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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcampbell

In the 7 days ending Sep 21:

activity # timemileskm+m
  Orienteering1 1:43:29 4.38(23:39) 7.04(14:42) 14819 /19c100%
  running1 1:01:31 6.21(9:54) 9.99(6:09) 76
  walking1 46:52 3.48(13:28) 5.6(8:22) 1
  Cycling1 46:43 12.76(3:40) 20.53(2:16) 12
  Erg1 10:06 2.2(4:36) 3.54(2:51)
  Stretching1 10:00
  Total5 4:38:41 29.02 46.71 23719 /19c100%
  [1-5]4 4:28:41
averages - sleep:8.1 rhr:63

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Saturday Sep 21 #

Stretching 10:00 [0]

Stretching after run
9 AM

running 1:01:31 [2] 6.21 mi (9:54 / mi) +76m 9:33 / mi
ahr:152 max:167 rhr:58 slept:8.0 shoes: Altra Timp 1.5

9.15am: Started at top of parking lot east of Valley Green in the Wissahicken. A beautiful day, sunny, 72degF. The intent was to see how far I could run, then walk the rest of the way home. Ran down to Valley Green, the along yForbidden Drive. Slow but steady. Walked up the hill near Falls Bridge where saw Carol and gave her the keys to drove the car back. Managed to run to Strawberry Mansion Bridge, which I felt very happy about.

walking 14:35 [2] 0.98 mi (14:53 / mi)
ahr:135 max:145

Walked from Srawberry Mansion Bridge to Columbia Bridge.

walking (Walk/run) 32:17 [2] 2.5 mi (12:55 / mi) +1m 12:54 / mi
ahr:140 max:167 shoes: Altra Timp 1.5

from Columbia Bridge, ran first 1/4 mile, walked next 1/4 mile then ran next 1/2 mile to end of boathouse row and walked home via the Parkway.
Really happy I managed to run so far, as it has been a long time.

Wednesday Sep 18 #

6 AM

Erg 10:06 [3] 3.54 km (2:51 / km)
ahr:114 max:128 rhr:66 slept:7.9

6.25am: Decided an erg session was a good plan. Felt good at a decent cadence, then just at 10 min mark my lower back started a pain which wasn’t going away so stopped.

Tuesday Sep 17 #

5 AM

Cycling 46:43 [3] 12.76 mi (3:40 / mi) +12m 3:39 / mi
ahr:128 max:160 rhr:63 slept:7.0 shoes: Trek Domane SL6 Bike

5.45am: Cycled the loop and to trail end below South St bridge and back home via skateboard park. Felt pretty good.

Sunday Sep 15 #

12 PM

Orienteering 41:38 [2] 2.76 mi (15:05 / mi) +98m 13:35 / mi
ahr:150 max:173 spiked:11/11c rhr:65 slept:9.5

12.20pm: DVOA Fort Washington Park Event - Brown course
Sunny, 79 degF. Brown distance was all I felt I was capable of. Wasted time going to control 1 as cut in too early and the area is much more overgrown since map was made. Other than I was slow enough moving that my navigation was relatively ok. It was nice to be out in the woods orienteering. Lower legs quite swollen by the end.

Orienteering 1:01:51 [1] 2.6 km (23:47 / km) +50m 21:42 / km
spiked:8/8c

10.40am: DVOA Fort Washington Park Event - White Course.
Had fun doing the course with Nick and his 5 year old son Corey. A nice day. We stopped at one point at the bird platform as there were a lot of people looking at different rafter bird types around.

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