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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Oct 19, 2016:

activity # timemileskm+m
  Orienteering2 5:07:38 6.2 9.98 233
  Running3 2:45:22 16.33(10:08) 26.28(6:18) 312
  Trekking1 2:39:25 10.16(15:41) 16.35(9:45) 191
  Yoga1 1:00:00
  Spinning1 32:13
  Mountain Bike2 30:40 6.62(4:38) 10.65(2:53) 17
  weights1 23:11 0.89(26:03) 1.43(16:11) 14
  Total10 12:58:29 40.2 64.7 767
  [1-5]10 10:36:07

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ThFrSaSuMoTuWe

Wednesday Oct 19, 2016 #

Running hills (Sand dirt ) 1:00:55 intensity: (1:44 @0) + (1:09 @1) + (16:05 @2) + (31:09 @3) + (7:21 @4) + (3:27 @5) 5.12 mi (11:54 / mi) +206m 10:35 / mi
ahr:142 max:184

Hill repeats in my favorite quarry on my favorite hill repeat hill -- said to benefit bf and ccmarie!
C • i love that hill 2

Tuesday Oct 18, 2016 #

7 AM

Running 1:12:06 intensity: (3 @0) + (4:08 @1) + (22:07 @2) + (19:22 @3) + (12:35 @4) + (13:51 @5) 8.12 mi (8:53 / mi) +66m 8:40 / mi
ahr:146 max:181

C • that has to be a record! 4

Monday Oct 17, 2016 #

7 AM

Yoga 1:00:00 [1]

Sunday Oct 16, 2016 #

8 AM

Trekking 29:13 [1] 1.63 mi (17:56 / mi) +19m 17:19 / mi
ahr:98 max:117

15 lb pack. Nice ILRA hike with Cataldo. She stated that it's time to get Mr. Wonderful on the tandem with her for MTB races. I heartily agreed.

Trekking 2:10:12 [1] 8.53 mi (15:16 / mi) +173m 14:22 / mi
ahr:93 max:129

12 PM

Mountain Bike 10:24 [1] 2.2 mi (4:44 / mi) +5m 4:41 / mi

5 PM

Mountain Bike 20:16 [1] 4.42 mi (4:35 / mi) +12m 4:33 / mi

Good news bad news about small town auto shops, they are often open on Sundays, but not sure when they close...biking to yoga in the a.m.

Saturday Oct 15, 2016 #

Event: SMOC Pontiac Lake
 

Note

Hosted O meet with Mr. Dubs. Many props to him, he did a lot of the work and it turned out great! Fun to see everyone and can't wait for night O in 2 weeks.
9 AM

Running 32:21 [3] 3.09 mi (10:28 / mi) +39m 10:04 / mi

Safe house purple run with officers in full gear!

Friday Oct 14, 2016 #

8 AM

Orienteering 1:45:42 intensity: (1:22:39 @0) + (21:50 @1) + (1:13 @3) 3.01 mi (35:07 / mi) +124m 31:08 / mi
ahr:79 max:122

Orienteering 1:51:56 intensity: (53:09 @0) + (54:34 @1) + (32 @2) + (3:41 @3) 3.19 mi (35:05 / mi) +110m 31:42 / mi
ahr:90 max:129

Thursday Oct 13, 2016 #

Orienteering 1:30:00 [3]

Hanging streamers for meet.
5 AM

Spinning 32:13 intensity: (3:47 @0) + (10:10 @1) + (4:32 @2) + (9:10 @3) + (3:45 @4) + (49 @5)
ahr:122 max:161

weights 23:11 intensity: (1:00 @0) + (13:05 @1) + (6:51 @2) + (2:15 @3) 0.89 mi (26:03 / mi) +14m 24:52 / mi
ahr:120 max:148

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