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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Jan 12, 2019:

activity # timemileskm+mload
  Orienteering1 2:19:06 8.56(16:15) 13.77(10:06) 51723 /24c95%48.7
  Road running4 2:05:45 14.92(8:26) 24.01(5:14) 8842.0
  Cycling1 30:25 10.0(19.7/h) 16.09(31.7/h)10.6
  Stretching2 29:002.9
  Core!3 21:034.2
  Treadmill1 16:00 1.12(14:17) 1.8(8:53) 2245.6
  Weights1 14:004.9
  Heavy yard work1 13:242.6
  Total10 6:28:43 34.6 55.68 82923 /24c95%121.5
  [1-5]10 6:28:38

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Saturday Jan 12, 2019 #

Treadmill (uphill) 16:00 [3] 1.12 mi (14:17 / mi) +224m 8:49 / mi
shoes: Saucony Guide 2018

12.5% 8 min at 15/mi then 1 min ea @ 12/mi, 15/mi

Weights 14:00 [3]

1 set
2 PM

Road running 41:42 intensity: (1 @0) + (12 @1) + (3:55 @2) + (26:15 @3) + (11:19 @4) 4.96 mi (8:24 / mi) +36m 8:13 / mi
ahr:145 max:158 shoes: Saucony Guide 2018

about 6" of snow so the roads were slippery and a bit sloppy in places, trail was mostly plowed though. Warm enough in shorts at 32; yeah for snow not rain!

Road running 11:46 intensity: (15 @1) + (10 @2) + (7:43 @3) + (3:38 @4) 1.38 mi (8:32 / mi)
ahr:150 max:156 shoes: Saucony Guide 2018

Heavy yard work (shovelling snow) 13:24 intensity: (2:40 @1) + (9:48 @2) + (56 @3)
ahr:131 max:142

Thursday Jan 10, 2019 #

Cycling (spin bike) 30:25 [3] 10.0 mi (19.7 mph)
max:155

Much harder workout than the recumbent bike.
Set at 13

Stretching 15:00 [1]

7 PM

Road running 22:59 intensity: (1:27 @1) + (1:43 @2) + (14:47 @3) + (5:02 @4) 2.98 mi (7:43 / mi) +14m 7:36 / mi
ahr:146 max:160 shoes: Saucony Guide 2018

Tuesday Jan 8, 2019 #

Core! 7:00 [2]

7 PM

Road running 30:12 intensity: (4 @0) + (46 @1) + (27:21 @2) + (2:01 @3) 3.47 mi (8:42 / mi) +19m 8:33 / mi
ahr:135 max:142 shoes: Saucony Guide 2018

Monday Jan 7, 2019 #

Core! 7:00 [2]

8 PM

Road running 19:06 intensity: (2:30 @1) + (4:54 @2) + (11:42 @3) 2.13 mi (8:58 / mi) +18m 8:44 / mi
ahr:125 max:149 shoes: Saucony Guide 2018

Stretching 14:00 [1]

Sunday Jan 6, 2019 #

9 AM

Orienteering race 2:19:06 [3] ** 13.77 km (10:06 / km) +517m 8:30 / km
spiked:23/24c shoes: Inov-8 200s

Meet 2, Race 2
FRIGID Rogaine

A very comfy January day in General Butler as A Large Orange Hedge. My knee has finally had a decent day in the woods where there was much less pain after and none during the run. Lots of trails so this was a fast run with straightforward navigation. Had a slight lead on Mattieu Sertorio at the end of loop one but he nudged us away by 10 seconds in the end. Very fun finish!

A very good Christmas gift from A.
6 PM

Core! 7:03 [2]

std

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