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Attackpoint - performance and training tools for orienteering athletes

Training Log: Misha

In the last 7 days:

activity # timemileskm+m
  running4 3:20:38 24.01(8:21) 38.64(5:12) 18
  Orienteering2 1:36:25 5.72(16:52) 9.2(10:29) 129
  stretching6 1:00:00
  strength5 50:00
  Total8 6:47:03 29.73 47.84 147
  [1-5]8 5:55:45
averages - weight:167lbs
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WeThFrSaSuMoTu

Monday Apr 24 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (trails) 1:02:39 intensity: (47:50 @2) + (14:49 @3) 7.69 mi (8:09 / mi) +13m 8:06 / mi
ahr:136 max:146 weight:165lbs shoes: Saucony Lancer

Sunday Apr 23 #

5 AM

stretching 10:00 [0]

strength 10:00 [1]

Orienteering 58:52 intensity: (1:18 @0) + (17:06 @1) + (36:23 @2) + (4:05 @3) 4.6 km (12:48 / km) +75m 11:50 / km
ahr:117 max:149 shoes: VJ Sticky

setting the controls.
10 AM

Orienteering 37:33 intensity: (11 @1) + (31:47 @2) + (5:35 @3) 4.6 km (8:10 / km) +54m 7:43 / km
ahr:129 max:151 shoes: VJ Sticky

picking up the controls.
1 PM

Note

the second installment of the Atomic Orienteering Club spring training went well. Mark completed the short course and Jamie - the long. Next steps: to get my fellow physics grad students to watch Tiomila and to come to a LAOC meet with me.

Saturday Apr 22 #

6 AM

strength 10:00 [1]

stretching 10:00 [0]

11 AM

running intervals (track) 44:11 intensity: (5:48 @1) + (18:25 @2) + (5:19 @3) + (14:30 @4) + (9 @5) 5.03 mi (8:47 / mi)
ahr:137 max:170 weight:168.2lbs shoes: Saucony Lancer

6 x 800 m. in the 4th lane, mostly. hot. time to start bringing electrolyte solution to the track and to wear talc powder for outside workouts during the day.

Friday Apr 21 #

7 AM

stretching 10:00 [1]

running tempo (road) 25:48 [3] 5.78 km (4:28 / km) +5m 4:27 / km
ahr:149 max:153 weight:167.8lbs shoes: Saucony Lancer

Thursday Apr 20 #

7 AM

stretching 10:00 [0]

strength 10:00 [1]

Wednesday Apr 19 #

5 AM

strength 10:00 [1]

stretching 10:00 [0]

running (trails and road) 1:08:00 [3] 7.7 mi (8:50 / mi)
ahr:134 max:146 shoes: Saucony Lancer

having cut down most of the trees and bulldozed most of the brush on the eastern part of the map, whoever currently owns that land has proceeded to the next step, which was to put a fence around it. time to start doing regular runs with a GPS watch again, so that I can find some new routes and know where and how far I had gone.

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