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Training Log Archive: maprunner

In the 7 days ending Nov 21:

activity # timemileskm+mload
  hike2 2:00:00 4.81 7.73 113273.1
  orienteer1 1:11:20 2.67(26:42) 4.3(16:35) 188214.9
  run/walk1 1:00:00 4.16(14:26) 6.69(8:58) 100184.4
  cycle1 40:0090.0
  weights1 30:0090.0
  Total6 5:21:20 11.63 18.72 401852.5

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Saturday Nov 21 #

3 PM

orienteer 1:11:20 intensity: (4:37 @2) + (1:01:10 @3) + (5:33 @4) 4.3 km (16:35 / km) +188m 13:37 / km
ahr:137 max:156

Re- run of a course set by Ulrich's friend in 2013. I took 1:03 then. A few minutes longer this time (including a 4-minute mistake on 10).

Very hilly course. I had to wait often for cars as I was crossing the roads near the 20's controls.

This was tough in the cold rainy conditions.

2020-11-21_KU stairs_route

Thursday Nov 19 #

11 AM

run/walk 1:00:00 intensity: (5:38 @1) + (1:25 @2) + (35:50 @3) + (17:07 @4) 6.69 km (8:58 / km) +100m 8:21 / km
ahr:137 max:157

Wednesday Nov 18 #

1 PM

cycle 40:00 intensity: (30:00 @2) + (10:00 @3)

Usual bike loop. The wind was fierce out of the south! I had to pedal down Kasold, but the tailwind helped me fly back up.

Monday Nov 16 #

12 PM

hike 30:00 [2]

Around the dog park with Sandy and Kiri.
5 PM

weights 30:00 [3]

Workout 5: 3 rounds each
1A: Bulgarian Split Squat x 10, 8, 6@ leg(bodyweight, 10s, 15s)
1B: Weighted Glute bridge x 15 (20lbs)
1C: Goblet hold DB Lateral Lunge x 8 each (15)
2A: Slider Hamstring Curl x 20
2B: Split Jumps x 20

Sunday Nov 15 #

11 AM

hike 1:30:00 intensity: (10:42 @1) + (35:43 @2) + (43:22 @3) + (13 @4) 7.73 km (11:38 / km) +113m 10:51 / km
ahr:122 max:154

Long hike at Clinton. Beautiful day. Still don't feel like running two days in a row.

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