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Training Log: rjb3

In the last 7 days:

activity # timemileskm+m
  Trail running2 2:01:36 8.36(14:33) 13.45(9:02)
  Strength (machines)2 2:00:00
  Orienteering1 1:20:03 3.34(23:56) 5.38(14:52)11c
  Elliptical2 40:00
  Balance2 21:00
  Total5 6:22:39 11.7 18.8411c
  [1-5]5 6:21:21
«
1:31
0:00
WeThFrSaSuMoTu

Monday Sep 24 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1370 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines. -1

Balance (Strong Board) 11:00 [1]

1 + 5 + 5

Sunday Sep 23 #

10 AM

Trail running 55:51 intensity: (5 @0) + (11 @1) + (6:09 @2) + (18:19 @3) + (26:32 @4) + (4:35 @5) 6.33 km (8:49 / km)
ahr:144 max:165

Baird Park
Cloudy, upper 50s. The trails were busy today with three other runners and four people with dogs.

Saturday Sep 22 #

10 AM

Orienteering race 1:20:03 intensity: (1:13 @0) + (10:11 @1) + (27:27 @2) + (37:32 @3) + (3:40 @4) *** 5.38 km (14:52 / km)
ahr:122 max:153 11c

Celebrating 30 years at Pond Mountain
Brown (M75), 4km, 150m

I had a pretty good run, except for #3. I was doing OK up to the second crossing of the AT. There it appears that I drifted right and lost contact with the map. I could have saved some time if I checked the code of a control I came across (it was my #4), but that didn't occur to me. I eventually figured out where I was, north of #4, came back to it and then to #3.

Route

Thursday Sep 20 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1330 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines. (9 XF)

Balance (Strong Board) 10:00 [1]

1 + 4:30 + 4:30

Wednesday Sep 19 #

9 AM

Trail running 1:05:45 intensity: (5:12 @2) + (46:12 @3) + (13:38 @4) + (43 @5) 7.13 km (9:14 / km)
ahr:137 max:163

Baird Park
Mostly sunny. 70s.

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