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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mintore

In the 7 days ending Nov 16:

activity # timemileskm+mload
  Heavy yard work1 3:30:0073.5
  Road running2 1:06:46 6.92 11.13 2016.3
  Orienteering1 19:46 1.75(11:18) 2.82(7:01) 1414c12.7
  Weights1 19:253.5
  Cycling1 18:10 5.0(16.5/h) 8.05(26.6/h)1.8
  Treadmill1 11:14 0.71(15:49) 1.14(9:50) 1142.2
  Stretching1 6:000.6
  Total6 5:51:21 14.38 23.14 14814c110.6
  [1-5]6 5:38:51

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Saturday Nov 16 #

2 PM

Orienteering race 19:46 intensity: (13 @0) + (9 @1) + (4 @2) + (1:33 @3) + (13:38 @4) + (4:09 @5) ** 2.82 km (7:01 / km) +14m 6:51 / km
ahr:156 max:170 14c shoes: VJ Falcon 6

Meet 33 Race 60

Pre possum sprint. Pretty nice running and pretty forest with some zones of small saplings and grass to pick our way through. No really large errors, just lost time in hesitations and some swoopier routes. Second after the speedy Dane.

Thursday Nov 14 #

6 PM

Road running 9:13 intensity: (5:03 @0) + (4:10 @3)
ahr:87 max:96

Road running 36:43 intensity: (9 @0) + (1:22 @1) + (6:22 @2) + (28:50 @3) 4.49 mi (8:10 / mi) +20m 8:03 / mi
ahr:140 max:149

Tuesday Nov 12 #

Stretching 6:00 [1]

6 PM

Road running 20:50 intensity: (13 @0) + (8:13 @1) + (11:57 @2) + (27 @3) 2.42 mi (8:36 / mi)
ahr:125 max:133 shoes: Saucony Guide 2019

Cold (18 F) and hard on my lungs with the sudden change in weather. But, I did get the trail almost to myself.

And, the liquid insulation seems to have repaired my headlamp wires so I didn't eat the ditch this time.

Weights 19:25 intensity: (6:23 @0) + (4:15 @1) + (8:47 @3)
ahr:90 max:117

Monday Nov 11 #

8 PM

Treadmill (uphill) 11:14 intensity: (14 @0) + (2:05 @1) + (7:37 @2) + (1:18 @3) 0.71 mi (15:49 / mi) +114m 10:33 / mi
ahr:122 max:135 shoes: Saucony Guide 2019

Running on a treadmill while reviewing a textbook. Pace was set by my comfort level for not loosing track of what I was doing and getting pitched off the end.

Cycling (warmup, indoor) 18:10 intensity: (15 @0) + (17:49 @1) + (6 @3) 5.0 mi (16.5 mph)
ahr:110 max:117

Sunday Nov 10 #

Heavy yard work 3:30:00 [3]

finishing leaves; lots of ladder work dealing with woodpecker holes

All in all, this was a very tiring weekend, for a weekend without a solid workout or race, but very necessary.

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