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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Nov 23, 2019:

activity # timemileskm+mload
  orienteer1 1:30:00180.0
  Nordic track2 1:00:0090.0
  elliptical1 30:0060.0
  weights1 30:0090.0
  Total5 3:30:00420.0

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Saturday Nov 23, 2019 #

orienteer 1:30:00 [2]

Checking control locations for my Thanksgiving courses at Clinton. I went to the boat ramp and checked out the blue trail. Everything is dry but you can see the damage in the inlets (a replaced bridge, for instance).
At one point I was stopped on the trail marking my map and a woman and her dog came by. She shocked me by asking if I was orienteering. No one ever asks that. Turns out her name is Summer and she is a friend of Will Whitaker (formally West Point, now Colorado). I gave her the low down on the Thanksgiving event and our Women in O training.

It was a beautiful day and I felt good running (helps when one basically takes the week off).

Then in the afternoon I volunteered at the library for a clothing repair workshop. Patrons brought in clothes and we sewed/fixed/patched them. I wish we had more people come, but it was gratifying to help those that did show up.

Friday Nov 22, 2019 #

2 PM

weights 30:00 [3]

Today's set:
15X goblet squat, 220 lbs. Down slowly, up quickly
20X alternating reverse lungs, fairly quickly
12X leg extensions, plus some unknown weight
Arm pushouts, hold full extension, then 10X one arm, then 10X both arms
8X inclined pushup, slow down, fast up
15X triceps push down, unknown weight

This set wiped me out. The leg extensions and triceps pushdowns were particularly hard.
5 PM

Nordic track 30:00 [1]

Tuesday Nov 19, 2019 #

elliptical 30:00 [2]

in the hotel gym. Not a great gym but at least I could use the elliptical and put the work day behind me.

Monday Nov 18, 2019 #

Nordic track 30:00 [2]

A little exercise at home before traveling to Madison this afternoon

Sunday Nov 17, 2019 #

Note

Possum Trot XX. Always fun to work and watch this race. As always, Mike was the first to move. Simon was faster than we had predicted and Swampfox is still super impressive. Excited to see Cristina have a good solid run despite being sick. And lots of other new folks as well as returning regulars. Weather was decent, didn’t need to stay bundled up all day (although my feet got cold). Had problems exporting the splits until the amazing Valerie helped me out. I took notes so I know what to do next year. If there is a PTXXI: we need to find a course setter. Fritz might be interested if he wasn’t one of the last two who have run them all.

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