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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Jan 27:

activity # timemileskm+m
  Strength (machines)2 2:00:00
  Orienteering1 1:28:44 3.65(24:19) 5.87(15:06)8c
  XC Skiing1 1:21:42 3.74(21:52) 6.01(13:35)
  Trail running1 56:41 3.96(14:20) 6.37(8:54)
  Elliptical2 40:00
  Balance2 21:00
  Total5 6:48:07 11.34 18.258c

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Friday Jan 26 #

10 AM

Trail running 56:41 intensity: (6 @1) + (38 @2) + (12:42 @3) + (23:49 @4) + (19:26 @5) 6.37 km (8:54 / km)
ahr:153 max:176

Baird Park
Upper 20s, all sun, no wind.
Felt slow, but the time was OK.
2018 fall #1. No damage done, except maybe to the ego.

Thursday Jan 25 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1390 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 11:00 [1]

3 + 4 + 4

Wednesday Jan 24 #

10 AM

Orienteering 1:28:44 intensity: (6:46 @1) + (38:17 @2) + (37:20 @3) + (6:21 @4) *** 3.65 mi (24:19 / mi)
ahr:123 max:154 8c

HVO/WCOC Winter series #2
Huntington S.P. - Green (4.8km)

Mostly cloudy, windy and mid 30s. No snow, but a lot of wet ground. Pretty good conditions, considering.

#1. Took a wide route to avoid some climb. Probably a waste of time, but I got there OK. Saw Eric S. on the way. He was headed to #8.
#2. No problems.
#3. I should have seen the control, but I think I was focused on a large root-stock a little beyond it. Continued to the next root-stock and then back.
#4. Stopped short and looked around a while. OK when I continued on.
#5. My intended route was along the cliffs north of the big marsh, but I got pulled right. Too much climb? Saved by the trail. The control was in a pit that was filled with water. A little pond with the flag in the middle. I had no desire to wade in to it, so I stopped and waved to it.
#6 No problems.
#7. I was confused by a very distinct stone wall just past the little pond, approaching the control. I didn't see a stone wall on the map. It's there, but I read it as a cliff. (Need more magnification with 1:10000 maps?) Otherwise not problems.
#8. No problems.

Nice course. Worth the drive.

Splits
Route

Monday Jan 22 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1420 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

4 + 3 + 3

Sunday Jan 21 #

10 AM

XC Skiing 1:21:42 intensity: (20:24 @1) + (1:00:47 @2) + (31 @3) 6.01 km (13:35 / km)
ahr:106 max:127

Baird Park
Sunny and even though it was cooler, the sun made it feel warmer. The snow is now down to about 2 inches. It had frozen over during the night and was quits slick when I started. It gradually softened in the sun and was very enjoyable.

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