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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cfosp1

In the 7 days ending Oct 31:

activity # timemileskm+m
  Hiking8 6:12:04 17.64(21:05) 28.4(13:06) 190
  Roller Skiing Classic1 1:50:26 14.33(7:42) 23.07(4:47) 315
  Running1 1:28:01 6.76(13:01) 10.88(8:05) 355
  Biking Commuting1 36:28 4.25(8:35) 6.84(5:20) 36
  Total9 10:06:59 42.99(14:07) 69.18(8:46) 897

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Saturday Oct 31 #

8 AM

Roller Skiing Classic 1:50:26 intensity: (24:48 @1) + (33:42 @2) + (23:03 @3) + (26:01 @4) + (2:52 @5) 23.07 km (4:47 / km) +315m 4:29 / km
ahr:143 max:182 shoes: One Way Classic 5

Afton Classic Workout

2.2° Fair 26
Feels like -2.8°
26 kph S wind
80% humidity
Source: K21D

Was supposed to be an LSD but turned out to be more of a L3 fartlek. Making headway on extending my glide during striding. Consequently, I am able to keep up with Karl when using that technique, like with double pole and kick-double pole. Pretty blustery, since most of our workout was sheltered, in valleys, it was not too much of a problem. Our second out and back on 15th has the top end pretty exposed, the side wind was slapping my windward pole into the windward butt cheek. My boots are a wee bit too large, need to play around with the adjustments and maybe wear a second pair of socks to avoid moving towards big toe blisters. Other than that, a fine workout. Looked like there were a few takers on Daytons invite, recognized Dayton's and Jim's cars on the way home.
2 PM

Hiking 52:43 intensity: (50:24 @1) + (1:54 @2) + (16 @3) + (9 @4) 3.81 km (13:50 / km) +26m 13:23 / km
ahr:113 max:160

Energy Park Short

12.8° Mostly Cloudy 30
Feels like 12.8°
30 kph W wind
54% humidity
Source: KSTP

Windy. On way back, I picked up some day lilies at Lynn and Lisa's.

Friday Oct 30 #

1 PM

Hiking 56:07 [1] 3.87 km (14:30 / km) +25m 14:02 / km
ahr:102 max:121 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

7.2° Fair 13
Feels like 5.0°
13 kph SSE wind
42% humidity
Source: KSTP

Thursday Oct 29 #

2 PM

Hiking 48:27 intensity: (44:39 @1) + (3:48 @2) 3.89 km (12:26 / km) +25m 12:03 / km
ahr:104 max:149 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

2.2° Cloudy 9
Feels like -0.6°
9 kph N wind
55% humidity
Source: KSTP

Wednesday Oct 28 #

11 AM

Biking Commuting 36:28 intensity: (35:19 @1) + (1:09 @2) 6.84 km (5:20 / km) +36m 5:12 / km
ahr:111 max:145 shoes: All-City Space Horse

Home to Menards

2.2° Cloudy 7
Feels like 2.2°
7 kph WSW wind
64% humidity
Source: KSTP


Hiking 51:32 intensity: (51:09 @1) + (23 @2) 3.88 km (13:18 / km) +23m 12:55 / km
ahr:87 max:141 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

2.8° Cloudy 0
Feels like 2.8°
0 kph N wind
60% humidity
Source: KSTP

Tuesday Oct 27 #

9 AM

Hiking 48:54 intensity: (47:06 @1) + (1:48 @2) 3.82 km (12:47 / km) +29m 12:19 / km
ahr:98 max:148 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

-5.0° Fair 11
Feels like -8.9°
11 kph S wind
73% humidity
Source: KSTP
5 PM

Hiking 10:44 intensity: (10:34 @1) + (10 @2) 1.07 km (10:01 / km) +13m 9:27 / km
ahr:115 max:138 shoes: Hoka One One Speegoat 4 GTX

Pre-training Warm-up Hike

2.2° Fair 15
Feels like -1.7°
15 kph SSW wind
44% humidity
Source: KSTP

Running 1:28:01 intensity: (24:38 @1) + (25:04 @2) + (9:25 @3) + (14:26 @4) + (14:28 @5) 10.88 km (8:05 / km) +355m 6:57 / km
ahr:148 max:219 shoes: Hoka One One Speegoat 4 GTX

EU MYR: Hill Bounding 8 x 3:00 L4

1.1° Mostly Clear 19
Feels like -3.3°
19 kph SSW wind
51% humidity
Source: KSTP

Starting to feel wintery for our dryland workouts. Progressing towards the higher intensity sessions, today it's 8 times the A climb at Battle Creek. This is close to exactly 3 minutes for me. Did the intervals with Jim and Ned, chatted while doing the recovery jogs back down. Excellent workout!

Monday Oct 26 #

12 PM

Hiking 54:41 intensity: (52:33 @1) + (59 @2) + (1:09 @3) 4.07 km (13:27 / km) +23m 13:05 / km
ahr:76 max:116 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

-2.2° Cloudy 17
Feels like -6.7°
17 kph NNW wind
50% humidity
Source: KSTP

Metro Transit workers were out in support of a labor contract mediation at the Minnesota Mediation Center. There were canopies over BBQ an pizza, The dogs, as usual off leash in this area, were totally into it. Roux actually ran back and had to be put on to be led away from the enticing smells and friendly people.

Sunday Oct 25 #

1 PM

Hiking 48:56 intensity: (45:06 @1) + (3:50 @2) 3.98 km (12:17 / km) +26m 11:54 / km
ahr:104 max:144 shoes: Timberland Earthkeepers Mt. Ma

Energy Park Short

-2.2° Light Snow 13
Feels like -6.1°
13 kph NW wind
80% humidity
Source: KSTP

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