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Training Log: Rhombus

In the last 7 days:

activity # timemileskm+m
  Running3 2:09:31 14.03(9:14) 22.58(5:44) 118
  Skate Nordic Skiing1 1:34:00 16.07(5:51) 25.86(3:38) 44
  Orienteering1 1:24:06 5.91(14:14) 9.51(8:50) 301
  Cycling1 1:10:50 15.64(13.3/h) 25.17(21.3/h) 166
  Total5 6:18:27 51.65(7:20) 83.12(4:33) 628
  [1-5]5 6:01:30
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Monday Sep 17 #

Note
(rest day)

I'm gonna die this week, it was nice knowing y'all

Sunday Sep 16 #

10 AM

Running warm up/down (Trail) 4:00 [1] 0.69 km (5:50 / km) +9m 5:29 / km
ahr:136 max:157 shoes: VJ Integrator 17

Orienteering race (Long advanced) 1:24:06 intensity: (38:32 @1) + (27:08 @2) + (18:26 @3) 9.51 km (8:50 / km) +301m 7:38 / km
ahr:159 max:178 shoes: VJ Integrator 17

BIG blow up on #2, was too high and didn't have anything obvious enough to relocate off at the time so I had to run all the way up and down the hillside. Looking back it was obvious where I went and there were a couple distinct hilltops I could have used, but I suppose everything is 20/20 in hindsight. Rest of the course was filled with hesitations and bad compass. Gotta fix this before O-Fest.
4 PM

Cycling (Road) 1:10:50 intensity: (9 @0) + (1:10:41 @1) 25.17 km (21.3 kph) +166m
ahr:124 max:154 shoes: Giant Contend SL (Penelope)

Biking home. This really sucked.

Saturday Sep 15 #

10 AM

Skate Nordic Skiing (Roller ski) 1:34:00 intensity: (16:48 @0) + (27:06 @1) + (8:17 @2) + (22:18 @3) + (19:31 @4) 25.86 km (3:38 / km) +44m 3:36 / km
ahr:144 max:185 shoes: Ski Skett Shark

Long tough ski

Friday Sep 14 #

5 PM

Running long 1:13:20 [1] 13.19 km (5:33 / km) +57m 5:26 / km
ahr:146 max:158 shoes: Nike Odyssey React

God I love these shoes

Thursday Sep 13 #

2 PM

Running intervals (Pole running) 52:11 intensity: (15:26 @1) + (4:11 @2) + (12:04 @3) + (15:31 @4) + (4:59 @5) 8.69 km (6:00 / km) +53m 5:49 / km
ahr:168 max:195 shoes: VJ Irock 2

Hill interval circuit thing at Mooney's. 4×7 min Z4 3 min rest. Tough workout I'm ded

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