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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Feb 8, 2015:

activity # timemileskm+mload
  Running6 2:57:05 18.93(9:21) 30.47(5:49) 6554.3
  Elliptical3 2:46:0024.2
  Orienteering2 1:14:34 9.55(7:49) 15.37(4:51) 26255 /65c84%37.1
  Downhill skiing1 1:00:006.0
  Stretching7 47:00
  Strength2 37:254.1
  Total8 9:22:04 28.48 45.84 32755 /65c84%125.6
  [1-5]8 8:35:04
averages - sleep:7 weight:165lbs

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

2 PM

Running warm up/down 7:23 intensity: (2:23 @1) + (5:00 @2) 0.63 mi (11:44 / mi) +2m 11:38 / mi
ahr:132 max:171 shoes: Nimbus 15 yellow

Orienteering 8:45 intensity: (27 @1) + (2:39 @2) + (4:20 @3) + (1:19 @4) **** 1.92 km (4:33 / km) +14m 4:23 / km
ahr:155 max:175 spiked:11/11c shoes: Nimbus 15 yellow

Testing sprint courses at GMU for the World Police and Fire Games. I was supposed to run the longest course, but got the wrong map and didn't notice. Fun course though.

Orienteering 19:14 intensity: (58 @2) + (9:21 @3) + (8:55 @4) **** 4.15 km (4:38 / km) +47m 4:23 / km
ahr:164 max:173 spiked:10/16c shoes: Nimbus 15 yellow

The longer course, but with less success. Was a little more tired already, and got tricked/dumb a bunch of times. Still fun, it is a cool venue. Hopefully we can have some regular events here after the games.

Stretching 5:00 [0]

Saturday Feb 7, 2015 #

11 AM

Running warm up/down 21:37 intensity: (5:14 @1) + (16:23 @2) 2.06 mi (10:30 / mi) +32m 10:01 / mi
ahr:144 max:181 shoes: Inov-8 oroc 340

Stretching 5:00 [0]

Orienteering race 46:35 intensity: (6:20 @3) + (40:15 @4) *** 9.29 km (5:01 / km) +201m 4:32 / km
ahr:169 max:179 spiked:34/38c shoes: Inov-8 oroc 340

Fun, fast mass start race. Many changes in the lead between Boris, Jon, and I. The map needs some work though, I found the contours around 33/BB to be especially unhelpful and it was frustrating to give up my 35s lead there. On the other hand, I gained some time on an unmapped trail to 30. I was surprised to be lacking power on the finish, embarrassingly both Boris and Jon dusted me there. Ankle was good, I was afraid it would be easy to aggravate in the frozen rutted fields, but luckily I didn't have any problems with that.

mapvideo, and because ffmpeg is awesome, me+boris. Need to change the frame layout to make better use of space.

Running warm up/down 11:15 intensity: (2:06 @1) + (9:09 @2) 0.96 mi (11:47 / mi) +31m 10:42 / mi
ahr:131 max:150 shoes: Inov-8 oroc 340

5 PM

Downhill skiing 1:00:00 [1]

Downhill skiing with the munchkins, night session at Whitetail. Their technique has regressed a bit, so we stayed on the super-easy slope except for one unhappy trip down something longer. In fairness, the snow conditions were a little tougher for them than last time. On the bright side, the evac helicopter that came in wasn't for us. photos!

Friday Feb 6, 2015 #

1 PM

Elliptical 45:00 intensity: (30:59 @1) + (14:01 @2)
ahr:121 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Thursday Feb 5, 2015 #

2 PM

Strength 18:19 intensity: (17:39 @1) + (40 @2)
ahr:93 max:129

Running intervals 48:13 intensity: (4:25 @1) + (32:48 @2) + (11:00 @5) 5.52 mi (8:44 / mi)
ahr:147 max:173 shoes: Nimbus 15 yellow

4x 0.5mi at 5:30 pace.

Stretching 5:00 [0]

short on time today.

Wednesday Feb 4, 2015 #

11 AM

Elliptical 1:00:00 intensity: (27:41 @1) + (32:19 @2)
ahr:125 max:133 slept:8.0

Running 14:29 intensity: (2:09 @1) + (12:20 @2) 1.5 mi (9:39 / mi)
ahr:130 max:139 shoes: Nimbus 15 yellow

Stretching 9:00 [0]

Tuesday Feb 3, 2015 #

11 AM

Strength 19:06 intensity: (16:40 @1) + (2:26 @2)
ahr:104 max:152

Running intervals 1:01:45 intensity: (4:49 @1) + (40:00 @2) + (16:56 @5) 7.02 mi (8:48 / mi)
ahr:151 shoes: Nimbus 15 yellow

4x 0.75mi @ 10.6, 10.7, 10.7, 10.7. first one felt great until I realized I hadn't set the incline up to 1% yet.

Stretching 9:00 [0]

Monday Feb 2, 2015 #

2 PM

Elliptical 1:01:00 intensity: (31:00 @1) + (30:00 @2)
ahr:124 max:132 slept:6.0 weight:165lbs shoes: Nimbus 15 yellow

Running 12:23 [2] 1.25 mi (9:54 / mi)
shoes: Nimbus 15 yellow

Stretching 9:00 [0]

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