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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: syd

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Run6 2:44:33 16.44(10:00) 26.46(6:13) 552
  Climbing2 1:30:00
  Orienteering1 1:12:49 3.88(18:46) 6.24(11:40) 362
  Bike - Stationary 1 1:05:45 15.99(14.6/h) 25.73(23.5/h)
  Strength1 5:00
  Total11 6:38:07 36.31 58.44 914

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

1 PM

Run 10:34 [2] 1.0 mi (10:34 / mi)
shoes: Salomon Speed Cross 4

Jog to the start.
2 PM

Orienteering 1:12:49 [3] 3.88 mi (18:46 / mi) +362m 14:33 / mi
shoes: Salomon Speed Cross 4

Training course at Frick Park. So many steep hills! Kevin went out first and placed flags and then I followed and picked them up. It was a nice day, chilly but sunny. A few mistakes and not overly fast, but I had fun.

Thanks to Mr. W for the course!
3 PM

Run 14:15 [2] 0.88 mi (16:12 / mi) +275m 8:13 / mi
shoes: Salomon Speed Cross 4

Why did we park on top of the hill?

Saturday Nov 25, 2017 #

9 AM

Run 41:58 [3] 4.49 mi (9:21 / mi) +47m 9:03 / mi
shoes: Salomon Sense Mantra - Blue

Down the road and up a big hill with mom on the bike. Legs were tired.
6 PM

Climbing 45:00 [3]

Bouldering. Finished a new 2-4 and 3-5.

Thursday Nov 23, 2017 #

8 AM

Run 8:05 [2] 0.67 mi (12:04 / mi)
shoes: Salomon Sense Mantra - Blue

Warmup.

Run race 23:13 [5] 3.09 mi (7:31 / mi) +1m 7:30 / mi
shoes: Salomon Sense Mantra - Blue

Erie Turkey Trot (5k)
It was a chilly morning, low-30's with a breeze. I started a little too far back and had to weave through some people, but it spread out quickly. Felt a lot better than I expected. The goal was under 24 min so pretty happy with my time.
C • If I start at the front 3
9 AM

Run 9:23 [2] 0.89 mi (10:33 / mi) +29m 9:35 / mi
shoes: Salomon Sense Mantra - Blue

Warmdown jog back to the car.

Tuesday Nov 21, 2017 #

10 AM

Run 57:05 [3] 5.42 mi (10:32 / mi) +200m 9:27 / mi
shoes: Salomon Sense Mantra - Blue

Such a nice day! Sunny, mid-50's, very windy though. White loop at South Park - minus the buffalo hill. Trails were pretty muddy.

Monday Nov 20, 2017 #

2 PM

Bike - Stationary 1:05:45 intensity: (4 @1) + (10:40 @2) + (46:08 @3) + (8:53 @4) 15.99 mi (14.6 mph)
ahr:151 max:160

Steady effort. Started watching Sherlock, way better than Making a Murderer.
6 PM

Climbing 45:00 [3]

Top-roping. Did 2 routes in a row since the wall is so short. Finished a couple 5.11-.
8 PM

Strength 5:00 [3]

Core

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