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Attackpoint - performance and training tools for orienteering athletes

Training Log: JanetT

In the last 7 days:

activity # timemileskm+mload
  Walking2 1:29:20 5.0(17:52) 8.05(11:06) 51195.0
  Orienteering1 1:10:02 2.75(25:28) 4.43(15:49) 1279 /11c81%246.6
  Yoga1 50:0050.0
  Strength1 20:0020.0
  Total5 3:49:22 7.75 12.47 1789 /11c81%511.6
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ThFrSaSuMoTuWe

Tuesday Nov 20 #

12 PM

Note

PT earlier.
New exercise was: lying on back in dead bug position, then shifting/rocking body (legs and extended arms) to one hip/shoulder then the other, reaching with the non-floor arm. Did it without weight at first to get technique, then with an 8# weight in each hand.
3 PM

Walking 52:50 [3] 3.06 mi (17:16 / mi) +51m 16:25 / mi

In the neighborhoods south of W Hopewell. Low 40s, cloudy, and breezy from the north and/or west.

Jogged a bit on the downhill from Pineview to Spring Dr to spend less time in the wind.

Monday Nov 19 #

Yoga 50:00 [1]

Neck

Sunday Nov 18 #

11 AM

Orienteering race 1:10:02 intensity: (9 @1) + (2:18 @2) + (29:51 @3) + (36:19 @4) + (1:25 @5) *** 4.43 km (15:49 / km) +127m 13:50 / km
ahr:136 max:154 spiked:9/11c shoes: 2017 Inov8 ArcticClaw 300

Brown course, 3.8km/110m climb, temp around 38F, with leftover snow on the ground and cold, muddy puddles on the bigger trails.

A bit off line to 2 but looked around at the right distance and saw it. Other mistake was to #7, where I tried to contour across all the rocks and mtn laurel instead of heading up to the trail which would have been faster, because when I did reach the reentrant I had been pushed lower than I should have been and checked out the larger rock/cliff which had flag 45, 2.5 contours down the hill....

Other than having cold wet feet when I finished, I had the right level of clothes on. Too bad they are no longer making the Arcticlaws, as mine are wearing out. :-(

Saturday Nov 17 #

3 PM

Walking 36:30 [1] 1.94 mi (18:49 / mi)

Around the plowed sidewalks of the compound. A lot of complaints yesterday about how long the plow service was taking, but everyone's driveway was clear (except two houses still under construction). Cloudy, but mid-40s felt fine.

AOWN: Saw a hawk (possibly a red-tailed) chase and catch a bird...possibly one of the ubiquitous mourning doves early in my walk. It took its catch to a nearby large tree.

Thursday Nov 15 #

Strength 20:00 [1]

PT again. Making progress.

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