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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Nov 8, 2015:

activity # timemileskm+mload
  Running5 3:55:14 25.15(9:21) 40.48(5:49) 44972.5
  Elliptical3 3:10:0325.7
  Orienteering1 1:08:58 5.61(12:18) 9.03(7:38) 40212 /13c92%31.9
  Stretching8 59:00
  Strength2 34:393.5
  Total8 9:47:54 30.76 49.51 85112 /13c92%133.5
  [1-5]8 8:48:54

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MoTuWeThFrSaSu

Sunday Nov 8, 2015 #

Event: QOC Hemlock Overlook
 
12 PM

Running 1:20:36 intensity: (5:17 @1) + (1:15:19 @2) 8.22 mi (9:48 / mi) +297m 8:49 / mi
ahr:139 shoes: Nimbus 16

Very relaxed loop in rock creek. quite nice, though everybody and their mom and their dog was out on the trail hiking. feeling a little weird today, maybe just from running last night or could be catching Samantha's cold.

Stretching 10:00 [0]

left IT band bothering me a bit, especially on the downhills. assuming it is tight from yesterday.

Saturday Nov 7, 2015 #

Event: QOC Hemlock Overlook Night-o
 
6 PM

Orienteering (night-o) 1:08:58 intensity: (22 @1) + (5:35 @2) + (35:23 @3) + (27:38 @4) **** 9.03 km (7:38 / km) +402m 6:15 / km
ahr:165 spiked:12/13c shoes: Inov-8 oroc 340

A pretty smooth run around a mostly pleasant course. Green needs some updating/fieldchecking. Not quite as cautious as last week, no falls or further hand damage. Stomach only bothered me a little during the run, and not at all afterwards as it usually does...maybe because of the easier pace or more likely because I skipped the Gu.

Running warm up/down 5:36 intensity: (3:49 @1) + (1:47 @2) 0.36 mi (15:23 / mi) +9m 14:17 / mi
ahr:121 max:133 shoes: Inov-8 oroc 340

Stretching 3:00 [0]


Long Advanced - Splits

Friday Nov 6, 2015 #

1 PM

Elliptical 1:05:01 intensity: (34:31 @1) + (30:30 @2)
ahr:124 max:135 shoes: Nimbus 16

Stretching 9:00 [0]

Thursday Nov 5, 2015 #

12 PM

Strength 18:04 [1]
ahr:86 max:121

Running intervals 1:02:31 intensity: (7:42 @1) + (32:13 @2) + (22:36 @4) 7.53 mi (8:18 / mi)
ahr:153 shoes: Nimbus 16

Stretching 8:00 [0]

Wednesday Nov 4, 2015 #

12 PM

Elliptical 1:05:01 intensity: (36:00 @1) + (29:01 @2)
ahr:120 max:139 shoes: Nimbus 16

Stretching 5:00 [0]

Tuesday Nov 3, 2015 #

12 PM

Strength 16:35 [1]
ahr:85 max:115

Running intervals 56:16 intensity: (40:16 @2) + (16:00 @5) 7.04 mi (8:00 / mi) +102m 7:39 / mi
ahr:153 max:174 shoes: Nimbus 16

Stretching 8:00 [0]

Monday Nov 2, 2015 #

2 PM

Elliptical 1:00:01 intensity: (52:45 @1) + (7:16 @2)
ahr:118 max:168 shoes: Nimbus 16

Stretching 8:00 [0]

6 PM

Running 30:15 [3] 2.0 mi (15:07 / mi) +41m 14:13 / mi
shoes: Nimbus 16

spooky fun headlamp run with Samantha while Eliza was in her piano lesson. I let her walk through the tunnel on the way back, but otherwise no rest breaks.

Stretching 8:00 [0]

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