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Attackpoint AR - performance and training tools for adventure athletes

Training Log: ken

In the last 7 days:

activity # timemileskm+mload
  Elliptical4 2:31:3225.0
  Strength6 2:25:1114.6
  Running5 1:41:05 8.95(11:18) 14.41(7:01) 4316.9
  Orienteering1 1:21:19 4.85(16:46) 7.81(10:25) 10410 /10c100%12.6
  Stretching5 56:003.0
  Cross training1 10:001.0
  Total8 9:05:07 13.8 22.21 14610 /10c100%73.0
  [1-5]8 8:19:07
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SuMoTuWeThFrSa

Friday Dec 13 #

12 PM

Strength 16:05 [1]
ahr:87 max:115

Running 21:29 intensity: (15:03 @1) + (6:26 @2) 1.97 mi (10:54 / mi)
ahr:121 max:134

Elliptical 10:00 intensity: (4:04 @1) + (5:56 @2)
ahr:124 max:150

Stretching 9:00 [0]

Thursday Dec 12 #

11 AM

Strength 36:16 intensity: (35:31 @1) + (45 @2)
ahr:92 max:134

Running 22:06 intensity: (35 @1) + (12:32 @2) + (8:50 @3) + (9 @4) 1.95 mi (11:20 / mi)
ahr:149 max:166 shoes: Nimbus 20 green

Elliptical 31:30 intensity: (6:20 @1) + (25:10 @2)
ahr:131 max:155

Stretching 13:00 [0]

Wednesday Dec 11 #

11 AM

Strength 15:47 [1]
ahr:92 max:123

Elliptical 1:05:00 intensity: (15:47 @1) + (49:05 @2) + (8 @3)
ahr:133 max:156

Stretching 10:00 [3]

5 PM

Running 24:19 intensity: (38 @1) + (23:41 @2) 2.13 mi (11:25 / mi) +36m 10:51 / mi
ahr:138 max:154 shoes: Nimbus 20 green

with Eliza!

Tuesday Dec 10 #

12 PM

Strength 39:20 [1]
ahr:86 max:118

Running (treadmill) 23:38 intensity: (23:06 @1) + (32 @2) 2.03 mi (11:39 / mi)
ahr:113 max:132 shoes: Nimbus 20 green

easy, foot felt mostly normal

Stretching 12:00 [0]

Monday Dec 9 #

12 PM

Strength 23:40 intensity: (23:18 @1) + (22 @2)
ahr:82 max:134

Elliptical 45:02 intensity: (27:23 @1) + (17:39 @2)
ahr:120 max:137

Stretching 12:00 [0]

Sunday Dec 8 #

10 AM

Running 9:33 intensity: (3:15 @1) + (6:18 @2) 0.87 mi (10:59 / mi) +7m 10:44 / mi
ahr:128 max:146 shoes: Icebug Spirit 7 OLX

Warmup with the junior training crew, Alex M, Dominik, and Samantha. Left foot felt ok in the o-shoes

Orienteering 37:48 intensity: (32:21 @1) + (5:27 @2) *** 2.88 km (13:07 / km) +40m 12:16 / km
ahr:110 max:136 shoes: Icebug Spirit 7 OLX

Doing the line-o training behind Samantha and Dominik, they did really well. Doubled back at one point to see if I could find Dominik's lost compass, without success.

Orienteering 43:31 intensity: (4:43 @1) + (38:48 @2) *** 4.93 km (8:50 / km) +63m 8:18 / km
ahr:133 max:152 spiked:10/10c shoes: Icebug Spirit 7 OLX

Followed Samantha on the orange course, not sure if my foot would be ready for something longer. As it was the pavement sections bothered it a little. She did a great job, definitely getting more comfortable heading straight through the forest without stopping all the time. She said the junior training sessions are already helping her get better at reading the terrain. Bonus points for being just under 10 mins/km.

Unfortunately she arrived at #4 without her SI-card, her gloves making it hard to notice that she had lost it somewhere. I figured there was little chance we would find it in the leaves, so we just continued on without it rather than interrupt her flow. That was my original SI-5, at least 15 years old and overdue for replacement.
2 PM

Strength 14:03 [1]
ahr:92 max:119

Cross training 10:00 [1]

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Recent Comments

4+ days ago
SI-5 1  
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Injuries

L FootPlantar Fasciitis13+days
L ArmOther360+days
TorsoLower Back Pain1,350+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Total [1-5]400:00:00
actual:410:22:37102%
projected:431:39:52107%

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