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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Beacon

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  RUN16 18:08:12 129.93(8:23) 209.1(5:12)
  SWIM13 7:17:00 10.22(42:45) 16.45(26:34)
  HIKE/WALK7 6:08:18 23.05(15:59) 37.1(9:56)
  CORE5 2:30:00
  Total37 34:03:30 163.2 262.65

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Monday Apr 30, 2018 #

4 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m: 250 free, 250 back, 250 breast, 250 free, 100 warm-down

CORE (CPF) 30:00 [4]

Sunday Apr 29, 2018 #

8 AM

RUN long 2:08:37 [3] 24.0 km (5:22 / km)
shoes: Brooks Adrenaline blu/yellow

Howling Bink (widdershins) finishing on Fruit Loop and Hawk Ridge w/ Aaron

Saturday Apr 28, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM

CORE (CPF) 30:00 [4]

Friday Apr 27, 2018 #

3 PM

RUN warm up/down 24:39 [3] 4.4 km (5:36 / km)
shoes: Adrenaline 18 grey/blue

w/ Aaron

RUN intervals (roads) 24:13 [5] 6.0 km (4:02 / km)
shoes: Adrenaline 18 grey/blue

6 X 1km on the K(enilworth) course w/ Aaron Smith. 2 minute jog between.
4:04, 3:59, 4:03, 3:57, 4:04, 4:06
C • K course... 7

RUN warm up/down 35:00 [3] 6.0 km (5:50 / km)
shoes: Adrenaline 18 grey/blue

between and after

Thursday Apr 26, 2018 #

8 AM

HIKE/WALK 54:41 [2] 5.65 km (9:41 / km)
shoes: adrenaline 17 NYC

Vermilion, cemetery, Vermilion
4 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m: 250 free, 250 back, 250 breast, 250 free, 100 warm-down
6 PM

CORE (CPF) 30:00 [4]

Wednesday Apr 25, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM
3 PM

HIKE/WALK 1:08:00 [2] 6.0 km (11:20 / km)
shoes: Adrenaline ATR marine

marking the NMTC Western Waterfront course w/ Mae Gackstetter
6 PM

RUN 41:03 [3] 7.8 km (5:16 / km)
shoes: Adrenaline ATR marine

NMTC Western Waterfront race w/ Sasha

Tuesday Apr 24, 2018 #

8 AM

RUN warm up/down (dirt shoulders and roads) 13:16 [3] 2.25 km (5:54 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo 1:00:00 [4] 13.35 km (4:30 / km)
shoes: Adrenaline 18 grey/blue

Jean-Duluth, Martin, Eagle Lake, Riley, turnaround at JD, Riley, Eagle Lake, Martin, Jean-Duluth

RUN warm up/down (dirt shoulders and roads) 8:22 [3] 1.5 km (5:35 / km)
shoes: Adrenaline 18 grey/blue

6 PM

CORE (CPF) 30:00 [4]

Monday Apr 23, 2018 #

8 AM

HIKE/WALK 58:19 [2] 6.0 km (9:43 / km)
shoes: Adrenaline dark blue/multi

Bag's End
4 PM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m: 250 free, 250 back, 250 breast, 250 free, 100 warm-down

Sunday Apr 22, 2018 #

8 AM

RUN 37:06 [3] 7.0 km (5:18 / km)
shoes: Brooks Adrenaline blu/yellow

Lucky 7km w/ Aaron

Saturday Apr 21, 2018 #

Event: Fitger's 5km
 
8 AM

HIKE/WALK warm up/down 31:47 [2] 3.25 km (9:47 / km)
shoes: Adrenaline Rock'n'Roll

