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Training Log Archive: Katnap

In the 7 days ending Apr 13, 2017:

activity # timemileskm+m
  Trail Run2 2:49:34 11.95(14:12) 19.22(8:49) 656
  Orienteering2 1:22:16 3.05(26:58) 4.91(16:45) 196
  Road Run1 53:28 4.98(10:44) 8.02(6:40) 37
  Ultimate 2 35:49 1.36(26:16) 2.19(16:19) 4
  Stretch&Roll1 15:00
  Gym Strength1 5:56
  Physio1 5:00
  Total10 6:07:03 21.34 34.35 893
  [1-5]8 5:45:57

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FrSaSuMoTuWeTh

Wednesday Apr 12, 2017 #

Event: (Center of the) Universe Orienteering Champs
 
6 PM

Orienteering (WET) 28:29 intensity: (2:44 @1) + (7:12 @2) + (8:15 @3) + (10:05 @4) + (13 @5) 2.58 km (11:03 / km) +115m 9:02 / km
ahr:168 max:187 shoes: Merrells

Excellent WET corridor-o @ Greenwood Park by AliS

Tuesday Apr 11, 2017 #

6 PM

Orienteering 53:47 [1] 2.33 km (23:04 / km) +81m 19:39 / km
shoes: Merrells

OAK North Shore -- Set up/down + shadowing
9 PM

Gym Strength 5:56 intensity: (43 @0) + (5:13 @1)
ahr:108 max:126

Appeasing "the program"

1 minute each of squats, pushups, good-mornings, chair dips, and crunches. Elected to only do one round as I was already sore... whimpy but meh

Monday Apr 10, 2017 #

12 PM

Trail Run 1:00:30 intensity: (7:16 @1) + (10:03 @2) + (34:48 @3) + (8:23 @4) 7.72 km (7:50 / km) +220m 6:52 / km
ahr:167 max:184 shoes: Merrells

Training Plan:

Warm-up 10mins HR zones 1-2
Work 45mins HR zone 3
Cool-down 5mins HR zone 1-2

Route:
Down homesteaders, along Fishermans, up Twin Bridges, and then laps around the overflow ponds. Super nice film-crew guy who crouched down to give Tucker a big hug at the start of our run, dogs had a BLAST, and some sun at the end.
3 PM

Stretch&Roll 15:00 [0]

I bundled, as per bensmith's log, rolling with this fantastic TedTalk by Simon Anholt "Who Would The Rest of the Country Vote for in Your Country's Election?"

https://www.ted.com/talks/simon_anholt_how_would_t...

The speaker's views are very much my own as well - he said it much better than I could have.
4 PM

Physio 5:00 [0]

7 PM

Ultimate 19:17 intensity: (16 @0) + (8:46 @1) + (1:14 @2) + (6:20 @3) + (2:41 @4) 1.18 km (16:21 / km) +1m 16:17 / km
ahr:143 max:184 shoes: Nike Hypervenom Cleats

Freezing. Sideways. Rain.
8 PM

Ultimate 16:32 intensity: (3:10 @1) + (12:07 @2) + (1:15 @3) 1.01 km (16:17 / km) +3m 16:03 / km
ahr:155 max:177 shoes: Nike Hypervenom Cleats

Other team was rude. I was shivering...

Last week so the team went to Oscar's Pub to warm up post!

Sunday Apr 9, 2017 #

8 AM

Trail Run 1:49:04 intensity: (19:33 @1) + (48:45 @2) + (37:47 @3) + (2:59 @4) 11.51 km (9:29 / km) +436m 7:58 / km
ahr:159 max:179 shoes: Merrells

Enjoyable pre-run with AliS! We accidentally cut off 1.5km and 114m of climb, oops! Now there is still something new to look forward too :D

LOTS of stream/mini-river crossings!

Friday Apr 7, 2017 #

1 PM

Note

Aside, The Arkells new song "Knocking at the Door" is pretty damn awesome!! Reminds me a little of Mother Mother's "The Stand" in parts :D

http://open.spotify.com/album/0hoxRu8hOIbbzZnwtmjq...

2 PM

Road Run 53:28 intensity: (7 @0) + (3:03 @1) + (7:18 @2) + (30:03 @3) + (12:56 @4) + (1 @5) 8.02 km (6:40 / km) +37m 6:31 / km
ahr:171 max:186 shoes: Merrells

Chill run with Angela @ Ambleside

Kinda forgot about the wind warning... remembered at the turnaround. I turn to Angela and say "Nice that we dodged the rain but where is that wind they were warning about..." karma allows 1 minute to pass and then I lose my hat twice and have to lean into the strong wind while Angela glares.... "I regret mentioning it".

So running into a strong wind the whole way back :D

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