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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Aug 17:

activity # timemileskm+m
  cycle2 1:20:24 13.06(6:09) 21.02(3:49) 97
  run/walk1 52:07 3.4(15:20) 5.47(9:32) 82
  weights2 30:00
  orienteer1 27:29 1.79(15:21) 2.88(9:33) 6
  sprint drills1 20:00
  aerobics1 20:00
  Nordic track1 10:00
  Total5 4:00:00 18.25 29.37 186

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Saturday Aug 17 #

9 AM

cycle 40:24 intensity: (6:20 @1) + (28:03 @2) + (6:01 @3) 10.52 km (3:51 / km) +48m 3:45 / km
ahr:111 max:134

A quick ride on the bike path on the usual route to finish out my short training week. I stopped several times to look at the high water (after last night's heavy rains). The stretch between Kasold and Iowa had lots of water and branches on the trail.

Then back to KC for lunch with the girls.

Friday Aug 16 #

Nordic track 10:00 [2]

weights 10:00 [2]

Back home in our basement

Thursday Aug 15 #

aerobics 20:00 [1]

weights 20:00 [2]

sprint drills 20:00 [1]

In the hotel gym and my room

Tuesday Aug 13 #

4 PM

run/walk 52:07 intensity: (12 @1) + (3:36 @2) + (31:56 @3) + (16:23 @4) 5.47 km (9:32 / km) +82m 8:52 / km
ahr:135 max:151

I'm back in Madison this week. So I can't do my usual Hot n' HIlly loop. I was visiting our facility in Verona and decided to do a warm and rolling loop on the Ice Age Trail nearby. This was a nice mix of mowed paths and single track. The best thing was that the trail map (available online) was very accurate. They must have used GPS tracks. At one point, the tall grass on the sides of the trail had grown so much that they fell over the trail, which was not fun to push through. And then I got to a section that ran along the highway. I decided that was a good time to turn around.

Sunday Aug 11 #

10 AM

orienteer 27:29 intensity: (47 @1) + (2:14 @2) + (15:05 @3) + (9:23 @4) 2.88 km (9:33 / km) +6m 9:26 / km
ahr:134 max:149

It's hard to get technical orienteering training in KS in the summer (or any time of year, actually) so I have to get creative. Mike suggested a mega-control picking course at the Arboretum. So I drew a course with 52 controls and headed out after the thunderstorms had passed. It was fun, even though numbers 21, 32, 40, 51 no longer exist. I had to pay attention the whole time. I made one mistake 18, going to the light pole instead of the scoreboard, at first.

I think my Domo archive has given up the ghost (won't accept anything now) so I had to resort to Flickr.

2019-08-11_Arbo control picking route

cycle 40:00 intensity: (2:04 @1) + (15:55 @2) + (21:41 @3) + (20 @4) 10.51 km (3:48 / km) +49m 3:43 / km
ahr:121 max:142

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