RUN warm up/down 24:00 [3] 4.2 km (5:43 / km)
shoes: Adrenaline Rock'n'Roll

RUN race 20:01 [5] 5.0 km (4:00 / km)
shoes: Mizuno Ronin

FITGER'S 5K
(race #793)
1. 15:35 Nate Routhier
2. 15:36 Scott Behling
3. 15:39 Matthew Scherber
4. 15:40 Paul Nordquist
5. 15:44 Dan Greeno
6. 15:57 Jeremy Reichenberg
7. 16:02 Nicholas Wimmer
8. 16:03 Matthew Volz
9. 16:05 Nick Nygaard
10. 16:07 Tim Hardy
11. 16:10 Joe Renier
12. 16:13 Matthew Eidenschink
13. 16:21 Matt Longen
14. 16:21 Kyle Severson
15. 16:24 Jacob Naegeli
16. 16:29 Daniel Peters
17. 16:31 Sean Gaskell
18. 16:32 Jakob Wartman
19. 16:32 Chris Caron
20. 16:35 Matthew Tiampo
21. 16:38 John Leaf
22. 16:38 Pat Burns
23. 16:39 Paul Swim
24. 16:42 Kyle Genteman
25. 16:43 Daron Clark
26. 16:46 Kyle Smith
27. 16:54 Mike Ward
28. 16:55 Brad Moening
29. 16:58 Adam Swank
30. 16:59 Pat Billig
31. 17:00 Dan Miller
32. 17:05 Joshua Blankenheim
33. 17:06 Ryan Daye
34. 17:17 Andrew Keenan
35. 17:21 Kelly Mortenson
36. 17:24 Eric Thies
37. 17:28 Blair Hull
38. 17:29 Matthew Waite
39. 17:34 Brad Leick
40. 17:42 Thomas Myers

1. 18:23 Ellen Smith
2. 18:49 Melissa Gacek
3. 19:13 Erica Wagner
4. 19:15 Emma Lee
5. 19:46 Nora Serres
6. 20:01 Halee Peterson
7. 20:17 Havila Brisbois
8. 20:21 Anna Lahti
9. 20:30 Elaine Nelson
10. 20:40 Brittani Lamb
11. 20:45 Rochelle Wirth
12. 20:45 Lindsay Conrad
13. 20:49 Joyce Bourassa
14. 21:00 Danielle Gordanier
15. 21:00 Sue Kainulainen
16. 21:00 Emma Stattelman
17. 21:04 Jody Zelznikar
18. 21:06 Kimberly Moe
19. 21:07 Brittany Markgren
20. 21:11 Aurora Kothe
21. 21:14 Keegan McAuliffe
22. 21:28 Kjerstin Anderson
23. 21:29 Willow Hoagland
24. 21:33 Stephanie Wisniewski
25. 21:34 Elzabeth Sellers
26. 21:35 Krystal Klander
27. 21:38 Rachel Byerly
28. 21:48 Nore Heinitz
29. 22:07 Brenda Swanson
30. 22:39 Katy Mickelson
31. 22:42 Lexy Vreeland
32. 22:46 Alissa Boyhtari
33. 22:51 Pamela Weier
34. 22:56 Yvette Maijala
35. 22:56 Amy Hallback
36. 22:59 Annie Coleman
37. 23:00 Lori Mickelson
38. 23:01 Marise Widmer
39. 23:03 Suzy Johnson
40. 23:06 Alyssa Doyle

4th place 55-59
https://www.mtecresults.com/runner/show?rid=158&am...

Sasha - 24:32
https://www.mtecresults.com/runner/show?rid=186&am...

RUN warm up/down 23:26 [3] 4.0 km (5:52 / km)
shoes: Adrenaline Rock'n'Roll

Friday Apr 20, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m: 250 free, 250 back, 250 breast, 250 free, 100 warm-down

Thursday Apr 19, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m
4 PM

RUN 45:57 intensity: (38:27 @3) + (7:30 @5) 8.8 km (5:13 / km)
shoes: Adrenaline 18 grey/blue

Out and back on the lakewalk. On the way back: 10 X ~200m hard

Sunday Apr 15, 2018 #

8 AM

RUN (snowy roads) 1:41:00 [3] 19.0 km (5:19 / km)
shoes: Brooks Adrenaline blu/yellow

point to point down the shore w/ Aaron

Saturday Apr 14, 2018 #

8 AM

SWIM (CPF) 50:00 [3] 2.0 km (25:00 / km)

2000m including 4 X 100 IM

Friday Apr 13, 2018 #

1 PM

RUN warm up/down (dirt shoulders and roads) 14:39 [3] 2.5 km (5:52 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo 21:38 [4] 5.0 km (4:20 / km)
shoes: Adrenaline 18 grey/blue

Out (2km) and back on Jean-Duluth: 4:41, 4:28, 4:18, 4:14, 3:56
C • Would love to have your 5K 2

RUN warm up/down (dirt shoulders and roads) 7:48 [3] 1.5 km (5:12 / km)
shoes: Adrenaline 18 grey/blue

Thursday Apr 12, 2018 #

6 PM

SWIM (CPF) 42:00 [3] 1.6 km (26:15 / km)

