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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Mar 30:

activity # timemileskm+m
  Orienteering2 3:28:31 7.77(26:51) 12.5(16:41) 43731c
  Trail running2 1:57:00 7.97(14:41) 12.83(9:07) 310
  Strength (machines)2 1:45:00
  Elliptical2 40:00
  Balance2 22:00
  Walking2 17:03 1.01(16:56) 1.62(10:31) 24
  Total6 8:29:34 16.74 26.95 77131c
  [1-5]6 8:28:11

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Friday Mar 29 #

10 AM

Walking 7:06 intensity: (57 @0) + (2:27 @1) + (3:39 @2) + (3 @3) 0.75 km (9:32 / km) +9m 9:00 / km
ahr:98 max:126

Walk/jog warmup to the start.

Orienteering 2:09:01 intensity: (1:14 @1) + (49:09 @2) + (1:15:03 @3) + (3:35 @4) *** 7.39 km (17:27 / km) +259m 14:51 / km
ahr:126 max:153 16c

HVO/WCOC Winter Series #5
Huntington S. P. Red, 6.0km, 1:7500 map.

Cloudy and Temp in the 50s. Some light rain for a while, but not a problem. Very slow: Garmin shows me not moving for close to 17 minutes.
#5 was the only control where I had significant problems navigating.

Splits
Route

Thursday Mar 28 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1390 strides.

Strength (machines) 50:00 [1]

Usual set of machines. -8. (0 XF)

Balance (Strong Board) 11:00 [1]

1 + 5 + 5

Wednesday Mar 27 #

10 AM

Trail running 58:52 intensity: (17 @0) + (15 @1) + (4:35 @2) + (10:20 @3) + (28:34 @4) + (14:51 @5) 6.33 km (9:18 / km) +157m 8:16 / km
ahr:150 max:172

Baird Park
Weather-wise, pretty much a repeat of yesterday. A few degrees warmer and less wind.

Tuesday Mar 26 #

10 AM

Trail running 58:08 intensity: (12 @1) + (2:23 @2) + (13:32 @3) + (17:11 @4) + (24:50 @5) 6.49 km (8:57 / km) +153m 8:00 / km
ahr:152 max:177

Baird Park
Clear sky and mid 30s. Windy, not noticeable in the woods but coming into the open at the end it felt like a ten degree drop in temperature.

Monday Mar 25 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1380 strides.

Strength (machines) 55:00 [1]

Usual set of machines. -4 (9 XF)

Balance 11:00 [1]

1 + 5 + 5

Sunday Mar 24 #

10 AM

Walking warm up/down 9:57 intensity: (9 @0) + (4:02 @1) + (4:21 @2) + (1:25 @3) 0.88 km (11:22 / km) +15m 10:27 / km
ahr:105 max:135

Walk/jog warmup to the start.

Orienteering 1:19:30 intensity: (10 @1) + (15:03 @2) + (52:37 @3) + (11:40 @4) *** 5.11 km (15:33 / km) +178m 13:15 / km
ahr:133 max:156 15c

HVO/WCOC Winter Series #6
Ward Pound Reservation. Green, 4.6km, 1:10000 map.

Sunny and a little windy. Mid 40s to start, rising into the 50s.

Route

Splits

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