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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Mar 14:

activity # timemileskm+m
  Trail running2 2:06:30 8.6(14:43) 13.84(9:08) 350
  Orienteering1 2:00:14 4.49(26:46) 7.23(16:38) 28521c
  Strength (machines)2 2:00:00
  Elliptical2 40:00
  Balance2 22:00
  Total5 7:08:44 13.09 21.07 63521c

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SuMoTuWeThFrSa

Friday Mar 13 #

8 AM

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1360 strides.

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

Group A machines.

Balance (StrongBoard) 11:00 [1]

1 + 5 + 5

Thursday Mar 12 #

11 AM

Orienteering 2:00:14 intensity: (9:26 @1) + (1:17:43 @2) + (31:59 @3) + (1:06 @4) *** 7.23 km (16:38 / km) +285m 13:53 / km
ahr:117 max:153 21c

WCOC/HVO Winter Series 6
Ansonia Nature Center, Red, 6.5km
(Naugatuck State Forest)

Much of the Northwest part of the map has been logged. Going through the remaining slash was not fun. The rest of the woods was nice. I never felt confident about what I was doing. I avoided a couple of potential problems because the control was visible from a long way away.

Splits
Route

Wednesday Mar 11 #

10 AM

Trail running 56:59 intensity: (7 @1) + (11:03 @2) + (17:31 @3) + (17:07 @4) + (11:11 @5) 6.36 km (8:57 / km) +158m 7:58 / km
ahr:144 max:186

Baird Park
Some filtered sun and mid 40s. Felt sluggish until the very end.

Tuesday Mar 10 #

8 AM

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1420 strides.

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

Group B machines.

Balance (StrongBoard) 11:00 [1]

1+ 5 + 5

Sunday Mar 8 #

9 AM

Trail running 1:09:31 intensity: (13 @1) + (52 @2) + (12:47 @3) + (30:37 @4) + (25:02 @5) 7.48 km (9:18 / km) +191m 8:15 / km
ahr:154 max:176

Baird Park
Sunny, low 40s.
Could have gone longer; maybe next time.

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