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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: kensr

In the 7 days ending Mar 12, 2023:

activity # timemileskm+mload
  O - competition2 1:58:45 6.08(19:32) 9.78(12:08) 325416.2
  Skate Ski2 1:37:24 7.84(12:25) 12.62(7:43) 97240.3
  Strength1 1:22:001c246.0
  Trail Running3 40:57 2.02(20:16) 3.25(12:36) 2657.8
  Road Running1 34:10 2.5(13:40) 4.02(8:30) 18102.5
  Total7 6:13:16 18.44 29.68 4651c1062.8

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MoTuWeThFrSaSu

Sunday Mar 12, 2023 #

9 AM

Trail Running warm up/down 4:46 [1] 0.23 mi (20:44 / mi)
ahr:96 max:108

Trail Running warm up/down 19:20 [1] 0.78 mi (24:48 / mi) +19m 23:02 / mi
ahr:99 max:145

O - competition race (Prince Wm) 59:55 [4] 5.01 km (11:58 / km) +218m 9:50 / km
ahr:124 max:159

Day 2 Brown. Hillier so had to decide whether to go up or around, or detour out to the road. Did all of that and decided I need to pick up my road pace a lot! Spring is coming and once the snow melts I’ll work on it. After 45 minutes I lost focus and came close to making serious mistakes. Lucked out, but need to build running endurance to get past that.

Again liked the terrain and QOC organization.

Day 2 - Brown X - Splits

Saturday Mar 11, 2023 #

9 AM

Trail Running warm up/down 7:52 [2] 0.59 mi (13:20 / mi)
ahr:101 max:123

O - competition race (Prince Wm day 1) 58:50 [3] 4.78 km (12:18 / km) +107m 11:04 / km
ahr:117 max:154

Brown day1. Liked running on the open reentrant terrain. Modest contours but clear if you paid attention. Had to detour around downed logs and some brush.
12 PM

Trail Running warm up/down 8:59 [2] 0.42 mi (21:23 / mi) +6m 20:26 / mi
ahr:96 max:104


Day 1 - Brown X - Splits

Friday Mar 10, 2023 #

8 AM

Skate Ski 45:30 [3] 7.6 km (5:59 / km) +37m 5:51 / km
ahr:113 max:152

Some laps with the groomer to change out sap jugs. Hard freeze overnight and trails were solid. Good skiing where I had gone with the groomer, other places a little quick.

Thursday Mar 9, 2023 #

11 AM

Skate Ski 51:54 [2] 5.02 km (10:20 / km) +60m 9:46 / km
ahr:92 max:126

Morning groom. Then tended some maple syrup production and skied after the temp had gone up too much. Soft deck and skis sank in.
4 PM

Road Running 34:10 [3] 2.5 mi (13:40 / mi) +18m 13:22 / mi

Clear sunny afternoon in the 40's. Hit the rail trail, which had been plowed and was dry. Nice easy run.

Monday Mar 6, 2023 #

5 PM

Strength (Trainer) 1:22:00 [3]
1c

At rec center with Adam. Easier on the shoulders as they've been tired during recent skiing. Will resume heavy training on them after ski season. Planned on running, too, but had no time before the Chester town meeting. Spent most of the day with reverse osmosis and boiling 32 gallons maple sap.
C • Sugar season 2

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