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Training Log Archive: AliC

In the 7 days ending Jul 29, 2022:

activity # timemileskm+m
  Running5 3:24:14 23.98(8:31) 38.6(5:17) 132
  Paddling3 1:18:54 3.89(20:17) 6.26(12:36) 10
  Rowing1 53:22 4.7(11:21) 7.56(7:03)
  Orienteering2 40:17 2.43(16:35) 3.91(10:18) 7426c
  Strength1 11:18
  Total9 6:28:05 35.0 56.33 21626c
  [1-5]9 4:42:09

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SaSuMoTuWeThFr

Friday Jul 29, 2022 #

12 PM

Running 16:58 intensity: (8:39 @0) + (7:15 @1) + (45 @2) + (19 @3) 1.26 mi (13:28 / mi)
ahr:102 max:142

Two laps of Gula Stigen - went off course at the beginning, definitely helpful to have Mike steer me in the right way as I went around, should have more seriously taken it as a line-o! =)

Running race 4:15 intensity: (57 @1) + (3:17 @2) + (1 @3) 0.54 mi (7:52 / mi)
ahr:144 max:158

Orienteering 11:59 intensity: (1:09 @0) + (5:30 @1) + (5:20 @2) 0.58 mi (20:40 / mi)
ahr:127 max:157 20c

The Waddtage SuperSprint 2022

Super fun! I remembered from the super sprint in Uppsala a long time ago that these were tricky. Mostly spotted the right tree/cliff on the first pass, and just super fun to be so challenged on a different scale than usual, really can't let a second of attention pass!! Just so much fun!
7 PM

Paddling 12:25 intensity: (4:53 @0) + (7:32 @3) 0.52 mi (23:52 / mi) +5m 23:15 / mi
ahr:69 max:92

Paddling with Sylvia, testing out her new paddle! She had a good go at the beginning, it might help us to paddle a bit on the windsurf board where she can more easily see what I'm doing and sense her effect on the water...

Gula Stigen 1000 - Splits

Thursday Jul 28, 2022 #

8 AM

Paddling 13:25 intensity: (15 @0) + (13:10 @1) 0.44 mi (30:30 / mi)
ahr:63 max:70

Canoe with Sylvia and Martin.

Wednesday Jul 27, 2022 #

8 AM

Paddling 14:08 intensity: (13:47 @0) + (21 @3) 0.96 mi (14:43 / mi)
ahr:75 max:84

Canoe with dad over to Denne's Marina to run.

Running 47:55 intensity: (34 @0) + (7:09 @1) + (21:02 @2) + (17:28 @3) + (1:42 @4) 6.24 mi (7:41 / mi) +39m 7:32 / mi
ahr:151 max:175

Run - did a 26 min threshold run, felt pretty good!

Paddling 15:19 [0] 0.96 mi (15:57 / mi) +3m 15:47 / mi
ahr:80 max:93

Paddle back with Dad.

Paddling 23:37 [0] 1.01 mi (23:23 / mi) +3m 23:12 / mi
ahr:74 max:88

Paddle with the two kiddos around the Twin Islands.

Tuesday Jul 26, 2022 #

7 AM

Rowing 53:22 intensity: (36:04 @0) + (17:18 @1) 4.7 mi (11:21 / mi)
ahr:97 max:112

Morning row! Great to be back in the scull!

Monday Jul 25, 2022 #

1 PM

Strength 11:18 [1]
ahr:57 max:68

Core.

Sunday Jul 24, 2022 #

5 AM

Running 41:00 intensity: (44 @0) + (9:32 @1) + (30:44 @2) 4.98 mi (8:14 / mi)
ahr:137 max:149

Yay! Alex got in touch because she was in Rochester too! So we met up for an early o'clock run on the Greenway Trail. So great to start to catch up!!
2 PM

Running 4:21 intensity: (23 @0) + (3:58 @1) 0.39 mi (11:04 / mi) +25m 9:14 / mi
ahr:111 max:121

Orienteering 28:18 intensity: (13:56 @1) + (14:08 @2) + (14 @3) 1.85 mi (15:18 / mi) +74m 13:37 / mi
ahr:136 max:161 6c

DGL's July XXL league training, just a few days too late! Great to get out and do on the way up to the cottage, really was not far off our route at all. And we spotted a good playground on the way up to the park, so Tom drove down to it and I just jogged the mile down to it after training.

Training went ok, right from the parking lot the woods was super thick and a bit discouraging, but it was actually white as indicated on the map for most of it! A bit of a bobble to the last control - hit a trail nearly at the depression, but wasn't sure if I needed to turn left or right, so lost some time, should have either been more sure on my way in or aimed off if I was going to use the trail as a major catching feature!

Running 8:07 intensity: (5:25 @1) + (2:42 @2) 0.93 mi (8:43 / mi)
ahr:131 max:142

Saturday Jul 23, 2022 #

8 AM

Running 1:21:38 intensity: (32 @0) + (15:34 @1) + (1:05:13 @2) + (19 @3) 9.64 mi (8:28 / mi) +68m 8:17 / mi
ahr:138 max:152

Long run, 40 min turn around (very slightly longer way back, so was not so uneven really). Felt good and really nice to do on the Greenway trail, made it to the Lehigh Valley trail and went about a mile on it too, but it was sunnier, so a little less pleasant.

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