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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: silkychrome

In the 7 days ending Apr 13:

activity # timemileskm+ft
  Bike3 4:38:39 62.8(13.5/h) 101.07(21.8/h) 2362
  Orienteer1 1:58:37 5.7(20:49) 9.17(12:56) 1276
  Run2 1:39:52 10.32(9:41) 16.61(6:01) 331
  Strength2 49
  Total8 8:17:57 78.82 126.85 3969

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Saturday Apr 13 #

Note

SLOC - Don Robinson
9 AM

Orienteer 1:58:37 [3] 5.7 mi (20:49 / mi) +1276ft 17:10 / mi
ahr:147 max:192 shoes: Salomon Fellraiser #3 blue M8

new map, 1:10k. ran w Erl n T. i can’t express how joyful it is to orienteer with Tess. she is so exited to be in the woods, and these woods were perfect - not a lot of green and plenty of water. we stopped a few times to let her swim. overall i felt my nav was great, nothing really that tricky and we weren’t pushing the pace. R ankle felt off a few times but hung in there. so many cool rock formations, a land bridge, abandoned rock dam, just a cool park and we didn’t even go into the “canyons”. can’t wait to go back and explore more!
3 PM

Bike 3:01:27 [3] 40.72 mi (13.5 mph) +2362ft
ahr:141 max:172 shoes: Salsa Warbird

afternoon road loop instead of night MTB race. i really wanted to ride MTB but steady road miles on the ‘birds are what we need if the Epic is going to have a chance.

Friday Apr 12 #

6 PM

Run 48:02 [3] 5.03 mi (9:33 / mi) +243ft 9:08 / mi
ahr:159 max:176 shoes: Brooks Glycerin W9.5-D

Thursday Apr 11 #

6 PM

Bike (TrainerRoad) 1:00:00 [3] 14.23 mi (14.2 mph)
ahr:150 max:176 shoes: LeMond Tourmalet

Tuesday Apr 9 #

Strength (push-ups) 28 [3]

1->7 gainz.
7 PM

Run 51:50 [3] 5.29 mi (9:48 / mi) +88ft 9:39 / mi
ahr:156 max:172 shoes: Brooks Glycerin W9.5-D

run w Erl. too hot for T, already!! legs coming around.

Monday Apr 8 #

Strength (push-ups) 21 [3]

1->6
7 PM

Bike (TrainerRoad) 37:12 [3] 7.85 mi (12.7 mph)
ahr:139 max:189 shoes: LeMond Tourmalet

Ramp Test - FTP 1W higher than when we began TR training. pretty stoked that my post-race time off hasn't been too detrimental (in this one area) !

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