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Attackpoint - performance and training tools for orienteering athletes

Training Log: maprunner

In the last 7 days:

activity # timemileskm+m
  orienteer1 50:36 2.17(23:16) 3.5(14:27) 102
  ski1 30:00 1.38(21:41) 2.23(13:28)
  Nordic track2 30:00
  run/walk1 30:00
  weights1 30:00
  sprint drills1 15:00
  aerobics1 15:00
  Total6 3:20:36 3.56 5.73 102
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Friday Feb 22 #

Nordic track 15:00 [2]

aerobics 15:00 [2]

Thursday Feb 21 #

run/walk 30:00 [3]

Shuffling around Holcom in the warm evening air. Remaining snow is crunchy, but melting fast.

Wednesday Feb 20 #

8 AM

ski 30:00 [3] 2.23 km (13:28 / km)

Last week's snow was still on the ground and we got about 3 inches of fresh snow overnight, which meant: we had enough snow to ski at home! Last time this happened was Dec 2013.

Luckily, I had a break between teleconferences this morning. The weather was about freezing and warming up quickly. I was able to ski right from the end of the driveway (street hadn't been plowed yet).

I did two loops around Holcom. The second loop was a bit faster in sections, but the snow was sticky and starting to melt. That slowed me down sometimes.

Overall, it was still loads of fun to get out and ski in the middle of the day.
3 PM

weights 30:00 [3]

Today's set:
1. step up, step down, reverse lung. 8 times each leg. Body weight plus 20 lbs.
2. Lat pull downs, 10X. No idea of the weight (forgot to look) but it was heavy
3. Leg extensions, 15X. No idea of the weight. These burned.
4. TRX row, 10X.

Tuesday Feb 19 #

sprint drills 15:00 [1]

Nordic track 15:00 [3]

Sunday Feb 17 #

1 PM

orienteer 50:36 [3] 3.5 km (14:27 / km) +102m 12:38 / km

Mike set a practice course at Rockhaven (using mini markers). I decide to do the longer option of 5-3-1-2-4.

There were tons of animal tracks in the fresh snow, and I sometimes got distracted as I looked at them. They also helped show some nicer ways down the slippery hills, and highlighted the smaller trails (animals are smart and know how to save energy).

I missed 4 slightly, since I forgot to look up as I was trudging up the hill. When I get tired I just put my head down and plod along.


Highlight of the day: I drove over the dam going to and from the park. I haven't seen many bald eagles yet this winter, but today I saw 4 going and 5 coming back. Some were in trees, some were flying and two were soaring. So beautiful.

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

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Training Targets

Jan 1 – Dec 31 (365d)
2019 Goals
Total 263:00:00
actual:47:41:5218%
projected:328:29:05124%
orienteer 90:00:00
actual:13:06:0614%
projected:90:13:42100%

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