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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bhall

In the 7 days ending Sep 20:

activity # timemileskm+m
  Running7 4:27:16 29.5(9:04) 47.47(5:38) 609
  Orienteering2 2:19:53 8.49(16:29) 13.66(10:14) 146
  Strength7 1:20:00
  Walking1 40:00
  Stretching1 25:00
  Hiking1 24:25 1.17(20:54) 1.88(12:59) 212
  Total16 9:36:34 39.15 63.01 967
  [1-5]15 9:11:34
averages - sleep:7.8

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MoTuWeThFrSaSu

Sunday Sep 20 #

Note
slept:8.25

12 PM

Orienteering 59:18 [3] 7.84 km (7:34 / km)
shoes: Inov8 X-Talon 212

What are these orange and white things in the woods, and why do they start beeping when I get close to them??

Course review in leg comments.

RouteGadget

Running 10:00 [2] 1.69 km (5:55 / km)
shoes: Inov8 X-Talon 212

Getting my total time to 70 (or close enough)
10 PM

Strength 10:00 [3]

Saturday Sep 19 #

Note
slept:7.75 (rest day)

Finally a rest day. Very much needed.
5 PM

Walking 40:00 [1]
shoes: Zante Pursuit

A failed attempt to clear my head
9 PM

Strength 10:00 [1]

Friday Sep 18 #

Note
slept:8.5

11 AM

Running warm up/down 15:00 [2] 2.54 km (5:54 / km) +22m 5:40 / km
shoes: Nike Air Zoom Pegusus 36

Running race 11:56 [5] 3.0 km (3:59 / km) +29m 3:48 / km
shoes: Nike Air Zoom Pegusus 36

3k time trial around a loop of roads near the house. First lap felt good, second lap was absolutely awful. My back seized up and my arms lost circulation: I was having a great time.

Running warm up/down 15:00 [2] 2.16 km (6:57 / km)
shoes: Nike Air Zoom Pegusus 36

Slooooow cool down cause I did not feel good.
4 PM

Hiking 24:25 [2] 1.88 km (12:59 / km) +212m 8:18 / km
shoes: Inov8 X-Talon 212

Hike up to the start with Diana

Orienteering 1:20:35 [3] 5.82 km (13:51 / km) +146m 12:18 / km
shoes: Inov8 X-Talon 212

Sloooooow orienteering at Mocanaqua

Finish was at a really awesome hilltop and I got to sit and watch the sun start to set and the vultures that were all around. Just wish I had my phone to take photos...some other time.

Map

Running 6:35 [3] 1.03 km (6:23 / km) +20m 5:50 / km
shoes: Inov8 X-Talon 212

Back to the parking
11 PM

Strength 5:00 [1]

While watching A Quiet Place. I can't do scary movies.

Thursday Sep 17 #

Note
slept:8.0

Update, back does not feel great, but I can move so that's something
4 PM

Running 25:00 [2] 3.74 km (6:41 / km) +87m 5:59 / km
shoes: Nike Air Zoom Pegusus 36

Shakeout run with 3x 40m pick ups

Did some terrain running to explore other ways of getting to the trail system - the woods are pretty nice once you get through the rocky section.

Feeling kinda shaky which isn't great. Going to drink a bunch more tonight and eat well, and hopefully I'll feel better before my virtual 3k race tomorrow.
9 PM

Strength 5:00 [1]

Pre-race core

Wednesday Sep 16 #

Note
slept:7.75

4 PM

Running 53:55 [2] 8.82 km (6:07 / km) +101m 5:47 / km
shoes: Nike Air Zoom Pegusus 36

Really chill run with Diana (and AJ and Peter for a lot of it) exploring the trails by our house. There are a bunch of good ones out there!!

Running 3:25 [2] 0.63 km (5:25 / km)
shoes: Nike Air Zoom Pegusus 36

Strides
9 PM

Strength 35:00 [1]

15 minutes of abs with Keegan, 10 minutes of legs by myself, 10 minutes of glutes with AJ
10 PM

Note

If I don't log tomorrow it's because AJ and Peter (mainly Peter) killed my back

Tuesday Sep 15 #

Note
slept:7.25

12 PM

Running warm up/down 15:00 [3] 2.7 km (5:33 / km) +25m 5:19 / km
shoes: Nike Air Zoom Pegusus 36

A little fast cause I was with AJ

Running 42:30 [4] 8.61 km (4:56 / km) +148m 4:33 / km
shoes: Nike Air Zoom Pegusus 36

3x mile @ 5k pace (or not) w/half time recovery, 5x 100m w/ jog back recovery

All on a trail in(?) Valley Forge

Running warm up/down 15:00 [3] 2.44 km (6:09 / km) +25m 5:51 / km
shoes: Nike Air Zoom Pegusus 36

Back to the house with AJ and then 10 minutes wandering around the neighborhood to get the 15 minutes total

(note: climb for the whole run was 198, not really sure how much was in each section so I did some guessing)
3 PM

Stretching 25:00 [0]

While listening to a lecture...
9 PM

Strength 10:00 [1]

In the new house!!!

Monday Sep 14 #

Note
slept:7.0

4 PM

Running 53:55 [3] 10.11 km (5:20 / km) +152m 4:58 / km
shoes: Nike Air Zoom Pegusus 36

Run around Valley Forge

Explored, got lost, found some stinging nettle, went too long, had a great time
10 PM

Strength 5:00 [1]

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