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Training Log Archive: maprunner

In the 7 days ending Nov 14:

activity # timemileskm+mload
  orienteer2 2:13:12 5.46(24:22) 8.8(15:09) 281364.2
  run/walk1 1:00:00 4.17(14:24) 6.71(8:57) 94177.2
  weights2 1:00:00180.0
  Total5 4:13:12 9.63 15.5 375721.4

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Saturday Nov 14 #

1 PM

orienteer 1:13:12 intensity: (41 @1) + (1:41 @2) + (46:50 @3) + (24:00 @4) 5.2 km (14:05 / km) +158m 12:13 / km
ahr:143 max:157

Mike and I went to Slough Creek. I designed a quick course for myself, which turned out not to be so fun, especially the first two controls. I wasn't sure how passable the woods would be, so I ran on the road tot he first control. Then I saw I could cut through to the trail towards 2. I intended to take the power line to 2 but it was overgrown, so I went back out to the road.

I saw I had plenty of time to finish, so I threw in an extra control between 6 and 7. Going to 8 was very steep and slippery on the loose dry leaves; I should have run around.

2020-11-14_Slough Practice route

Thursday Nov 12 #

4 PM

run/walk 1:00:00 intensity: (2:04 @1) + (5:40 @2) + (45:18 @3) + (6:58 @4) 6.71 km (8:57 / km) +94m 8:22 / km
ahr:135 max:157

Moving around on my Hot n' Hilly loop. I might have to rename it the Hilly loop if I continue to run it in cooler temperatures.
I caught up with Mike at the very end.

Wednesday Nov 11 #

weights 30:00 [3]

Workout 4: 3 rounds each
1A: 1 arm DB row x 12 each (15s)
1B: Neutral Grip DB overhead Press x 10 (10s)
1C: Band Row neutral grip x 25
2A: DB curl x 15 (10s)
2B: DB front Raise x 15 (5s)

Tuesday Nov 10 #

weights 30:00 [3]

Workout 3: 3 rounds each
1A: DB RDL x 10 (20s)
1B: Body weight Squat x 25
1C: Stability Ball Hamstring Curl x15
2A: Body Weight Walking lunge x 15 each
2B: Single Leg Glute bridge x 12 each leg

Sunday Nov 8 #

2 PM

orienteer (mapping) 1:00:00 intensity: (16:20 @1) + (23:40 @2) + (20:00 @3) 3.6 km (16:41 / km) +123m 14:15 / km
ahr:117 max:140

Looking over the trails at Rockcrusher and updating the map for our Jan 1 event. Very slow, still feeling sluggish. Beautiful day, unseasonably warm.

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