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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: ken

In the 7 days ending Sep 18, 2022:

activity # timemileskm+mload
  Bike4 3:57:19 34.1 54.88 53425.9
  Elliptical4 3:09:0927.3
  Fake skiing2 2:14:52 17.53(7.8/h) 28.21(12.6/h) 5815.8
  Strength3 56:415.7
  Stretching8 46:00
  Orienteering1 45:21 2.88(15:45) 4.64(9:47) 747.5
  Running1 1:12 0.11(11:26) 0.17(7:06)0.1
  Total11 11:50:34 54.62 87.9 66682.4
  [1-5]10 11:04:34

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MoTuWeThFrSaSu

Sunday Sep 18, 2022 #

Event: QOC Gunston Hall
 
10 AM

Orienteering 45:21 intensity: (19:20 @1) + (24:05 @2) + (1:56 @3) 4.64 km (9:47 / km) +74m 9:04 / km
ahr:122 max:145 shoes: Icebug Spirit7 #2

Jogged/walked around brown. Creaky parts mostly behaved except for a little heel ache in the last few minutes. Samantha ran a longer course than me today!
http://routes.qocweb.org/cgi-bin/reitti.pl?act=map...
C • So fun 1

Running 1:12 [1] 0.11 mi (11:26 / mi)
ahr:100 max:118

Stretching 3:00 [0]

3 PM

Elliptical 52:02 intensity: (51:01 @1) + (1:01 @2)
ahr:93 max:124

Stretching 3:00 [0]


Brown - Splits

Saturday Sep 17, 2022 #

7 AM

Fake skiing 1:14:55 intensity: (53:57 @1) + (20:40 @2) + (18 @3) 11.53 mi (9.2 mph) +32m
ahr:114 max:146 shoes: fake skate skis

Fake skiing 13:01 intensity: (11:47 @1) + (1:14 @2) 1.38 mi (6.4 mph) +3m
ahr:112 max:128 shoes: fake classic skis

Stretching 7:00 [0]

3 PM

Bike 55:00 [1]
ahr:97 max:115

easy pedaling while Eliza did her tennis clinic.

Elliptical 10:37 intensity: (10:00 @1) + (37 @2)
ahr:86 max:124 shoes: Nimbus 22 blue

And then Eliza joined me in the gym, which she was actual super duper excited about... in particular because they have dumbbells heavier than 5lbs and various cardio machines.

Stretching 3:00 [0]

C • starlink 4-34 launch delayed again and again 4

Friday Sep 16, 2022 #

12 PM

Strength 10:08 intensity: (10:06 @1) + (2 @2)
ahr:89 max:120

Elliptical 1:11:30 intensity: (35:51 @1) + (35:39 @2)
ahr:116 max:131

Stretching 6:00 [0]

Did something to my right knee somehow, after a few twinges now it just feels irritated. Maybe too much increase in elliptical and/or biking recently.

Thursday Sep 15, 2022 #

6 PM

Fake skiing 22:06 intensity: (21:38 @1) + (28 @2) 2.22 mi (6.0 mph) +22m
ahr:90 max:126 shoes: Skikes

trying to avoid running for a few more days, so I chased Eliza on her run but it was a lot of coasting.

Fake skiing 24:50 intensity: (24:48 @1) + (2 @3) 2.4 mi (5.8 mph)
ahr:86 max:111 shoes: Skikes

and then Samantha right up until it was dark

Strength 28:22 [1]
ahr:67 max:110

Stretching 5:00 [0]

Wednesday Sep 14, 2022 #

7 AM

Bike 58:57 intensity: (50:45 @1) + (8:11 @2) + (1 @3) 11.45 mi (11.7 mph) +232m
ahr:104 max:135

Tons more traffic now that school has started.

Stretching 9:00 [0]

5 PM

Bike 51:36 intensity: (38:39 @1) + (12:56 @2) + (1 @3) 11.54 mi (13.4 mph) +177m
ahr:106 max:135

Had to adjust my rear derailleur for the first time in a while since this morning it was not indexing the low gears correctly. That helped but then I got home and happened to notice that the actual problem was my rear skewer being quite loose and wiggling around, oops.

Tuesday Sep 13, 2022 #

12 PM

Strength 18:11 intensity: (17:44 @1) + (27 @2)
ahr:85 max:125

Elliptical 55:00 intensity: (9:08 @1) + (45:23 @2) + (29 @3)
ahr:127 max:140

5 PM

Bike 49:41 intensity: (49:40 @1) + (1 @3) 8.58 mi (10.4 mph) +86m
ahr:88 max:119

Bike 22:05 intensity: (22:04 @1) + (1 @3) 2.54 mi (6.9 mph) +39m
ahr:86 max:114

Monday Sep 12, 2022 #

Stretching 10:00 [0]

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