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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ernst

In the 7 days ending Apr 13:

activity # timemileskm+m
  Road Running2 2:26:41 16.25(9:02) 26.15(5:37) 486
  Trail running1 1:42:57 8.75(11:46) 14.08(7:19) 450
  Walking2 1:13:58 2.83(26:09) 4.55(16:15) 40
  Stationary bike1 1:03:23 12.5(5:04) 20.12(3:09)
  Orienteering1 1:03:16 3.03(20:53) 4.88(12:59) 1748 /10c80%
  Running1 16:46 1.35(12:25) 2.17(7:43) 49
  Total8 7:47:01 44.71(10:27) 71.95(6:29) 11988 /10c80%
  [1-5]8 5:47:02

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Saturday Apr 13 #

Event: West Point 44th NRE
 
9 AM

Running warm up/down 16:46 intensity: (46 @0) + (2:13 @1) + (2:24 @2) + (7:31 @3) + (3:52 @4) 1.35 mi (12:25 / mi) +49m 11:10 / mi
ahr:119 max:143

Warmup/ jog to start.
10 AM

Orienteering race 1:03:16 intensity: (29 @1) + (2:23 @2) + (29:50 @3) + (30:34 @4) *** 3.03 mi (20:53 / mi) +174m 17:43 / mi
ahr:131 max:149 spiked:8/10c shoes: VJ Falcon w spikes

West Point National Event

Running in M70+, Brown-X course with a nice (enlarged!) 1:7500 map! Like several others, could not find control #1, because of un-mapped cliffs behind the boulder where the flag was hidden. Only when a racer emerged from behind the rock did I realize: That is a boulder ?! Took it slowly for the rest trying to be "in control" at all times. No major mistakes until the finish. Nice to be back with the sport and the great community of orienteers.

Brown-X - Splits

Thursday Apr 11 #

4 PM

Stationary bike 1:03:23 intensity: (56:58 @0) + (6:25 @1) 12.5 mi (5:04 / mi)
ahr:74 max:89

Biking and sing-along for choir practice - did not want to go out into the rain.

Wednesday Apr 10 #

11 AM

Trail running 1:42:57 intensity: (1 @1) + (2:11 @2) + (8:49 @3) + (1:14:04 @4) + (17:52 @5) 8.75 mi (11:46 / mi) +450m 10:09 / mi
ahr:142 max:164 shoes: Altra Tmp 5

SHP: Hills!
Trying to get my legs strong for Mt.Wash.

Tuesday Apr 9 #

6 AM

Road Running 1:23:32 intensity: (1:59 @1) + (11:39 @2) + (53:36 @3) + (16:07 @4) + (11 @5) 9.15 mi (9:08 / mi) +287m 8:19 / mi
ahr:124 max:153 shoes: Topo Terraventure

Ch Mt.Echo - Ch. Rosenberry Loop
Rosenberry was more hilly than I expected. Good training.
10 AM

Walking 43:39 intensity: (40:52 @0) + (2:47 @1) 1.55 mi (28:11 / mi) +23m 26:58 / mi
ahr:73 max:92

Monday Apr 8 #

6 AM

Road Running 1:03:09 intensity: (49 @0) + (1:28 @1) + (5:31 @2) + (35:17 @3) + (20:04 @4) 7.1 mi (8:54 / mi) +198m 8:11 / mi
ahr:126 max:145 shoes: Topo Terraventure

Pre-clipse Sunise Run
Quiet dirt roads. Refreshing! Earning a big breakfast.
9 AM

Walking 30:19 intensity: (20:34 @0) + (9:08 @1) + (37 @2) 1.28 mi (23:41 / mi) +17m 22:45 / mi
ahr:78 max:103 shoes: Keen

A bit of a leisure walk.

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