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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending May 13:

activity # timemileskm+m
  Orienteering3 7:08:18 21.87(19:35) 35.2(12:10) 32755 /78c70%
  Strength2 2:00:00
  Cycling1 1:15:22 16.03(12.8/h) 25.8(20.5/h) 526
  Running1 13:26 1.51(8:54) 2.43(5:32)
  Total6 10:37:06 39.42 63.44 85355 /78c70%
  [1-5]6 10:34:11

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MoTuWeThFrSaSu

Sunday May 13 #

10 AM

Running warm up/down (Trail) 13:26 intensity: (12:30 @1) + (56 @2) 2.43 km (5:32 / km)
ahr:131 max:168 shoes: VJ Integrator 17 II

Orienteering race (Long advanced) 1:21:29 intensity: (13:29 @1) + (15:13 @2) + (46:40 @3) + (6:07 @4) **** 11.16 km (7:18 / km) +67m 7:05 / km
ahr:168 max:185 shoes: VJ Integrator 17 II

Huge embarrassing error or mistake or I don't even know on the way to #3. Got on a trail that wasn't marked and I got super lost, took me about 10 minutes to get back on track. Update: Looked at my GPS track and I have no idea what happened, I went left on the trail when I should have gone right. Probably I wad going too fast again without a concrete plan, gotta work on that...

Saturday May 12 #

11 AM

Cycling 1:15:22 intensity: (2:06 @0) + (57:14 @1) + (2:22 @2) + (6:09 @3) + (4:32 @4) + (2:59 @5) 25.8 km (20.5 kph) +526m
ahr:144 max:215 shoes: Giant Contend SL

Biking with brother and mother for her birthday

Friday May 11 #

10 AM

Strength 1:00:00 [1]

Finally honing in on the optimal weights

Thursday May 10 #

6 PM

Orienteering warm up/down (Course setting) 30:49 intensity: (49 @0) + (28:45 @1) + (1:15 @2) ** 2.86 km (10:47 / km) +7m 10:39 / km
ahr:118 max:166 spiked:5/10c shoes: VJ Integrator 17 II

Setting out controls

Orienteering warm up/down 5:19 intensity: (1:59 @1) + (1:33 @2) + (1:47 @3) ** 0.9 km (5:53 / km)
ahr:159 max:175 spiked:3/4c shoes: VJ Integrator 17 II

Orienteering (Contours) 16:14 intensity: (15:03 @1) + (1:11 @2) **** 1.47 km (11:03 / km) +6m 10:51 / km
ahr:141 max:168 spiked:3/4c shoes: VJ Integrator 17 II

First control was in the wrong spot

Orienteering (Contours) 9:05 intensity: (6:46 @1) + (2:19 @2) **** 1.11 km (8:11 / km)
ahr:153 max:167 spiked:3/5c shoes: VJ Integrator 17 II

Orienteering (Contours) 10:12 intensity: (7:15 @1) + (2:57 @2) **** 1.16 km (8:48 / km) +4m 8:38 / km
ahr:151 max:168 spiked:3/4c shoes: VJ Integrator 17 II

Orienteering (Contours) 6:42 intensity: (54 @1) + (1:54 @2) + (3:54 @3) **** 1.01 km (6:36 / km) +5m 6:27 / km
ahr:168 max:178 spiked:4/4c shoes: VJ Integrator 17 II

This was probably the best loop

Orienteering (Contours) 10:01 intensity: (2:47 @1) + (4:05 @2) + (3:09 @3) **** 1.33 km (7:33 / km) +6m 7:24 / km
ahr:164 max:178 spiked:2/4c shoes: VJ Integrator 17 II

Tuesday May 8 #

2 PM

Orienteering (Course setting) 4:18:27 [1] *** 14.2 km (18:12 / km) +232m 16:49 / km
spiked:32/43c shoes: VJ Integrator 17 II

Long day out at Lac Philippe hanging streamers for our event in two weeks. Saw some interesting wildlife today including a blue jay, a pileated woodpecker, two wild turkeys, and a very naked old man.

Monday May 7 #

12 PM

Strength (Weight lifting) 1:00:00 [1]

Surprised I got a squat rack today, need to go earlier next time and not sleep in

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