 7:09.4
2:14.5 / 9:23.9

Running 10:38 intensity: (8:02 @1) + (2:36 @2) 0.44 mi (24:23 / mi)
ahr:115 max:145 shoes: Nimbus 16

Stretching 8:00 [0]

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