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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Aug 3:

activity # timemileskm+m
  Biking1 1:27:29 15.73(5:34) 25.32(3:27) 116
  Orienteering1 1:00:53 2.49(24:30) 4.0(15:13) 1319c
  Strength (machines)1 1:00:00
  Trail running1 59:55 3.76(15:56) 6.05(9:54) 123
  Walking1 46:05 1.94(23:44) 3.12(14:45) 298
  Elliptical1 20:00
  Balance1 10:00
  Total5 5:44:22 23.92 38.5 6679c
  [1-5]5 5:43:30

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SuMoTuWeThFrSa

Thursday Aug 1 #

8 AM

Walking 46:05 intensity: (6:58 @1) + (26:20 @2) + (7:15 @3) + (5:32 @4) 3.12 km (14:45 / km) +298m 10:00 / km
ahr:117 max:158

Mount Beacon trail
Sunny, humid, low 70s.

Up: 26:09
Down: 19:57
10 AM

Note

Work day with Scenic Hudson at their West Point Foundry Preserve. Spreading mulch on one of the trails. In order to do the spreading, the mulch had to be moved from a pile to the trail, some 200M away. Much time spent walking back and forth with a wheelbarrow. With a closer site for the mulch (which was possible) much more could have been done.

Wednesday Jul 31 #

10 AM

Trail running 59:55 intensity: (11 @0) + (28 @1) + (15:25 @2) + (39:33 @3) + (4:18 @4) 6.05 km (9:54 / km) +123m 8:59 / km
ahr:131 max:154

Baird Park
Sunny, warm and humid.

Tuesday Jul 30 #

10 AM

Biking 1:27:29 intensity: (41 @0) + (43:28 @1) + (40:01 @2) + (3:17 @3) + (2 @4) 25.32 km (3:27 / km) +116m 3:23 / km
ahr:100 max:145

DRT
Sunny and humid.

Monday Jul 29 #

8 AM

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1320 strides.

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

Usual set of machines. -2 (9 XF)

Balance (Strong Board) 10:00 [1]

0 + 5 + 5

Sunday Jul 28 #

11 AM

Orienteering race 1:00:53 intensity: (7:13 @2) + (43:05 @3) + (10:35 @4) *** 4.0 km (15:13 / km) +131m 13:05 / km
ahr:136 max:156 9c

2019 Canadian Orienteering Championships
Kinadapt Outdoor Training and Education Center, Rawdon, Qu├ębec
Long distance. Course 5. 3.2km.

The first part of the course was in the same area as the Middle. Then the long fifth leg took us NE into new territory. Not much route choice other #5. It looks like the shortest way is to come in from the south, but I felt that coming in along the pond/stream would be safer. Worked out OK. After #7 it was all trail.

Route

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