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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Dec 11, 2015:

activity # timemileskm+m
  Orienteering2 3:32:06 6.0(35:21) 9.66(21:58) 81
  Running5 2:37:34 14.46(10:54) 23.27(6:46) 247
  Spinning2 1:32:20 15.0 24.14
  Yoga1 1:00:00
  weights1 15:00
  Total8 8:57:00 35.46 57.07 328
  [1-5]8 7:29:10

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SaSuMoTuWeThFr

Friday Dec 11, 2015 #

12 PM

Running 30:32 intensity: (29:51 @3) + (41 @4) 3.26 mi (9:22 / mi) +7m 9:18 / mi
ahr:143 max:152

1 PM

Orienteering 2:31:24 intensity: (33:50 @0) + (1:38:40 @1) + (10:44 @2) + (8:05 @3) + (5 @4) 4.41 mi (34:20 / mi) +73m 32:39 / mi
ahr:99 max:150

Teaching session with Rick Waldo. He broke up the monatony with geocaching and finding these witness tags on trees. He would log stuff while I figured out the next leg. Haha. Learned some cool stuff and tested some ideas. Until I thought my phone was lost, but it was sitting on the trail where I left it. Ha, that's why it doesn't go into the woods with me very often.
C • That is awesome 2

Thursday Dec 10, 2015 #

5 AM

Running intervals (Treadmill) 17:01 [3] 2.0 mi (8:30 / mi)
ahr:153 max:165

1.5min at 5.5 (.5)
4 min at 7.3 mph (1.5)

three times ish

Spinning intervals 34:40 [3]
ahr:138 max:166

Wednesday Dec 9, 2015 #

4 PM

Running hills (sand/bushwhack) 37:37 intensity: (8:01 @0) + (4 @1) + (18 @2) + (17:05 @3) + (12:09 @4) 3.1 mi (12:08 / mi) +148m 10:34 / mi
ahr:132 max:161

Watch dropped the longer run around and up the hill and a few repeats. Planned for longer, but got out of work late and no headlamp. Aaaand phone flashlight is not a great backup. Sandy grassy hills are good.

Tuesday Dec 8, 2015 #

5 AM

Spinning 57:40 [3] 15.0 mi (3:51 / mi)
ahr:147 max:170

Lotsa load today. Quads are toast.
C • speaking of toasty quads 2

weights 15:00 [2]

Core

Monday Dec 7, 2015 #

Yoga 1:00:00 [2]

Running (Treadmill) 20:00 [3] 2.31 mi (8:39 / mi)

Running hills 6:00 [3] 0.5 mi (12:00 / mi) +44m 9:25 / mi

Saturday Dec 5, 2015 #

8 AM

Orienteering 1:00:42 intensity: (41:43 @0) + (18:59 @1) 1.59 mi (38:10 / mi) +8m 37:35 / mi
ahr:82 max:106 shoes: SpeedCross 9.5 #1

Bump around with Mr. Dubs, ccmarie and byrnedfish. Ah, things look different in the daylight.
3 PM

Running 46:24 intensity: (4:16 @0) + (11:00 @1) + (17:56 @2) + (13:12 @3) 3.29 mi (14:06 / mi) +48m 13:29 / mi
ahr:116 max:141 shoes: SpeedCross 9.5 #1

Run/walk with runninghils.

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