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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Oct 30, 2017:

activity # timemileskm+mload
  Running6 3:22:39 22.9(8:51) 36.85(5:30) 35138.9
  Orienteering2 1:58:12 9.46(12:30) 15.22(7:46) 37913 /15c86%40.1
  Strength5 1:02:576.3
  Elliptical1 1:00:0011.0
  Stretching8 59:00
  Total8 8:22:48 32.36 52.07 73013 /15c86%96.3
  [1-5]8 7:21:48

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TuWeThFrSaSuMo

Monday Oct 30, 2017 #

11 AM

Strength 6:56 [1]
ahr:75 max:92

Running 35:35 intensity: (1:48 @1) + (33:47 @2) 4.12 mi (8:39 / mi) +62m 8:16 / mi
ahr:149 shoes: Nimbus 18

Stretching 9:00 [0]

Sunday Oct 29, 2017 #

Event: QOC Prince William Forest
 
11 AM

Running 1:33 intensity: (52 @1) + (41 @2) 0.12 mi (12:55 / mi) +8m 10:37 / mi
ahr:118 max:141 shoes: Icebug Spirit6 OLX

Orienteering race 1:17:22 intensity: (41 @1) + (16:54 @2) + (33:21 @3) + (25:37 @4) + (49 @5) *** 11.57 km (6:41 / km) +315m 5:53 / km
ahr:160 max:186 spiked:13/15c shoes: Icebug Spirit6 OLX

Blue at PWF. Fun course and a good run except for a dumb 90s mistake on an easy control. Moderate effort except the uphills where I pushed harder.

Stretching 7:00 [0]


Blue - Splits

Saturday Oct 28, 2017 #

3 PM

Orienteering 40:50 intensity: (10:04 @1) + (30:46 @2) ** 2.27 mi (17:59 / mi) +64m 16:32 / mi
ahr:134 max:160 shoes: Nimbus 18

with Samantha at Seneca Creek on an old white course.

Stretching 3:00 [0]

Friday Oct 27, 2017 #

12 PM

Strength 16:59 [1]
ahr:76 max:102

Running 47:08 intensity: (5:51 @1) + (40:39 @2) + (38 @3) 5.62 mi (8:23 / mi) +72m 8:04 / mi
ahr:143 max:169 shoes: Nimbus 18

Stretching 10:00 [0]

Thursday Oct 26, 2017 #

12 PM

Strength 6:59 [1]
ahr:61 max:75

Elliptical 1:00:00 intensity: (30:00 @1) + (20:00 @2) + (10:00 @3)
ahr:111 max:148 shoes: Nimbus 18

Stretching 10:00 [0]

5 PM

Running 22:18 intensity: (2:00 @0) + (3:05 @1) + (17:13 @2) 1.88 mi (11:52 / mi) +55m 10:52 / mi
ahr:149 shoes: Nimbus 18

with Samantha

Stretching 3:00 [0]

Wednesday Oct 25, 2017 #

1 PM

Strength 7:15 [1]
ahr:60 max:84

Running 48:01 intensity: (2:47 @1) + (43:59 @2) + (1:15 @3) 5.6 mi (8:34 / mi) +85m 8:11 / mi
ahr:138 max:159 shoes: Nimbus 18

Stretching 9:00 [0]

Tuesday Oct 24, 2017 #

12 PM

Strength 24:48 [1]
ahr:68 max:102

Running 48:04 intensity: (1:14 @1) + (46:50 @2) 5.56 mi (8:39 / mi) +69m 8:19 / mi
ahr:146 max:159 shoes: Nimbus 18

Stretching 8:00 [0]

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