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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: maprunner

In the 7 days ending Nov 20:

activity # timemileskm+mload
  orienteer1 1:33:30 3.73(25:05) 6.0(15:35) 120188.9
  run/walk1 1:00:00 4.09(14:40) 6.59(9:07) 85174.4
  weights2 1:00:00180.0
  aerobics1 26:30 250.2
  erg1 20:0040.0
  stretch 1 20:0020.0
  Nordic track1 20:0040.0
  Total5 5:00:00 7.82 12.59 206693.5

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Saturday Nov 20 #

1 PM

orienteer 1:33:30 intensity: (22:53 @1) + (45:50 @2) + (24:47 @3) 6.0 km (15:35 / km) +120m 14:10 / km
ahr:115 max:143

I drew an 8K course at Clinton because I wanted to be out for 2 hours on this beautiful day. I took it slow, trying to be careful and accurate. Around 5, I began to suspect that the course was not really 8K. I realized I made the rookie mistake of 1:15 vs 1:10 in Purple Pen, so the course was really 6K. I missed 7 a bit (I had a feeling after I left and was confirmed when I hit the road). I got mentally tired and hungry near the end. I took a few routes that would not be ideal in a race but were more interesting for today.
At one point, I scared up two sleeping deer. They moved less than 20 feet away and then stopped and looked at me. So tame now!

2021-11-20_6K Clinton_route

aerobics 26:30 intensity: (11:21 @1) + (7:14 @2) + (7:19 @3) + (36 @4) +2m
ahr:112 max:153

Dancing to the oldies to get my daily total to 2 hours and my weekly total to 5.

Friday Nov 19 #

Nordic track 20:00 [2]

erg 20:00 [2]

stretch 20:00 [1]

Thursday Nov 18 #

weights 30:00 [3]

Arms only

Tuesday Nov 16 #

10 AM

run/walk 1:00:00 intensity: (5:21 @1) + (3:25 @2) + (42:43 @3) + (8:31 @4) 6.59 km (9:07 / km) +85m 8:34 / km
ahr:134 max:155

Monday Nov 15 #

weights 30:00 [3]

Set 1
16X alternating split reverse squats, 20 lbs
10X back pull down, unknown weight
20X band pull

Set 2
12X leg extension, 25 lbs
10X arm overhead press, 20 lbs
12X incline push up

Sunday Nov 14 #

Note

Long day working at the Rockhaven event. 10 of 16 women came. All did the Explorer course, with various levels of success. All said they would do it again. We'll see!

Great turnout for others, beautiful weather, good company. I had hoped we would finally break 300 starts in 2021 (we've been so close for a few years) but they just postponed the Possum Trot weekend, so we'll end the year with 257 starts. 53% of those starts included a woman (individual or in a group). We're on our way to 60% :)

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