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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: fluffy pants

In the 7 days ending Sep 16:

activity # timemileskm+m
  running6 7:03:25 41.1(10:18) 66.14(6:24) 1502
  spin1 58:00
  TM1 30:00 1.75(17:09) 2.82(10:39)
  Total8 8:31:25 42.85 68.96 1502
  [1-5]7 7:31:19

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Saturday Sep 16 #

6 AM

running long (woods) 2:30:02 [3] *** 14.1 mi (10:38 / mi) +692m 9:14 / mi
ahr:134 max:160 shoes: brooks caldera

very technical at beginning...rolling hills...very humid.....felt good
tailwind, 3 salt tablets
slow first two miles

12:42, 11:47, 11:03, 10:41, 28, 18, 30, 30, 53, 07, 9:49, 54, 10:21, 10:40

cadence 174
10 AM

running warm up/down (recovery with team) 30:00 [1] 3.0 mi (10:00 / mi)
shoes: brooks caldera

did recovery jogs with team as they did 3x1

Friday Sep 15 #

6 AM

TM (tm and weights) 30:00 [2] 1.75 mi (17:09 / mi)
shoes: hoka clifton 4 2E



30 minutes on treadmill.

6% grade at 4mph pace for 20 minutes ....felt fine
5 minute wu and wd

weights

Thursday Sep 14 #

5 AM

running hills (on road) 1:10:15 [3] 7.4 mi (9:30 / mi) +390m 8:09 / mi
ahr:130 max:157 shoes: hoka clifton 4 2E

felt good.

went to Roxbury Latin.
20 minute warm-up
30 minutes of up and down hill. .5 miles up, .5 miles down - average grade 5%. did three circuits
20 minute warm-down

cadence - 181

Wednesday Sep 13 #

5 AM

running (slow pace) 1:00:06 [0] 4.8 mi (12:31 / mi) +213m 11:00 / mi
ahr:112 max:130

slower than slow....just getting accustomed to moving slowly in the woods. it also was dark so used headlamp

cadence - 170

Tuesday Sep 12 #

5 PM

spin 58:00 [3]

spin class with team...felt good.

Monday Sep 11 #

10 AM

running tempo (cutler park) 53:00 [3] 5.9 mi (8:59 / mi)
ahr:142 max:148 shoes: brooks caldera

tempo run -

1.7 mile warm-up in 15:13 - 8:57 pace

2.4 mile tempo in 20:02 - 8:23 pace

1.8 mile warm-down in 17:43 - 9:48 pace

HR is based on up tempo section

cadence: 185

Sunday Sep 10 #

9 AM

running (relaxed woods) 1:00:02 [2] 5.9 mi (10:11 / mi) +207m 9:11 / mi
ahr:131 max:161 shoes: brooks caldera

relaxed run in woods.....rolling terrain...beautiful day

cadence 175

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