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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pwentz3l

In the 30 days ending Sep 30, 2013:

activity # timemileskm+ft
  Running11 15:34:37 94.47(9:54) 152.03(6:09) 7064
  Cycling4 5:45:17 74.95(13.0/h) 120.61(21.0/h) 1165
  Orienteering1 1:04:48 4.88(13:17) 7.85(8:15) 32513 /14c92%
  Total16 22:24:42 174.29(7:43) 280.5(4:48) 855413 /14c92%
  [1-5]16 22:19:45

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Sunday Sep 29, 2013 #

2 PM

Cycling 1:15:48 intensity: (4 @0) + (9:35 @1) + (27:17 @2) + (38:13 @3) + (39 @4) 11.94 mi (9.5 mph) +462ft
ahr:128 max:153 shoes: Wesley 29er Sidi Dragon

Having fun out at Murphy. There is one less tree in the park. Slammed a small guy pretty hard. Knee got a little bloody.

It was a fun ride regardless. Great day to do anything outside.
C • PETTTA is gonna be on your tail ... 2

Saturday Sep 28, 2013 #

Event: MNOC Terrace Oaks
 
12 PM

Orienteering race 1:04:48 intensity: (3:37 @1) + (5:08 @2) + (26:15 @3) + (29:48 @4) *** 4.88 mi (13:17 / mi) +325ft 12:30 / mi
ahr:145 max:163 spiked:13/14c shoes: Innov8 Bare Grip 200

Meet set by the Reginold clan at Terrace Oaks. My first event at this park. The thickness of the underbrush did not disappoint. I was fairly good on the map, with a few disorientations as I put my head down to plow through the thick stuff. I don't think I lost much time, but was definitely slower when it got thick.


Red - Splits

Friday Sep 27, 2013 #

11 AM

Running 37:26 intensity: (50 @0) + (1:16 @1) + (51 @2) + (9:17 @3) + (25:12 @4) 5.26 mi (7:07 / mi) +121ft 6:58 / mi
ahr:147 max:162 shoes: Altra Instinct

Quick Friday spin at work. Felt good. Kept the tempo up to try to avoid a rain that never really materialized.

Wednesday Sep 25, 2013 #

3 PM

Running 40:55 intensity: (9 @0) + (1:33 @1) + (3:28 @2) + (26:12 @3) + (9:33 @4) 5.2 mi (7:52 / mi) +126ft 7:42 / mi
ahr:142 max:160 shoes: Altra Instinct

Run around Harriet before heading to the Twins game. ran in to little D's friend Patti, so did a turn around and went through the bird sanctuary and back to Minnehaha parkway before heading home. Awesome weather.

Monday Sep 23, 2013 #

4 PM

Running 55:45 intensity: (6 @0) + (4:20 @1) + (24:53 @2) + (26:15 @3) + (11 @4) 5.79 mi (9:38 / mi) +481ft 8:56 / mi
ahr:127 max:149 shoes: Altra Lone Peak 1.5

Still in French Lick. A run on the "Mountain Bike" trails around the resort. We ran out of trail, so we took an abandoned trail route. Ended up with a little poison ivy. bummer. Another good outing, but the Mountain bike trails were 8' wide pea gravel.

Sunday Sep 22, 2013 #

7 AM

Running 2:45:23 intensity: (22 @0) + (24:00 @1) + (51:49 @2) + (1:07:55 @3) + (21:17 @4) 15.31 mi (10:48 / mi) +1870ft 9:41 / mi
ahr:130 max:159 shoes: Altra Lone Peak 1.5

Running at Shirley's Woods in French Lick Indiana. Nice trail run with Corey. good woods and variety of terrain. Much like running at Afton with big wide trails.

Friday Sep 20, 2013 #

5 PM

Running 36:34 intensity: (14 @0) + (1:39 @1) + (53 @2) + (6:37 @3) + (26:30 @4) + (41 @5) 4.94 mi (7:24 / mi) +139ft 7:13 / mi
ahr:151 max:170 shoes: Altra Instinct

Tuesday Sep 17, 2013 #

1 PM

Running 45:10 [3] 5.31 mi (8:30 / mi) +126ft 8:19 / mi
shoes: Altra Instinct

Run/Chat with Clark.

