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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 4, 2018:

activity # timemileskm+m
  Cross country skiing3 6:45:18 24.51(16:32) 39.44(10:17) 499
  Orienteering1 3:38:29 7.86(27:48) 12.65(17:16) 15618 /21c85%
  Trekking2 2:50:22 7.21(23:38) 11.6(14:41) 188
  weights2 2:03:50
  Spinning1 49:31
  Total7 16:07:30 39.58 63.7 84218 /21c85%
  [1-5]7 15:36:11

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FrSaSuMoTuWeTh

Thursday Jan 4, 2018 #

5 AM

Spinning 49:31 [3]

240 FTP...holy cats I have work to do
C • FTP 5

weights 53:04 [3]

My arms are noodles.

Wednesday Jan 3, 2018 #

7 AM

weights 1:10:46 [2]

3000m erg intervals and incline treadmill intervals interspersed with bench and free weights upper body.

Tuesday Jan 2, 2018 #

3 PM

Cross country skiing 1:30:00 [2] 6.0 mi (15:00 / mi) +139m 14:00 / mi
shoes: Rossignol Evo OT 65

Bumped watch and restarted 4m in—estimated distance. I now understand why regular grooming helps. And oak leaves can lead to swearing up a storm. And fallen juniper berries.

Monday Jan 1, 2018 #

1 PM

Orienteering 3:38:29 [2] 7.86 mi (27:48 / mi) +156m 26:11 / mi
spiked:18/21c shoes: Asolo Flame Hikers

Went back to do the combined ILRA loops. And to see if I could find my R Kahtoola...

Generally OK, albeit slow. The snow has gotten pretty deep and I dressed for the sub zero temps. First few were familiar with the other map. Slightly confused on 43 and 42, went off the trail too early on 41, bombed the marsh point...didn't launch off the woods where I thought I had....twice. I kept getting nervous with the water coming through...and would turn and turn and...sigh. Will try again next weekend. Did a last bit through the car still looking for the spikes.
C • I need a translator :) But... 3

Sunday Dec 31, 2017 #

2 PM

Trekking 1:34:34 [3] 3.96 mi (23:53 / mi) +78m 22:31 / mi

Loop one do over. Realized that the campground wasn't mapped which quite confused me, and the ride to a "road" is really a full on trail. Started watch late.

Saturday Dec 30, 2017 #

10 AM

Trekking (Snowshoeing) 1:15:48 intensity: (11 @0) + (45:15 @1) + (23:47 @2) + (6:23 @3) + (12 @4) 3.25 mi (23:19 / mi) +110m 21:06 / mi
ahr:121 max:151

Cross country skiing 1:47:14 intensity: (16:08 @1) + (32:28 @2) + (46:14 @3) + (9:27 @4) + (2:57 @5) 6.58 mi (16:18 / mi) +120m 15:26 / mi
ahr:138 max:163 shoes: Rossignol Evo OT 65

Fun trip to Grayling with Outdoorsmama to showshoe and ski. Oof...still learning. But very glad to be doing so. Plan to get out more often.

Cross country skiing 1:10:38 intensity: (19:03 @1) + (39:11 @2) + (12:24 @3) 3.68 mi (19:12 / mi) +54m 18:22 / mi
ahr:130 max:148 shoes: Rossignol Evo OT 65

Friday Dec 29, 2017 #

1 PM

Cross country skiing 2:17:26 intensity: (31:08 @0) + (37:36 @1) + (37:34 @2) + (26:27 @3) + (4:02 @4) + (39 @5) 8.25 mi (16:40 / mi) +186m 15:34 / mi
ahr:115 max:160 shoes: Rossignol Evo OT 65

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