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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mayer22

In the 7 days ending Jan 22, 2023:

activity # timemileskm+ft
  Orienteering1 2:20:45 6.37(22:06) 10.25(13:44) 1532
  Strength2 2:07:00
  Commuting3 1:34:38 25.46(16.1/h) 40.97(26.0/h) 2300
  Trail Running2 1:12:16 7.11(10:10) 11.44(6:19) 1679
  Hiking1 1:08:02 1.18(57:39) 1.9(35:50) 456
  Yoga1 30:00
  Stretching1 15:00
  Road Running1 7:00 0.5(14:00) 0.81(8:42)
  Bike Maintenance2 2
  Total13 9:14:43 40.62 65.37 5967
  [1-5]8 6:32:51

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Sunday Jan 22, 2023 #

5 PM

Trail Running tempo 53:25 intensity: (6 @0) + (15 @1) + (2:59 @2) + (20:32 @3) + (29:33 @4) 5.43 mi (9:50 / mi) +1353ft 7:58 / mi
ahr:158 max:172 shoes: Salomon Speedcross Pro

Homeplace w/Skip
Misty. Finished during dusk. Still not strong but didn't feel spent coming down the mountain.

Stretching 15:00 [0]

Saturday Jan 21, 2023 #

8 AM

Orienteering 2:20:45 intensity: (41:42 @0) + (1:13:50 @1) + (24:37 @3) + (36 @4) 6.37 mi (22:06 / mi) +1532ft 18:00 / mi
ahr:99 max:167 shoes: Salomon Speedcross Pro

Mountain Lake w/ Aaron B
Giving them some practice and pointers. Our pace was pretty slow

Temps in the 20's. Trees above the lake were frozen.
3 PM

Hiking 1:08:02 [0] 1.18 mi (57:39 / mi) +456ft 42:13 / mi
ahr:77 max:133

Walk w/Zitch/Skip/Nut/E

Zitch off leash most of the time. He didn't wander or run much to explore which was good.

Friday Jan 20, 2023 #

9 AM

Bike Maintenance 1 [0]

Swapped my front wheel on the road bike (Allez).

It was nice and smooth when riding. Both the current wheels are crunchy. I should either clean the bearings on the old wheels or replace both wheels.
10 AM

Commuting 29:40 intensity: (13 @1) + (6:59 @2) + (19:38 @3) + (2:50 @4) 8.27 mi (16.7 mph) +782ft
ahr:146 max:175 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Heavy pack. TW10

Tire busted as I started down the driveway. I swapped my wheel out because something must be wrong with the wheel or tire. Good ride after that. Smooth wheel.
11 AM

Strength 1:05:00 [2]

Gym was pretty busy but I was able to get in everything.
5 PM

Commuting 35:40 intensity: (13:39 @1) + (17:50 @2) + (3:11 @3) + (1:00 @4) 8.9 mi (15.0 mph) +843ft
ahr:122 max:164 shoes: Pearl Izumi X Alp Enduro IV

Ride home with some errands. Light pack. HW10

Left pretty late. Dark for most of the ride.

Wednesday Jan 18, 2023 #

10 AM

Commuting 29:18 intensity: (2:57 @1) + (10:45 @2) + (15:36 @3) 8.29 mi (17.0 mph) +675ft
ahr:138 max:156 shoes: Pearl Izumi X Alp Enduro IV

Ride in. Heavy pack. Pretty warm.
12 PM

Strength 1:02:00 [2]

Crowded
Everything except leg curls/extensions
3 PM

Bike Maintenance 1 [0]

Reset/tightened the shifter cable and finished wrapping my handlebars on that side.

Still have to do everything for the front shifter/cable.
5 PM

Road Running 7:00 [0] 0.5 mi (14:00 / mi)
shoes: Pearl Izumi X Alp Enduro IV

Attempted to ride to the grocery store but got another flat in the same place I got the one earlier but also in the same tire and part of the tire. I checked the tire when replacing and rode back to my office without an issue so I am not sure what the issue is. And checked again when I replaced it another time.

Luckily I was meeting the rest of the family at the grocery store anyway so I just jogged over instead.

Tuesday Jan 17, 2023 #

6 PM

Trail Running warm up/down 18:51 intensity: (1:15 @1) + (9:53 @2) + (7:43 @3) 1.68 mi (11:13 / mi) +326ft 9:29 / mi
ahr:136 max:152 shoes: Salomon SuperCross Blue

Homeplace w/Zitch/Skip

Was planning on a short road run as well but ran out of time.

Monday Jan 16, 2023 #

10 AM

Yoga 30:00 [0]

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