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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Jan 16, 2019:

activity # timemileskm+m
  Running3 2:45:57 17.05(9:44) 27.44(6:03) 142
  Orienteering1 2:16:44 5.79(23:37) 9.32(14:40) 34025 /29c86%
  Spinning2 2:05:02
  Mountain Bike1 2:02:49 12.45(9:52) 20.04(6:08) 397
  Yoga1 1:00:00
  weights1 30:29 0.53(57:47) 0.85(35:54)
  Paddling activity2 22:11
  Total7 11:03:12 35.82 57.64 87925 /29c86%
  [1-5]7 9:51:12

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ThFrSaSuMoTuWe

Wednesday Jan 16, 2019 #

7 AM

Running 49:54 intensity: (53 @0) + (42:34 @1) + (3:48 @2) + (2:30 @3) + (9 @4) 5.01 mi (9:58 / mi) +59m 9:36 / mi
ahr:124 max:135

First and last bits on pavement were icy! Almost bailed but knew the dirt roads would be ok. :)

Tuesday Jan 15, 2019 #

5 AM

Spinning 1:13:33 intensity: (26:16 @0) + (17:03 @1) + (7:18 @2) + (11:51 @3) + (8:42 @4) + (2:23 @5)
ahr:119 max:162

Paddling activity 12:02 intensity: (1:13 @0) + (2:29 @1) + (2:53 @2) + (4:20 @3) + (1:07 @4)
ahr:132 max:150

Jen Segger sampler....full on after GNC.

Monday Jan 14, 2019 #

Yoga 1:00:00 [1]

Sunday Jan 13, 2019 #

8 AM

Running 1:18:38 intensity: (42 @0) + (1:09:10 @1) + (6:51 @2) + (1:55 @3) 8.04 mi (9:47 / mi) +65m 9:32 / mi
ahr:122 max:138

Saturday Jan 12, 2019 #

10 AM

Mountain Bike 2:02:49 intensity: (18:07 @0) + (31:24 @1) + (21:04 @2) + (30:05 @3) + (13:08 @4) + (9:01 @5) 12.45 mi (9:52 / mi) +397m 8:59 / mi
ahr:131 max:163

A husband of a friend of mine races pro on mountain bikes and offered to take me out for a lesson. There are 3 climbs at Poto that I am terrible at, and the first one I got about half way up, the second all the way and poto killer I got through it. He was really helpful. I learned a lot!!!! Just over and over and over....finding lines reminded me a lot of navigation.

Orienteering 2:16:44 intensity: (1:27 @0) + (1:17:41 @1) + (34:40 @2) + (22:38 @3) + (18 @4) 5.79 mi (23:37 / mi) +340m 19:58 / mi
ahr:127 max:148 spiked:25/29c

Another training map from Mr. W. I was tired and my legs felt shot. Mostly clean but bad entry exit on 17 so I re did it.

Friday Jan 11, 2019 #

7 AM

Running 37:25 intensity: (1:00 @0) + (27:08 @1) + (3:45 @2) + (4:53 @3) + (39 @4) 4.0 mi (9:21 / mi) +18m 9:14 / mi
ahr:125 max:151

That was cold...with wonderful Angel.

Thursday Jan 10, 2019 #

5 AM

Spinning 51:29 intensity: (19:24 @0) + (19:44 @1) + (6:00 @2) + (5:38 @3) + (43 @4)
ahr:112 max:151

weights 30:29 intensity: (2:30 @0) + (16:04 @1) + (9:13 @2) + (2:42 @3) 0.53 mi (57:47 / mi)
ahr:126 max:140

Paddling activity 10:09 intensity: (28 @0) + (7:53 @1) + (1:00 @2) + (48 @3)
ahr:124 max:132

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