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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Dec 31, 2016:

activity # timemileskm+m
  Cross country skiing1 3:22:56 11.6(17:30) 18.67(10:52) 248
  Spinning3 2:11:13 1
  Running2 1:41:56 7.76(13:08) 12.49(8:10) 59
  Trekking2 1:32:56 5.73(16:14) 9.22(10:05) 99
  weights2 1:18:10 1.91(40:55) 3.08(25:25)
  Physical Therapy2 1:15:00
  Yoga1 1:01:45
  Stairmaster3 54:27 0.25 0.41 1
  Total8 13:18:23 27.25 43.86 407
  [1-5]8 12:17:57

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SuMoTuWeThFrSa

Saturday Dec 31, 2016 #

9 AM

weights (boot camp) 56:52 intensity: (4:19 @0) + (19:51 @1) + (19:43 @2) + (11:38 @3) + (1:21 @4) 1.24 mi (45:51 / mi)
ahr:124 max:155

Spinning 58:13 intensity: (8:48 @1) + (13:16 @2) + (23:47 @3) + (11:36 @4) + (46 @5)
ahr:139 max:161

Running 40:46 intensity: (2:12 @1) + (21:18 @2) + (11:07 @3) + (2:28 @4) + (3:41 @5) 3.5 mi (11:39 / mi) +40m 11:15 / mi
ahr:140 max:170

Run around the new trail at Island Lake with spin peeps.

Trekking 40:46 intensity: (2:12 @1) + (21:18 @2) + (11:07 @3) + (2:28 @4) + (3:41 @5) 3.5 mi (11:39 / mi) +40m 11:16 / mi
ahr:140 max:170

Friday Dec 30, 2016 #

10 AM

Cross country skiing 1:47:29 intensity: (7:10 @0) + (43:22 @1) + (42:05 @2) + (13:52 @3) + (1:00 @4) 6.04 mi (17:48 / mi) +126m 16:43 / mi
ahr:122 max:156

Really, it's true, my wonderful Canadian friend Outdoors Mama drove north to pick me up in the wee hours of the morning to go to Grayling to find snow. Almost sounds like a joke!

We started seeing some snow about an hour south of Grayling but by the time we got to Hanson Hills we were in tons of snow. We did loops with Brenda and Joe, then on our own and onto showshoes later. What a fun day!

Cross country skiing 1:35:27 intensity: (14 @0) + (44:11 @1) + (38:15 @2) + (12:39 @3) + (8 @4) 5.56 mi (17:10 / mi) +122m 16:04 / mi
ahr:125 max:151

3 PM

Trekking (Snowshoeing) 52:10 intensity: (32:02 @1) + (7:25 @2) + (12:17 @3) + (26 @4) 2.23 mi (23:24 / mi) +59m 21:37 / mi
ahr:123 max:154

Thursday Dec 29, 2016 #

5 AM

Stairmaster 17:14 intensity: (3:25 @1) + (7:30 @2) + (6:19 @3) 0.21 mi (1:23:02 / mi) +1m 1:21:42 / mi
ahr:132 max:150

Spinning 25:26 intensity: (28 @0) + (5:33 @1) + (6:18 @2) + (6:58 @3) + (2:57 @4) + (3:12 @5) +1m
ahr:136 max:165

weights 21:18 intensity: (8:39 @1) + (5:14 @2) + (5:02 @3) + (2:23 @4) 0.67 mi (31:46 / mi)
ahr:128 max:157

Wednesday Dec 28, 2016 #

7 AM

Stairmaster 17:30 intensity: (4:44 @1) + (3:29 @2) + (8:27 @3) + (50 @4) 0.05 mi (6:25:48 / mi)
ahr:135 max:153

Yoga 1:01:45 intensity: (44:08 @0) + (15:14 @1) + (2:23 @3)
ahr:79 max:110

Physical Therapy 30:00 [1]

Tuesday Dec 27, 2016 #

5 AM

Stairmaster 19:43 intensity: (2:18 @0) + (4:44 @1) + (3:09 @2) + (5:46 @3) + (3:46 @4)
ahr:128 max:154

Spinning 47:34 intensity: (2:51 @1) + (15:59 @2) + (15:36 @3) + (9:12 @4) + (3:56 @5)
ahr:143 max:162

9 AM

Running 1:01:10 intensity: (1:49 @0) + (55:18 @1) + (1:42 @2) + (1:08 @3) + (1:09 @4) + (4 @5) 4.26 mi (14:21 / mi) +19m 14:10 / mi
ahr:109 max:161

Run with the Pastor's wife.
C • Brownie points? 3

Monday Dec 26, 2016 #

Physical Therapy 45:00 [1]

I think the pain is gone, so happy.

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