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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: abiperk

In the 7 days ending May 27, 2018:

activity # timemileskm+ft
  Bike - Trails2 5:12:35 54.01(10.4/h) 86.92(16.7/h) 2727
  Trail Run2 4:13:08 20.61(12:17) 33.17(7:38) 2724
  Strength2 1:15:00
  Road Run3 1:13:08 8.01(9:08) 12.89(5:40) 359
  Kayak Erg2 50:39 8.36(9.9/h) 13.45(15.9/h)
  Orienteering1 24:24 1.75(13:57) 2.82(8:40) 271
  Body Work1 1
  Total12 13:08:55 92.74 149.24 6081
  [1-5]11 13:08:54

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MoTuWeThFrSaSu

Sunday May 27, 2018 #

1 PM

Trail Run 3:01:36 [3] 14.04 mi (12:56 / mi) +2139ft 11:18 / mi
shoes: Brooks Mazama

Hike up/run down, plus some scrambling and bushwhacking to get around washout and flooding.
9 PM

Kayak Erg 8:39 [3] 1.54 km (10.7 kph)

Elastic snapped on the erg.
C • Power girl! 2

Saturday May 26, 2018 #

1 PM

Bike - Trails 1:17:06 [3] 13.42 mi (10.4 mph) +762ft
shoes: Niner Air9 RDO

Home from the zoo, with 10x1min hills along the way.

Road Run 20:41 [3] 2.12 mi (9:45 / mi) +57ft 9:31 / mi
shoes: Brooks Launch 3 - Hypercolor

Off the bike.

Friday May 25, 2018 #

11 AM

Bike - Trails 3:55:29 [3] 40.59 mi (10.3 mph) +1965ft
shoes: Niner Air9 RDO

Two hours of Wiss single track, bookended on either end by an hour-ish of roads/gravel. Hot, sunny, windy, heavy pack, and air quality warning - perfect conditions for a long ride :)

I let too much air out of my tires when I hit the trails, and ended up feeling really sluggish on dirt. Double backed to the parking lot toward the end and found someone with a floor pump, so last hour was better.

Thursday May 24, 2018 #

7 AM

Strength 1:00:00 [3]

Added in some farmers carries (modified for the equipment we’ve got) - thanks, JayXC.
8 PM

Kayak Erg 42:00 [4] 7.4 mi (10.6 mph)

Progressive speed.

Wednesday May 23, 2018 #

12 PM

Trail Run 1:11:32 [3] 6.57 mi (10:53 / mi) +585ft 10:02 / mi
shoes: Salomon XA Pro - Black

Andorra meadows trails. Still some pretty wet spots, but conditions are definitely improving. First 45min with Meghan, the rest solo. Hard to get started again after she left.
3 PM

Body Work 1 [0]

Adjusting and working out the kinks in my back -- it's been pretty tight.
4 PM

Road Run 3:24 [1] 0.26 mi (13:05 / mi)
shoes: Salomon XA Pro - Black

Z has been asking if we could go out together, her biking and me running. The track seemed like the perfect place to test this out. Halfway through the first lap, she decided she would rather run around on the field. I coaxed her into finishing the lap, at least.
6 PM

Orienteering 24:24 [3] 1.75 mi (13:57 / mi) +271ft 12:10 / mi
shoes: Brooks Mazama

Took advantage of a local weeknight orienteering meet to get some nav practice for Untamed's two o-relays. My goal wasn't to be fast, but to reorient myself to navigation (it's been over a year since I've been on maps in any meaningful way) and to move efficiently and cleanly. Accomplished all of the above. Forgot to turn my watch off at the finish - actual time on the course was 22:54.

Went out again and walked for five controls with Z, while B ran.

Also tested some new trail shoes, as my XA pros have been feeling pretty heavy on training runs (still my favorite AR shoe). These were the Brooks Mazama's, and they were light, grippy, and comfortable. I don't think they'd be sturdy enough for racing, but they're perfect for local trails.

Thanks, Sandy, for a fun evening at the Schuylkill Center!
C • SCEE 2

Tuesday May 22, 2018 #

6 PM

Strength 15:00 [3]

Ninja warrior training on the monkey bars while Z played. Conclusion: core strength good, hand strength abysmal.
C • Farmer’s Carry 2
7 PM

Road Run 49:03 [3] 5.63 mi (8:43 / mi) +302ft 8:17 / mi
shoes: Brooks Launch 3 - Hypercolor

After a day of more rain, a perfect evening for a run -- 65 degrees, post-rain freshness. EZ effort with 12x1min pickups. Legs and lungs felt good, and I enjoyed the change of pace, running outside as the sun was setting.

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