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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Jun 3, 2018:

activity # timemileskm+mload
  Running8 4:13:10 24.78(10:13) 39.89(6:21) 38844.9
  Orienteering2 2:49:07 15.43(10:58) 24.83(6:49) 60946 /51c90%65.0
  Stretching7 40:00
  Strength3 19:442.0
  Elliptical1 10:001.0
  Total8 8:12:01 40.21 64.72 99646 /51c90%112.9
  [1-5]8 7:32:01

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MoTuWeThFrSaSu

Sunday Jun 3, 2018 #

Event: QOC Jug Bay
 
11 AM

Running warm up/down 11:35 intensity: (2:23 @1) + (9:09 @2) + (3 @3) 1.12 mi (10:21 / mi) +15m 9:56 / mi
ahr:128 max:138 shoes: Icebug Spirit6 OLX

Orienteering race 1:04:10 intensity: (1:51 @2) + (22:52 @3) + (37:49 @4) + (1:38 @5) *** 10.48 km (6:07 / km) +110m 5:49 / km
ahr:163 max:182 spiked:23/25c shoes: Icebug Spirit6 OLX

The chase. Lost a bit of time on each of the first two controls. Chasing Michael most of the time, sometimes in sight, sometimes not. I would often make up time near the controls, helps to know the area fairly well. I even snuck ahead at one point near the end of the second loop. But he is much faster so that didn't last long. Still, I was closer than I expected at the end.

Running 44:28 intensity: (6 @1) + (43:53 @2) + (29 @3) 4.53 mi (9:49 / mi) +49m 9:30 / mi
ahr:141 max:158 shoes: Icebug Spirit6 OLX

7 PM

Running 22:14 intensity: (11:00 @1) + (11:14 @2) 1.85 mi (12:01 / mi) +32m 11:24 / mi
shoes: Nimbus 18

Around the neighborhood with Samantha.

Stretching 5:00 [0]

Saturday Jun 2, 2018 #

10 AM

Strength 6:41 [1]
ahr:80 max:114

Running (Treadmill) 32:02 intensity: (20:14 @1) + (11:48 @2) 3.5 mi (9:09 / mi)
ahr:123 max:138 shoes: Nimbus 20

Stretching 4:00 [0]

Friday Jun 1, 2018 #

9 AM

Running 16:43 intensity: (9:29 @1) + (7:14 @2) 1.37 mi (12:10 / mi) +37m 11:13 / mi
ahr:117 max:141

Running 17:11 intensity: (56 @1) + (16:15 @2) 1.81 mi (9:30 / mi) +37m 8:56 / mi
ahr:136 max:147

to work via the metro

Stretching 5:00 [0]

Thursday May 31, 2018 #

5 PM

Running 17:15 intensity: (2:36 @1) + (14:39 @2) 1.85 mi (9:20 / mi) +10m 9:10 / mi
ahr:134 max:147 shoes: Nimbus 18

Was supposed to run and pickup my car from the shop, but it's not fixed yet so instead I just ran home with some help from the metro.

Running 13:31 [2] 1.37 mi (9:52 / mi) +34m 9:10 / mi
ahr:139 max:147 shoes: Nimbus 18

looking very stormy but held off until I got home.

Stretching 3:00 [0]

7 PM

Note

Dragged Samantha to the info meeting for the 7th grade cross-country team. She was hesitant, but a few of her friends were there and now she seems pretty excited about it.

Wednesday May 30, 2018 #

12 PM

Strength 6:36 [1]
ahr:68 max:87

Running 37:33 intensity: (5:14 @1) + (32:19 @2) 4.08 mi (9:12 / mi) +67m 8:45 / mi
ahr:134 max:146 shoes: Nimbus 20

Stretching 8:00 [0]

Tuesday May 29, 2018 #

1 PM

Strength 6:27 [1]
ahr:74 max:100

Running 18:59 intensity: (1:31 @1) + (17:28 @2) 1.88 mi (10:06 / mi) +42m 9:26 / mi
ahr:135 max:151 shoes: Nimbus 20

Elliptical 10:00 [1]
ahr:106 max:111 shoes: Nimbus 20

Stretching 10:00 [0]

Monday May 28, 2018 #

9 AM

Running warm up/down 14:02 intensity: (2:35 @1) + (11:27 @2) 0.96 mi (14:37 / mi) +19m 13:48 / mi
ahr:132 max:154 shoes: Icebug Spirit6 OLX

Orienteering 1:44:57 intensity: (18:37 @2) + (1:13:15 @3) + (13:05 @4) **** 14.35 km (7:19 / km) +498m 6:14 / km
ahr:154 max:172 spiked:23/26c shoes: Icebug Spirit6 OLX

TT Long. I guess this was an ok run but it felt pretty bad because I made a dumb mistake in the middle of leg 7. intending to take the right-ish route (exactly as Greg did), but I didn't even try to confirm my position along the road when I first crossed. So I climbed in the wrong spot and ended up left of the hilltop and at that point the next best thing was to go around left.

On the other hand, I was fairly clean the rest of the time, and it felt like I did an ok job with the fine navigation even if I wasn't going super fast. Still felt fine physically by the end. It was a nice course in a lot of nice forest.

Running warm up/down 7:37 intensity: (2:03 @1) + (5:34 @2) 0.46 mi (16:34 / mi) +47m 12:35 / mi
ahr:130 max:141 shoes: Icebug Spirit6 OLX

Stretching 5:00 [0]

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