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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Jun 5:

activity # timemileskm+mload
  hike1 1:45:00 4.93(21:19) 7.93(13:15) 127201.5
  cycle1 40:00 6.29(6:22) 10.12(3:57) 4164.8
  orienteer1 32:51 2.3(14:17) 3.7(8:53) 12104.4
  PT4 30:0330.0
  weights1 30:0090.0
  run/walk1 25:00 1.76(14:12) 2.83(8:49) 1680.9
  Total8 4:22:54 15.27 24.58 195571.7
  [1-5]7 4:22:53

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SuMoTuWeThFrSa

Saturday Jun 5 #

10 AM

run/walk 25:00 intensity: (31 @1) + (2:56 @2) + (11:41 @3) + (9:52 @4) 2.83 km (8:49 / km) +16m 8:35 / km
ahr:141 max:155

7 PM

PT 1 [0]

Thursday Jun 3 #

4 PM

cycle 40:00 intensity: (19:42 @1) + (15:49 @2) + (4:29 @3) 10.12 km (3:57 / km) +41m 3:53 / km
ahr:107 max:127

easy bike ride with Mike. Some topics of conversation: vaccination rates at my work vs general public; crazy people giving public comments at county commission meetings; and courteous drivers.
8 PM

PT 1 [1]

Wednesday Jun 2 #

PT 30:00 [1]

Last office visit

Tuesday Jun 1 #

PT 1 [1]

weights 30:00 [3]

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 (8s)
2B: DB front Raise x 15 (5s)

Monday May 31 #

2 PM

orienteer 32:51 intensity: (29 @1) + (24 @2) + (24:43 @3) + (7:15 @4) 3.7 km (8:53 / km) +12m 8:44 / km
ahr:143 max:154

Rerun of a 2017 Burcham course. I wanted to try a continuous 30 minute run to test the knee. The knee was fine but my body is already out of shape and this was a slog. I had to walk once or twice and my legs felt like lead.

I randomly drew the out-of-bounds for new construction, but the actual area is smaller so I was able to cut one corner form 9-10. I deliberately skipped 7 and 8.

2021-05-31_4 parks route

Sunday May 30 #

9 AM

hike 1:45:00 intensity: (29:26 @1) + (54:37 @2) + (20:57 @3) 7.93 km (13:15 / km) +127m 12:16 / km
ahr:114 max:147

Long hike to get some time on my feet. But I didn't want to run today. Knee got achy near the end. I also went further than I planned, got caught up in my podcast and missed the turn off. Knee felt achy later in the evening.

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