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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Aug 3:

activity # timemileskm+m
  Kayak: Lake3 6:14:59 29.57(12:41) 47.59(7:53) 56
  Hiking7 5:50:47 16.23(21:37) 26.12(13:26) 54
  Biking Commuting6 2:58:04 50.34(3:32) 81.01(2:12) 239
  Sailing1 2:36:30 13.94(11:14) 22.43(6:59)
  Roller Skiing Classic1 1:27:59 10.97(8:01) 17.65(4:59) 190
  Total15 19:08:19 121.04(9:29) 194.79(5:54) 539
  [1-5]15 15:11:59

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Saturday Aug 3 #

6 AM

Hiking 35:42 intensity: (27:57 @0) + (7:45 @1) 2.58 km (13:51 / km) +23m 13:16 / km
ahr:90 max:118

Kayak: Lake 56:02 intensity: (42:23 @1) + (13:39 @2) 8.03 km (6:59 / km) +1m 6:58 / km
ahr:116 max:130 shoes: Necky Arluk II

Onion River to La Pointe
6:19 AM; Washburn, WI

19.9 °C; Clear
The annual trek to La Pointe to greet friends at the Point to La Pointe swim finish. Ann got third place in the women, Mary reached her goal to finish in under an hour. Saw Ian, who was happy with his result and Mike, who was still waiting for Julia.

Hiking 28:43 intensity: (19:22 @0) + (9:21 @1) 1.65 km (17:27 / km)
ahr:97 max:113

Kayak: Lake 1:23:29 intensity: (17:55 @1) + (48:15 @2) + (17:19 @3) 11.67 km (7:09 / km) +32m 7:03 / km
ahr:127 max:142 shoes: Necky Arluk II

La Pointe-Bayfield-Onion River
9:15 AM; Washburn, WI

21.1 °C; Clear
Meant to reach Basswood Island before heading back, but a decent NE wind was whipping up some serious chop. I relented and turned towards Bayfield and then SW. Now, I had following waves and took advantage wherever I could, surfing. Opportunity to practice my stern brace. Made good time during that SE leg, almost disappointing to get into the lee of Mt. Ashwabay.
3 PM

Hiking 31:15 intensity: (30:12 @0) + (1:03 @1) 3.81 km (8:12 / km)
ahr:83 max:114

Friday Aug 2 #

6 AM

Hiking 1:16:58 intensity: (52:16 @0) + (24:42 @1) 5.38 km (14:18 / km) +4m 14:15 / km
ahr:94 max:118

10 AM

Hiking 26:46 intensity: (19:58 @0) + (6:45 @1) + (3 @3) 0.97 km (27:36 / km) +12m 26:03 / km
ahr:85 max:130

Thursday Aug 1 #

6 AM

Biking Commuting 30:01 intensity: (31 @0) + (10:38 @1) + (18:52 @2) 13.53 km (2:13 / km) +25m 2:12 / km
ahr:134 max:150

3 PM

Biking Commuting 30:02 intensity: (2 @0) + (10:24 @1) + (16:07 @2) + (3:29 @3) 13.35 km (2:15 / km) +56m 2:12 / km
ahr:140 max:157

Wednesday Jul 31 #

6 AM

Biking Commuting (Home to TPC) 27:43 intensity: (50 @0) + (9:00 @1) + (14:30 @2) + (2:18 @3) + (1:05 @4) 13.49 km (2:03 / km) +24m 2:02 / km
ahr:137 max:161 shoes: All-City Space Horse

Had planned to make this an easy ride but my legs didn't agree with that idea. Had a pretty fast ride, all in all, helped a little by an almost perfect lights in the downtown area. Pretty soon, I'll need to start turning on the lights again.
3 PM

Biking Commuting 31:22 intensity: (6 @0) + (16:37 @1) + (14:39 @2) 13.57 km (2:19 / km) +54m 2:16 / km
ahr:133 max:151

Hiking 39:35 intensity: (3:28 @0) + (32:17 @1) + (2:53 @2) + (39 @3) + (18 @4) 3.77 km (10:29 / km) +8m 10:22 / km
ahr:113 max:162

