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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Katnap

In the 7 days ending Jun 11, 2018:

activity # timemileskm+m
  Orienteering2 3:27:13 9.05(22:53) 14.57(14:13) 60333c
  Ultimate 2 1:20:00
  Gym Strength1 40:00
  Gym Cardio1 18:44 1.47(12:46) 2.36(7:56)
  Warm U/D1 8:00
  Total7 5:53:57 10.52 16.93 60333c
  [1-5]7 5:53:39

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TuWeThFrSaSuMo

Monday Jun 11, 2018 #

6 PM

Gym Cardio 18:44 intensity: (18 @0) + (3:37 @1) + (12:24 @2) + (1:43 @3) + (42 @4) 2.36 km (7:56 / km)
ahr:159 max:180 shoes: Old Pink Pair - Nike

Warm up jog on the treadmill. I had to go into the wee timeslot remaining.
7 PM

Gym Strength 40:00 [2]
shoes: Old Pink Pair - Nike

Went to the Hillcrest gym... next time I am going to swim post!

Close Grip Front Lat Pulldown - 3x12@55lb
Wide Grip Lat Pulldown - 3x12@55lb
Dumbbell Fly - 3x12@12.5lb
Dumbbell Bench Press - 3x12@12.5lb
Dumbbell Alt Bicep Curl - 3x12@12.5lb (per arm)
Dumbbell Alt Bent Over Kickback - 3x10@12.5lb (per arm)
Dumbbell Triceps Extension - 4x6@20lb

Neat gym and relatively inexpensive.

Sunday Jun 10, 2018 #

Event: CascadeOC Ultimate Orienteer #7 – Goat
 
9 AM

Orienteering 1:43:32 intensity: (6:34 @1) + (32:30 @2) + (46:20 @3) + (17:59 @4) + (9 @5) *** 8.33 km (12:26 / km) +365m 10:12 / km
ahr:167 max:186 15c shoes: Salomon Speedcross 3

Routegadget!

Saturday Jun 9, 2018 #

Event: CascadeOC Ultimate Orienteer #6 – Middle
 
10 AM

Warm U/D 8:00 [1]
shoes: Salomon Speedcross 3

11 AM

Orienteering 1:43:41 intensity: (1:18 @1) + (28:38 @2) + (43:05 @3) + (29:43 @4) + (57 @5) *** 6.24 km (16:37 / km) +238m 13:57 / km
ahr:170 max:187 18c shoes: Salomon Speedcross 3

Routegadget!
Critics Review "This is carnage!" - Will Enger

1-2 Good
3 WTF Kate
3-4-5 easy as I'd already been there
5-6-7 straightforward again
8 another WTF moment
8-9-10-11 straightforward again
Then I had a "wait a tick" moment going 14-13-12-13-14 le sigh (This had me smh and laughing)
14-15 straightforward
15-16 best leg of the course
16-17 kept it safe and runnable
17-18 decent

Thursday Jun 7, 2018 #

3 PM

Note

Today our family had to put down the most wonderful cat in all the world. Belle was a delight so cuddly, cute, and fun. The bestest cat I have ever had the privilege of knowing.
C • Belle Cat 2
6 PM

Ultimate 35:00 [1]
shoes: Nike Hypervenom Cleats

Ulty Game 1 - loss (felt like I was in a fog)
7 PM

Ultimate 45:00 [2]
shoes: Nike Hypervenom Cleats

Ulty Game 2 - WIN! I was less in a fog

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