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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Mar 9, 2015:

activity # timemileskm+mload
  Running5 2:27:50 15.96(9:16) 25.69(5:45) 12636.5
  Elliptical2 1:55:0016.9
  XC Skiing1 1:41:06 5.43(18:38) 8.73(11:35) 2199.7
  Orienteering1 1:30:22 6.6(13:42) 10.62(8:30) 36726 /27c96%25.9
  Strength2 1:09:113.0
  Bike1 1:00:006.0
  Stretching7 41:00
  Total7 10:24:29 27.99 45.04 71226 /27c96%98.0
  [1-5]7 8:33:15

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TuWeThFrSaSuMo

Monday Mar 9, 2015 #

2 PM

Elliptical 55:00 intensity: (34:31 @1) + (20:29 @2)
ahr:119 max:139 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Sunday Mar 8, 2015 #

10 AM

Running 4:54 intensity: (3:25 @2) + (1:29 @3) * 0.44 mi (11:08 / mi) +4m 10:50 / mi
ahr:145 shoes: Inov-8 oroc 340

At PWF with Boris, trying to get away from snow. Not bad here, as little as 1-2" in a lot of places, 4-6" in others.

Orienteering 21:13 intensity: (2:07 @2) + (11:47 @3) + (6:28 @4) + (51 @5) *** 2.72 km (7:48 / km) +127m 6:20 / km
ahr:164 max:195 spiked:10/11c shoes: Inov-8 oroc 340

Training camp relay courses on different forks, one big miss near the end.

Running 5:20 intensity: (4:55 @2) + (25 @3) 0.43 mi (12:27 / mi) +28m 10:21 / mi
ahr:145 max:157 shoes: Inov-8 oroc 340

Orienteering 1:09:09 intensity: (39:20 @2) + (28:29 @3) + (1:20 @4) *** 7.9 km (8:45 / km) +240m 7:36 / km
ahr:153 max:178 spiked:16/16c shoes: Inov-8 oroc 340

A longer course with Boris, alternating legs. It was a really nice day, and the snow made the forest even brighter. Reminded me of Aprils in Boston.

Stretching 5:00 [0]

Saturday Mar 7, 2015 #

5 PM

Bike 1:00:00 [1]
ahr:104 max:139

Running 24:58 intensity: (9:19 @1) + (15:39 @2) 2.5 mi (9:59 / mi)
ahr:127 max:153 shoes: Nimbus 15 yellow

Stretching 8:00 [0]

Friday Mar 6, 2015 #

12 PM

Running 40:45 [2] 4.59 mi (8:52 / mi) +94m 8:20 / mi
shoes: Nimbus 15 yellow

Stretching 5:00 [0]

Thursday Mar 5, 2015 #

3 PM

XC Skiing 40:14 intensity: (30:14 @0) + (10:00 @1) 1.4 mi (28:44 / mi) +118m 22:46 / mi

with Samantha around the neighborhood.

XC Skiing 1:00:52 intensity: (34:15 @1) + (26:37 @2) 4.03 mi (15:07 / mi) +101m 14:01 / mi
ahr:121 max:152

Strength (yowsa) 50:00 intensity: (40:00 @0) + (10:00 @1)
ahr:105 max:144

Stretching 5:00 [0]

Wednesday Mar 4, 2015 #

1 PM

Strength 19:11 intensity: (18:23 @1) + (48 @2)
ahr:95 max:136

Running intervals 1:01:45 intensity: (1:16 @1) + (49:43 @2) + (10:46 @5) 7.0 mi (8:49 / mi)
ahr:152 max:175 shoes: Nimbus 15 yellow

4x 0.5mi @5:24, 1%.

Stretching 8:00 [0]

öäå

Tuesday Mar 3, 2015 #

11 AM

Elliptical 1:00:00 intensity: (26:15 @1) + (33:45 @2)
ahr:125 max:139 shoes: Nimbus 15 yellow

Running 10:08 intensity: (2:32 @1) + (7:36 @2) 1.0 mi (10:08 / mi)
ahr:127 max:135 shoes: Nimbus 15 yellow

Stretching 5:00 [0]

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