Monday Sep 16, 2013 #

2 PM

Running 58:13 intensity: (10 @0) + (23 @1) + (7:13 @2) + (22:46 @3) + (27:41 @4) 7.48 mi (7:47 / mi) +499ft 7:19 / mi
ahr:147 max:165 shoes: Altra Instinct

A bit of a late run for me, but I was busy over lunch. The two tablespoons of Sriracha that I had on my wrap didn't sit well.

I decided to run the ridge and see how far I could get, wanted to see how the new ski area was coming along. They have the markings pretty clear at the top of the last hill. Stay out, no Trespassing. It looks like things are coming along though.

Ran the hill twice to increase difficulty of the run and length. Great day.

Friday Sep 13, 2013 #

5 PM

Cycling 1:20:18 [2] 15.95 mi (11.9 mph) +145ft
shoes: Wesley 29er Sidi Dragon

Ride with Corey out to Excelsior brewery. Ordered a pizza and enjoyed the nice evening. Drank a couple beers and played games.
8 PM

Cycling 1:32:38 [2] 16.41 mi (10.6 mph) +71ft
shoes: Wesley 29er Sidi Dragon

Ride home with lights. Fun night.

Thursday Sep 12, 2013 #

5 PM

Running 1:06:38 intensity: (9 @0) + (5:08 @1) + (2:14 @2) + (27:45 @3) + (31:22 @4) 9.02 mi (7:23 / mi) +135ft 7:17 / mi
ahr:146 max:160 shoes: Altra Instinct

Quick jog after work. Awesome temps although the people watching seemed to be down. Saw the GJ in mile 2. A quick high five and we were both on to tend to the business at hand.

Tuesday Sep 10, 2013 #

11 AM

Running 41:13 intensity: (1:50 @0) + (26 @1) + (2:00 @2) + (8:52 @3) + (28:05 @4) 5.5 mi (7:29 / mi) +133ft 7:19 / mi
ahr:148 max:161 shoes: Altra Instinct

Run around the lake during a nice light rain. Didn't feel too bad considering the pounding I took on Friday.

Friday Sep 6, 2013 #

6 AM

Running 5:38:03 intensity: (8 @0) + (29:06 @1) + (37:22 @2) + (2:01:43 @3) + (2:27:24 @4) + (2:20 @5) 25.37 mi (13:19 / mi) +3305ft 11:52 / mi
ahr:141 max:197 shoes: Altra Lone Peak 1.5

Ran with Corey on the SHT. We went up to volunteer at the 35 mile aid station of the SHT100. Took advantage of the 1:30 PM volunteer start time and did an out and back North of Lutsen on the SHT.

Nice cool AM. 6:30 AM start. I figured it would be nice and cool and I could just cruise on one bottle of water.... Everything went great, until I ran out of water and Corey decided to make the most of her training opportunity. 17 miles in, she stopped, made sure I was OK, then left me like a bad habit. I hobbled home with Corey doubling back 1/2 of a mile from the Lutsen spur to real me in. I drank from the river... I fell, stumbled and cried my way back. Last time I go this far without a backpack. Food, I was OK. Water, I was not.

Great section of trail. Some difficult parts, some very runnable parts. I understand the section to the West is a real challenge.

Garmin battery died, so the length is calculated from the turn around point, minus the wrong turns. Time is actual total.
C • Water and girl 1

Wednesday Sep 4, 2013 #

11 AM

Running 49:17 intensity: (27 @0) + (3:30 @1) + (31:08 @2) + (14:12 @3) 5.29 mi (9:19 / mi) +129ft 9:06 / mi
ahr:125 max:139 shoes: Altra Instinct

A social run with Clark, He wasn't feeling well, so we took it easy. I caught him up on Thunder Rolls, trying to get him to race again, and he caught me up on work travels. Nice day.

Sunday Sep 1, 2013 #

2 PM

Cycling 1:36:33 intensity: (28 @0) + (6:08 @1) + (8:54 @2) + (1:09:46 @3) + (11:17 @4) 30.65 mi (19.0 mph) +487ft
ahr:139 max:155 shoes: Wesley B-Tango / Gaerne Carbo

Fun little ride on Sunday after spending 4+ hours raking and bagging acorns. I am glad they only fall like this once every 5 or so years. 4 lawn bags of acorns... and I didn't get them all.
C • Bait for the raccoon trap! 3

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