Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Apr 29, 2019:

activity	#	time	miles		km		+m				load
Elliptical	3	2:59:01									23.8
Orienteering	3	2:51:32	13.57	(12:38)	21.84	(7:51)	838	51 /	58c	87%	45.7
Running	5	1:47:15	9.67	(11:06)	15.56	(6:54)	205				17.6
Stretching	6	1:07:00
Strength	4	45:49									4.6
Cross training	1	10:00									1.0
Total	9	9:40:37	23.24		37.39		1043	51 /	58c	87%	92.6
[1-5]	9	8:33:37

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Monday Apr 29, 2019 #

12 PM

Strength 7:17 [1]
ahr:68 max:89

Elliptical 45:00 [1]
ahr:101 max:112 shoes: Nimbus 20 green

Sunday Apr 28, 2019 #

Event: QOC Lake Needwood

9 AM

Running 16:50 1.28 mi (13:09 / mi) +54m 11:38 / mi
ahr:146 max:180 shoes: Icebug Spirit 7 OLX

Orienteering 1:54:33 **** 13.79 km (8:18 / km) +577m 6:52 / km
ahr:149 max:179 spiked:13/16c shoes: Icebug Spirit 7 OLX

WP long blue. didn't go for elite blue because of my foot, which turned out to be fine. New shoes are tight, but didn't cause any problems. Helps to get them wet before starting. Didn't see #1 even though I was there, wasted some time getting back to it. Caught up to Alex B around 3, and hung a bit behind until 9. Paced it fairly conservatively, which helped reduce the amount of stumbling, and made the whole thing feel sortof like a nice long adventure. Still felt pretty strong at the end.

Stretching 10:00 [0]

Long - Blue - Splits

Saturday Apr 27, 2019 #

Event: 40th Annual West Point National Meet

8 AM

Running 16:19 1.32 mi (12:22 / mi) +76m 10:29 / mi
ahr:154 max:179 shoes: Icebug Spirit 7 OLX

Orienteering 36:55 **** 4.75 km (7:47 / km) +180m 6:32 / km
ahr:156 max:172 spiked:16/16c shoes: Icebug Spirit 7 OLX

WP middle blue. Solid, if cautious run. left arch hurting slightly at the end.

Running 2:00 [1] 0.15 mi (13:45 / mi)
ahr:109 max:124

Stretching 10:00 [0]

3 PM

Running warm up/down 10:18 0.72 mi (14:18 / mi)
ahr:113 max:149 shoes: Nimbus 20 green

attempt at warmup, but wind and rain made it cold.

Orienteering 20:04 *** 3.3 km (6:05 / km) +81m 5:25 / km
ahr:147 max:164 spiked:22/26c shoes: Nimbus 20 green

this was a fun sprint. kept my running speed down due to slippery conditions and having eaten too much pizza for lunch, in addition to the WP sandwich. placed a bit higher than expected, maybe because lots of MPs. feet felt fine.

Stretching 10:00 [0]

Middle - Blue - Splits

Sprint - Blue - Splits