1600m: 500 free, 500 back, 500 breast, 100 warm-down

Wednesday Apr 11, 2018 #

6 PM

RUN warm up/down 19:19 [3] 3.5 km (5:31 / km)
shoes: Adrenaline 18 grey/blue

RUN intervals (outdoor track) 23:54 intensity: (15:14 @3) + (8:40 @5) 5.2 km (4:36 / km)
shoes: Adrenaline 18 grey/blue

12 X 200m in lane 6, averaging about 43.25
That's the best I've felt on the track for a long time.
C • Encouraging! 5

RUN warm up/down 15:11 [3] 2.6 km (5:50 / km)
shoes: Adrenaline 18 grey/blue

Tuesday Apr 10, 2018 #

8 AM

HIKE/WALK 58:57 [2] 6.25 km (9:26 / km)
shoes: Adrenaline 17 YELLOW/red

Vermilion, cemetery, Vermilion
3 PM

RUN (dirt roads and shoulders) 1:02:02 [3] 11.15 km (5:34 / km)
shoes: Adrenaline 17 YELLOW/red

Luzerne, Rutter, Kingston, Stavanger, Calvary, Drake, Gothenberg, Howard Gnesen, Fairview, Arnold, Nelson, Howard Gnesen

Monday Apr 9, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m
4 PM

CORE (CPF) 30:00 [4]

upper body machines and crunches (3 X 90)

Sunday Apr 8, 2018 #

10 AM

RUN long (river roads) 1:32:00 [3] 16.6 km (5:33 / km)
shoes: Brooks Adrenaline blu/yellow

HIKE/WALK (icy river roads) 12:00 [2] 1.2 km (10:00 / km)
shoes: Brooks Adrenaline blu/yellow

had to walk the stretch near Fort Snelling over the icy, uneven path

RUN long (river roads) 38:50 [3] 7.0 km (5:33 / km)
shoes: Brooks Adrenaline blu/yellow

Saturday Apr 7, 2018 #

10 AM

RUN 1:01:00 [3] 11.4 km (5:21 / km)
shoes: Brooks Adrenaline blu/yellow

Saint Paul - Mpls river roads

Friday Apr 6, 2018 #

8 AM

SWIM (CPF) 35:00 [3] 1.35 km (25:56 / km)

1350m including 4 X 100 IM

Thursday Apr 5, 2018 #

4 PM

RUN warm up/down (dirt shoulders and roads) 17:32 [3] 3.0 km (5:51 / km)
shoes: Adrenaline 18 grey/blue

RUN intervals 35:00 intensity: (5:00 @3) + (30:00 @5) 7.9 km (4:26 / km)
shoes: Adrenaline 18 grey/blue

6 X 5min hard, 1 min jog between: Jean-Duluth, Martin, Riley, Jean-Duluth

RUN warm up/down (dirt shoulders and roads) 17:04 [3] 3.0 km (5:41 / km)
shoes: Adrenaline 18 grey/blue

Wednesday Apr 4, 2018 #

8 AM

SWIM (CPF) 40:00 [3] 1.6 km (25:00 / km)

1600m: 1000 free, 300 back, 200 breast, 100 warm-down
5 PM

RUN 9:35 [3] 1.6 km (5:59 / km)
shoes: Brooks Transcend 5 blue/orange

w/ Sasha, neighborhood loop

Tuesday Apr 3, 2018 #

3 PM

RUN warm up/down (roads) 12:52 [3] 2.2 km (5:51 / km)
shoes: Adrenaline 18 grey/blue

RUN tempo (roads) 44:17 intensity: (36:01 @4) + (8:16 @5) 10.0 km (4:26 / km)
shoes: Adrenaline 18 grey/blue

Out and back on Jean-Duluth and Martin: 4:43, 4:48, 4:36, 4:36, 4:28, 4:32, 4:28, 4:30, 4:06, 4:10. Gary wanted the last mile to be "hard".

RUN warm up/down (roads) 8:51 [3] 1.65 km (5:22 / km)
shoes: Adrenaline 18 grey/blue

Monday Apr 2, 2018 #

8 AM

SWIM (CPF) 30:00 [3] 1.1 km (27:16 / km)

1100m including 2 X 100 IM

Sunday Apr 1, 2018 #

10 AM

HIKE/WALK 1:24:34 [2] 8.75 km (9:40 / km)
shoes: adrenaline 17 NYC

Morley Heights and Park Hill Cemetery

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