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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Jun 25, 2018:

activity # timemileskm+m
  Orienteering1 5:32:51 10.77(30:54) 17.33(19:12) 487
  Mountain Bike2 5:26:03 78.05(4:11) 125.61(2:36) 667
  Paddling activity2 3:45:09 12.95(17:23) 20.84(10:48)
  Gravel bike1 2:48:23 42.38(3:58) 68.21(2:28) 130
  Running2 1:49:35 12.01(9:07) 19.33(5:40) 83
  Spinning1 50:55
  Stairmaster1 30:18
  weights1 19:39 2
  Total7 21:02:53 156.16 251.31 1369
  [1-5]7 17:21:33

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Monday Jun 25, 2018 #

12 PM

Mountain Bike 1:19:58 intensity: (10:22 @0) + (45:34 @1) + (15:08 @2) + (8:28 @3) + (26 @4) 17.81 mi (4:29 / mi) +257m 4:18 / mi
ahr:122 max:152

Didn’t get out yesterday after being up all night with Nitro and then off to my sons bridal shower.

Beauty of a day to take off.

Paddling activity 1:42:04 intensity: (1:37:56 @1) + (4:08 @3) 6.12 mi (16:41 / mi)
ahr:100 max:120

Met up with Richard to solo kayak. Upstream then back. I assure him it’s good training. I hope I’m not lying. He did great. On the way back he wanted to figure out a way to Macgyver the boats together and used vines to do that.

Mountain Bike 1:17:42 intensity: (16:56 @0) + (30:05 @1) + (22:29 @2) + (8:04 @3) + (8 @4) 17.86 mi (4:21 / mi) +218m 4:12 / mi
ahr:119 max:152

Saturday Jun 23, 2018 #

Event: Nitrogaine IV
 
12 PM

Mountain Bike (Mostly gravel) 2:48:23 intensity: (15:24 @0) + (2:22:35 @1) + (9:23 @2) + (58 @3) + (3 @4) 42.38 mi (3:58 / mi) +191m 3:55 / mi
ahr:119 max:150

Had thought to head out onto single track but poured this morning. New idea for weight in my pack, ice block on my bladder.

Gravel bike 2:48:23 intensity: (7:56 @0) + (2:07:49 @1) + (20:19 @2) + (12:19 @3) 42.38 mi (3:58 / mi) +130m 3:56 / mi
ahr:118 max:150

Friday Jun 22, 2018 #

6 AM

Running 56:19 intensity: (34 @0) + (14:34 @1) + (17:06 @2) + (15:29 @3) + (4:32 @4) + (4:04 @5) 6.0 mi (9:23 / mi) +42m 9:11 / mi
ahr:136 max:162

Pickups with awesome angel
10 AM

Orienteering 5:32:51 intensity: (2:33:01 @0) + (2:26:58 @1) + (12:32 @2) + (20:20 @3) 10.77 mi (30:54 / mi) +487m 27:06 / mi
ahr:110 max:144

Hung some flags, swatted some skeeters, carried all the things.
C • dope 3

Thursday Jun 21, 2018 #

5 AM

Spinning 50:55 intensity: (13:16 @0) + (16:57 @1) + (2:00 @2) + (7:53 @3) + (7:55 @4) + (2:54 @5)
ahr:123 max:161

Fought with the 280 FTP. Sub instructor while the regular is off to the Ragnar.

weights 19:39 intensity: (2:58 @0) + (8:34 @1) + (5:54 @2) + (2:13 @3) +2m
ahr:125 max:144

Stairmaster 30:18 intensity: (46 @0) + (3:57 @1) + (6:24 @2) + (12:45 @3) + (3:54 @4) + (2:32 @5)
ahr:140 max:158

Wednesday Jun 20, 2018 #

6 PM

Paddling activity 2:03:05 [3] 6.83 mi (18:01 / mi)

Rental tandem with Richard.
C • two crazy things 2

Tuesday Jun 19, 2018 #

7 AM

Running 53:16 intensity: (7 @0) + (34 @1) + (4:09 @2) + (22:18 @3) + (26:08 @4) 6.01 mi (8:52 / mi) +41m 8:41 / mi
ahr:141 max:152

Cooler...but still a sweaty mess. Pretty stiff...need to commit more to stretching and the foam roller! Finished Baccaroon...intense.

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