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Training Log Archive: Work4justice

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Trekking1 3:24:35 6.4(31:58) 10.3(19:52) 11316 /16c100%
  weights3 2:16:56 2.61 4.2 15
  Orienteering2 1:15:01 3.48(21:33) 5.6(13:24) 809 /9c100%
  Cross country skiing1 54:22 2.54(21:24) 4.09(13:18) 19
  Spinning1 29:03
  Running1 20:00 1.5(13:20) 2.41(8:17)1 /1c100%
  Total8 8:39:57 16.53 26.6 22726 /26c100%
  [1-5]8 7:44:49

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

8 AM

Cross country skiing 54:22 intensity: (1:34 @0) + (48:47 @1) + (3:28 @2) + (33 @3) 2.54 mi (21:24 / mi) +19m 20:55 / mi
ahr:115 max:135

back country skiing in the badlands

Saturday Dec 16, 2017 #

Event: SMOC Maybury
 
8 AM

Orienteering 32:19 intensity: (29:25 @1) + (1:23 @2) + (1:31 @3) 1.48 mi (21:50 / mi) +26m 20:43 / mi
ahr:94 max:131 spiked:4/4c

Control setting. In my clod hopping boots!
1 PM

Running 20:00 [2] *** 1.5 mi (13:20 / mi)
spiked:1/1c

Picking up the vanishing control.
2 PM

Orienteering 42:42 intensity: (3 @0) + (4:13 @1) + (13:10 @2) + (20:50 @3) + (4:24 @4) + (2 @5) 2.0 mi (21:21 / mi) +54m 19:41 / mi
ahr:139 max:158 spiked:5/5c shoes: Brooks Adrenaline ASR M8.5

Control pickup. Wow, my foot is starting to feel so much better. Time to start rebuild for running and may XC ski.
C • Foot 1

Friday Dec 15, 2017 #

10 AM

Trekking 1:36:53 intensity: (21:56 @0) + (21:08 @1) + (31:07 @2) + (22:11 @3) + (31 @4) 3.13 mi (30:57 / mi) +65m 29:05 / mi
ahr:113 max:153 spiked:7/7c shoes: Brooks Adrenaline ASR M8.5

Setting points for the Maybury Mayhem. So...much...snow. Up to my knees in parts.

Trekking 1:47:42 intensity: (1:30 @0) + (1:16:10 @1) + (22:43 @2) + (7:19 @3) 3.27 mi (32:56 / mi) +48m 31:30 / mi
ahr:117 max:145 spiked:9/9c shoes: Brooks Adrenaline ASR M8.5

Part 2

Thursday Dec 14, 2017 #

7 AM

weights 59:58 intensity: (8:52 @0) + (37:18 @1) + (5:55 @2) + (7:53 @3) 1.38 mi (43:27 / mi) +13m 42:14 / mi
ahr:108 max:148

Erg, arms, back

8 inches of snow gets spin cancelled.

Going back on foot for the next two days and will see how it goes. Goal is to start running next week cause I want to ski and snow shoe!!!!!!

Tuesday Dec 12, 2017 #

5 AM

weights 30:08 intensity: (3:22 @0) + (22:51 @1) + (20 @2) + (3:35 @3)
ahr:102 max:128

Erg, arms, back

Spinning 29:03 intensity: (22:46 @1) + (5:49 @2) + (28 @3)
ahr:114 max:138

Had to leave early to get to a 7:30 meeting.

Monday Dec 11, 2017 #

5 AM

weights 46:50 intensity: (17:51 @0) + (27:04 @1) + (1:55 @3) 1.23 mi (38:05 / mi) +3m 37:50 / mi
ahr:91 max:122 shoes: Hoka Conquest Road

Erg, abs, back

Foot not excited about yesterday, but not swollen.

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