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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jan 30:

activity # timemileskm+mload
  orienteer2 1:48:06 6.03(17:56) 9.7(11:09) 82284.1
  run/walk2 1:15:00 3.49 5.62197.6
  aerobics2 1:00:00120.0
  weights2 1:00:00180.0
  Total5 5:03:06 9.52 15.32 82781.8

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Saturday Jan 30 #

11 AM

orienteer 1:02:52 intensity: (10:14 @1) + (22:33 @2) + (30:05 @3) 4.56 km (13:48 / km) +1m 13:46 / km
ahr:120 max:143

Friday Jan 29 #

4 PM

orienteer 45:14 intensity: (10 @2) + (42:02 @3) + (3:02 @4) 5.14 km (8:48 / km) +80m 8:09 / km
ahr:139 max:155

I drew a course that goes around my Hot N Hilly loop. It felt different to concentrate on finding the trees and other locations, and made the time pass quickly. Saw Mike and stopped to chat after 18.

run/walk 15:00 [2]

Thursday Jan 28 #

aerobics 30:00 [2]

weights 30:00 [3]

Workout 5: 3 rounds each
1A: DB Goblet Squat w/3 count hold x 10 (15)
1B: Incline Push-up w/3 count hold at bottom x 10
1C: Band Paloff Hold x 20 secs@side
2A: DB Hip Thrust x 15 (20)
2B: TRX Row 1/2 full reps x 10
2C: Alt Plank Shoulder touch w/slight hold x 20

Tuesday Jan 26 #

aerobics 30:00 [2]

weights 30:00 [3]

Workout 4: 3 rounds each
1A: Bulgarian Split Squat x 8@ (10s)
1B: Band Neutral Grip Facepull x15
1C: DB Hammer Curl x 15 (10s)
2A: DB RDL x 10 (20s)
2B: 1 Arm DB Bench Press x 10@ (15s)
2C: Lying DB triceps Extension x12 (8s)

Sunday Jan 24 #

11 AM

run/walk 1:00:00 intensity: (4:44 @1) + (7:00 @2) + (44:10 @3) + (4:06 @4) 5.62 km (10:40 / km)
ahr:133 max:155

Back to Riverfront Park to literally run in the woods. This is the only place I can do this right now because the woods are so open (in sections) and it is completely flat (so my legs can handle it). Did a mix of woods and trails, running and walking. I had fun in the open areas, just going around and around and back and forth. Legs were tired by the end.

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