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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rjb3

In the 7 days ending Nov 4, 2017:

activity # timemileskm+m
  Strength (machines)2 2:00:00
  Trail running1 54:16 3.87(14:02) 6.22(8:43)
  Elliptical2 40:00
  Balance2 20:00
  Orienteering1 18:30 1.41(13:09) 2.26(8:10) 4713c
  Total4 4:12:46 5.27 8.49 4713c
  [1-5]4 4:05:16

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Saturday Nov 4, 2017 #

2 PM

Orienteering race 18:30 intensity: (31 @2) + (3:21 @3) + (11:03 @4) + (3:35 @5) *** 2.26 km (8:10 / km) +47m 7:24 / km
ahr:151 max:176 13c

DVOA Sprint at Penn State Berks. Brown (M70)
No big problems and I was able to keep running most of the way.
Even at 1:5000 I had trouble reading the details on the map.
Route

Thursday Nov 2, 2017 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1410 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

4 + 3 + 3

Tuesday Oct 31, 2017 #

Note

Garden work at Locust Grove.
Planting pansy plants and removing some of the sod from around a tree to help mowing.

Monday Oct 30, 2017 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1340 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

4 + 3 + 3

Sunday Oct 29, 2017 #

9 AM

Trail running 54:16 intensity: (7:30 @0) + (14 @2) + (6:08 @3) + (16:27 @4) + (23:57 @5) 6.22 km (8:43 / km)
ahr:144 max:169

Baird Park
Gloomy day. 60F and raining. Light rain at the start, but picked up near the end.

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