Tuesday Jul 30 #

6 AM

Biking Commuting (Home to TPC) 28:43 intensity: (41 @0) + (10:01 @1) + (18:01 @2) 13.51 km (2:08 / km) +26m 2:06 / km
ahr:135 max:151 shoes: All-City Space Horse

Don't get my HR up and not riding slower than usual. Must be doing something right.
3 PM

Biking Commuting (TPC to Home) 30:13 intensity: (38 @0) + (5:52 @1) + (20:22 @2) + (3:21 @3) 13.57 km (2:14 / km) +55m 2:11 / km
ahr:141 max:157 shoes: All-City Space Horse

Dry and cool, even in the afternoon. Low volume of traffic, even in the busier areas. But more scooters than usual.

Hiking (Hamline Campus) 31:41 intensity: (4:54 @0) + (26:47 @1) 2.52 km (12:34 / km) +1m 12:32 / km
ahr:107 max:120 shoes: Teva Terra Fi

Just a short one today, xc ski training later in evening. Chatted with Lynn or Lisa (identical twins, con't keep them apart), she is hosting a dog of a sick neighbor.
6 PM

Roller Skiing Classic 1:27:59 intensity: (8:22 @1) + (12:33 @2) + (31:13 @3) + (8:51 @4) + (27:00 @5) 17.65 km (4:59 / km) +190m 4:44 / km
ahr:146 max:177 shoes: One Way Classic 5

EU MYR: Classic Roller Ski Double Pole Time Trial and 3 x 8:00 L3
6:34 PM; Battle Creek West

22.4 °C; Clear
Decided to make up my double pole time trial tonight, from our usual departure point near McKnight to Century: 6:34. Was a little disappointed but when I checked, it wasn't too far off previous results. I sucked at the intervals, having expended all my piss and vinegar during the time trial. What can I say? Awesome workout!

Monday Jul 29 #

6 AM

Hiking (Onion to Sioux River) 1:20:07 intensity: (1:14:18 @0) + (5:49 @1) 5.43 km (14:44 / km) +6m 14:40 / km
ahr:87 max:110 shoes: Barefoot

When I woke up at 4:50, the power was out. I called the co op number and let them know, half an hour later it was on again.
9 AM

Sailing 2:36:30 intensity: (57 @0) + (2:35:33 @1) 22.43 km (6:59 / km)
ahr:75 max:104 shoes: Hobie Island Adventure Tandem

Onion River to Houghton Falls
9:38 AM; Washburn, WI

21.9 °C; Partly cloudy
Wanted to do a quick sail before heading home. Conditions were almost ideal departing, WNW at about 15 kmh with very little chop. We made it to Houghton Falls in little time. The way back was a little harder, needed to tack a good number of times and waves sporting whitecaps were building. I think this was our longest outing with the Hobie, and sported also some of the fastest speed we have reached with the old tub. One wave took our backup paddle, luckily we were able to retrieve it. One thing is sure: I was really glad I was wearing the dry suit!

Sunday Jul 28 #

6 AM

Kayak: Lake 1:14:05 intensity: (54:12 @1) + (19:53 @2) 10.5 km (7:03 / km) +4m 7:03 / km
ahr:113 max:126 shoes: Necky Arluk II

Onion River to Memorial Park
6:12 AM; Washburn, WI

18.5 °C; Clear
Meeting Craig in Washburn. First thought was to drive there, switch kayak to his car and then head to Red Cliff. Decided to paddle to Memorial Park. Much better than driving!
8 AM

Kayak: Lake 2:41:23 intensity: (10 @0) + (2:37:46 @1) + (3:14 @2) + (13 @3) 17.39 km (9:17 / km) +19m 9:14 / km
ahr:91 max:137 shoes: Necky Arluk II

Around Basswood Island
8:36 AM; Basswood Island

22.1 °C; Clear
From Red Cliff Legendary Waters Marina to the S tip of Basswood, then along the E shore. Craig got out of his kayak to stretch close to where we turned NW. Saw a family that had come in motorboat hang out and play at the rock near the N most point of the island. Never having come this far, I was amazed how many islands wer visible from this vantage point.

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