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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: X8A7

In the 7 days ending Nov 14:

activity # timemileskm+m
  Roller Ski Classic2 2:30:00 22.68(6:37) 36.5(4:07)
  Hike2 1:50:00 6.13(17:57) 9.87(11:09)
  Roller ski skate1 1:25:00 14.21(5:59) 22.87(3:43)
  Road Run2 1:15:42 8.55(8:51) 13.76(5:30)
  Cyclo-X1 1:00:00 13.08(4:35) 21.05(2:51)
  Orienteering1 54:00 5.43(9:57) 8.74(6:11)
  Trail Run1 18:00 1.44(12:30) 2.32(7:46)
  Total6 9:12:42 71.52(7:44) 115.1(4:48)

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Sunday Nov 14 #

Roller Ski Classic 2:00:00 [1] 18.05 mi (6:39 / mi)
ahr:122

Long roller ski day. Parked at the dog park, went up Sheeps Draw, extensively hit the 'burbs at the end, also hit the spur twice and the funplex, then returned to switch to skate. A couple of cows at the farm by the dog park were calving today. I didn't know there was a fall calving season, I thought it was only in the spring. I was lucky and got to see one cow eating her placenta. That's a bonus of living in Greeley, just get on the outskirts of town and you can see such things.

Roller ski skate 1:25:00 [1] 14.21 mi (5:59 / mi)
ahr:123

I switched to skate to make it less monotonous, both physically and mentally. Went out to Island Grove, a lap there, then back to the spur by east trail, then headed back and called it a day. Total of just about 52 km on the day.

Saturday Nov 13 #

Road Run 15:00 [1] 1.46 mi (10:16 / mi)
ahr:131

warmup

Orienteering 25:00 [4] 3.04 mi (8:13 / mi)
ahr:172 max:187

Score-O at Westminster City Park as part of the RMOC annual meeting. A cyclo-X race was going one at the same time which cut out half of the controls, but it was still super fun. I really enjoyed using UsynligO, it is a million times better than handwriting codes or interpreting some stupid riddle for such "unsanctioned" (?) races. Ran well, but it was super easy, but I think I didn't pick the optimal route, but what I did was not bad. It was a good hard effort. Hams did get tight, but thankfully they did not get pulled, not sure what the problem is. Watched just a bit of the X race while doing a cool down.
Quickroute: https://www.flickr.com/photos/98725947@N05/5168098...

Trail Run 18:00 [1] 1.44 mi (12:30 / mi)
ahr:134

cooldown

Orienteering 29:00 [1] 2.39 mi (12:08 / mi)
ahr:130

flagging pickup

Friday Nov 12 #

Cyclo-X 1:00:00 [1] 13.08 mi (4:35 / mi)
ahr:124

Redbarn, trails at PLC, new trail, and east trail.

Thursday Nov 11 #

Hike 1:30:00 [1] 4.13 mi (21:47 / mi)

Fieldwork, which including 10-20 lbs or more of rocks in the pack for periods of time. Prorated.

Wednesday Nov 10 #

Hike 20:00 [1] 2.0 mi (10:00 / mi)

to/from campus

Roller Ski Classic 30:00 [1] 4.63 mi (6:29 / mi)
ahr:125

Short lunch time ski around the Centennial lot to investigate interval potential, it could work I think.

Tuesday Nov 9 #

Road Run 17:30 [1] 1.79 mi (9:47 / mi)
ahr:117

Warmup, run from funplex to end of Sheeps Draw. Saw an older couple walking a 100+ pound pig with a full coat of hair like it was a dog. Each to their own I guess, if I was roller skiing I'm sure they'd think I was freak.

Road Run 15:12 [4] 2.8 mi (5:26 / mi)
max:182

Started at the end of Sheeps Draw, then did 1.5 minute intervals x10 down the virtual t-trot course. I wanted to see if I was capable of running a reasonable race pace. I was really happy that it wasn't a problem at all. Walk back for about 1.5 minutes in between each. Paces were 5:28, 23, 22, 29, 40, 25, 20, 22, 27, 19. As I'm aiming for 5:40-5:45 pace, this was well above race pace. Despite how well the workout went, I know stringing it together for slightly over three miles is quite a bit more challenging.

Road Run 28:00 [1] 2.5 mi (11:12 / mi)
ahr:133

Cooldown.

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