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Training Log: maprunner

In the last 7 days:

activity # timemileskm+m
  orienteer1 1:18:48 5.18(15:12) 8.34(9:27) 78
  HIIT1 1:00:00
  run/walk2 45:00
  run1 34:41 3.11(11:10) 5.0(6:56) 55
  weights1 30:00
  cycle1 20:00
  sprint drills1 15:00
  Total7 4:43:29 8.29 13.34 133
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1:18
0:00
SaSuMoTuWeThFr

Thursday Apr 25 #

1 PM

cycle 20:00 [3]

A short ride at lunchtime to get me out of the house.
4 PM

sprint drills 15:00 [1]

Wednesday Apr 24 #

weights 30:00 [2]

An easy set tonight since it is a competition weekend:
12X elevated heel squats, body weight
12X TRX row
20X walking lunges, body weight
10X inclined push-up

Tuesday Apr 23 #

run/walk 30:00 [3]

easy shuffle around Holcom

Monday Apr 22 #

HIIT 1:00:00 [3]

Sunday Apr 21 #

2 PM

run 34:41 [4] 5.0 km (6:56 / km) +55m 6:35 / km

5k test run.
This sucked.

I was sucky slow
It was sucky hot (29)
It was sucky windy (35 kph)
I was in a sucky mood
My legs were sucky tired
It was so sucky I couldn’t even run the whole thing

This sucked.

run/walk warm up/down 15:00 [2]

Saturday Apr 20 #

9 AM

orienteer 1:18:48 [3] 8.34 km (9:27 / km) +78m 9:01 / km

Nice day at Leavenworth Bingo. I decided not to sweep the course, and just drew a route based on the numbers on my bingo card.
Had trouble with an un-mapped paved trail near 32 (noticed when it was going in the wrong direction) and was confused again near 35.
Beautiful spring day.

http://sprintseries.org/doma/show_map.php?user=map...

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elevated heel 1  
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That sucks 7  
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Training Targets

Jan 1 – Dec 31 (365d)
2019 Goals
Total 263:00:00
actual:90:33:1934%
projected:287:24:53109%
orienteer 90:00:00
actual:28:50:3932%
projected:91:32:56101%

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