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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Work4justice

In the 7 days ending Nov 9:

activity # timemileskm+m
  Running4 4:09:35 25.94(9:37) 41.75(5:59) 264
  Spinning2 1:37:43
  weights2 48:22
  Total6 6:35:40 25.94 41.75 264
  [1-5]6 6:30:46

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SuMoTuWeThFrSa

Saturday Nov 9 #

8 AM

Running 7:24 intensity: (31 @0) + (2:04 @1) + (2:25 @2) + (2:20 @3) + (2 @4) + (2 @5) 0.66 mi (11:13 / mi) +6m 10:54 / mi
ahr:127 max:160

Warmup

Running 1:06:28 intensity: (7 @0) + (15 @1) + (2:56 @2) + (38:01 @3) + (13:43 @4) + (11:26 @5) 6.65 mi (10:00 / mi) +161m 9:18 / mi
ahr:150 max:165

Snowy VASA 10k.

Friday Nov 8 #

7 AM

Running 1:12:56 intensity: (16 @0) + (24 @1) + (11:58 @2) + (46:04 @3) + (7:39 @4) + (6:35 @5) 8.04 mi (9:04 / mi) +69m 8:50 / mi
ahr:144 max:156

According to the Iceman Pass Rate Chart, i passed 533 riders. Seems almost 1000 were DNS or DNF which is about 20%.

Thursday Nov 7 #

5 AM

Spinning 37:34 [2]
ahr:118 max:149

weights 23:20 [2]
ahr:109 max:147

Wednesday Nov 6 #

5 AM

Spinning 1:00:09 intensity: (3:54 @0) + (14:06 @1) + (28:12 @2) + (13:31 @3) + (26 @4)
ahr:128 max:153

Tuesday Nov 5 #

6 AM

Running 45:03 intensity: (3:29 @1) + (10:56 @2) + (22:59 @3) + (3:32 @4) + (4:07 @5) 4.56 mi (9:53 / mi)
ahr:143 max:192

Tabatas

weights 25:02 [2]
ahr:118 max:152

Dead lift, seal walks, side planks and jump rope.

Monday Nov 4 #

8 AM

Running 57:44 intensity: (6 @0) + (3:18 @1) + (41:39 @2) + (7:19 @3) + (32 @4) + (4:50 @5) 6.03 mi (9:34 / mi) +27m 9:27 / mi
ahr:130 max:138

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