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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mr Wonderful

In the 7 days ending Jun 17, 2017:

activity # timemileskm+mload
  Orienteering2 5:13:51 13.16(23:51) 21.18(14:49) 50919c277.3
  Biking3 4:33:30 49.74(10.9/h) 80.05(17.6/h) 7461c355.0
  Running1 29:31 3.05(9:41) 4.91(6:01) 180.2
  Weights1 15:0015.0
  Walking1 6:05 0.28(21:42) 0.45(13:29) 36.1
  Total6 10:37:57 66.23 106.59 126020c733.6
  [1-5]6 9:53:04
averages - sleep:6.3 weight:213.6lbs

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Saturday Jun 17, 2017 #

8 AM

Orienteering 3:28:06 intensity: (14:53 @0) + (3:07:57 @1) + (5:16 @2) 8.77 mi (23:44 / mi) +326m 21:17 / mi
ahr:107 max:148 12c slept:6.0 weight:215.6lbs shoes: Roclite #2

Flagged all of the ones Barbara and I scouted in March but apparently had not flagged. With Cris and with 20 lb pack, which got old right around 2 hours (the pack, not Cris).

Biking 2:22:47 intensity: (9 @0) + (1:23:55 @1) + (43:46 @2) + (12:50 @3) + (1:33 @4) + (34 @5) 18.42 mi (7.7 mph) +606m
ahr:134 max:221 1c shoes: Jamis Dragon Sport 29er

Poto +:

* the one parallel error Rick busted me on (depression near a saddle that has a shockingly similar shape to the depression)

* short trail mapping near Halfmoon

* briefly walked out into Blind Lake for cooling

Ground was lightly tacky so I cleaned everything, which was surprising.

My brakes are HOWLING! Embarrassingly loud. Upside: Plenty of warning of my presence for the many hikers.

Walking 6:05 [1] 0.28 mi (21:42 / mi) +3m 21:01 / mi
ahr:105 max:123

I can swim ~150 meters before I need a break.

Tuesday Jun 13, 2017 #

7 AM

Weights 15:00 [1]
slept:6.0 weight:212.6lbs

10x 30 lb per side deadlift
12 push ups
10x 30 lb per side curls
More deadlifts
More push-ups
More curls
8 PM

Running 29:31 intensity: (30 @0) + (5:04 @1) + (7:57 @2) + (8:09 @3) + (4:26 @4) + (3:25 @5) 3.05 mi (9:41 / mi) +1m 9:40 / mi
ahr:151 max:183 shoes: Brooks Ghost Blue

Testing the well. It's slightly deeper. Woo woo

Monday Jun 12, 2017 #

6 AM

Biking (commute with panniers) 1:00:50 intensity: (1:51 @0) + (57:48 @1) + (1:11 @2) 15.71 mi (15.5 mph) +11m
ahr:119 max:147 slept:6.0 weight:213.4lbs shoes: Long Haul Trucker

Measured effort, more or less even made my meeting. Still must get a more efficient packing system, or just get up earlier. Also, my personal phone is on the dining table.
4 PM

Biking (commute with panniers) 1:09:53 intensity: (1:04:19 @1) + (5:11 @2) + (23 @3) 15.61 mi (13.4 mph) +129m
ahr:129 max:157 shoes: Long Haul Trucker

Hot....windy....slow. Did make meeting more or less on time, but not by much!

Sunday Jun 11, 2017 #

8 AM

Orienteering 1:45:45 intensity: (27:30 @0) + (1:17:41 @1) + (34 @2) 4.39 mi (24:05 / mi) +184m 21:19 / mi
ahr:99 max:144 7c slept:7.0 weight:212.8lbs

2nd to last scout? W/ Cris and 20 lb pack.

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