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Training Log: Work4justice

In the last 7 days:

activity # timemileskm+m
  Orienteering2 5:03:09 11.44(26:30) 18.41(16:28) 487
  Spinning2 1:39:50
  weights2 1:05:57
  Running2 1:02:18 6.19(10:04) 9.96(6:15) 49
  Total6 8:51:14 17.63 28.37 536
  [1-5]6 8:11:45
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3:25
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TuWeThFrSaSuMo

Sunday Oct 22 #

11 AM

Orienteering 2:10:52 intensity: (28 @0) + (2:30 @1) + (9:09 @2) + (47:35 @3) + (38:57 @4) + (32:13 @5) 6.49 mi (20:10 / mi) +267m 17:53 / mi
ahr:151 max:175

Silver Lake...not horrible...but def can see where I overshot, made a couple of bad choices. But, ok. Not sure what's up with that heart rate? Need to look at it more when I have a chance. Plan to scan the map at work tomorr and do more analysis. Uploaded to livelox.

Start to 1: straight and WALKED. Maybe a little skipping.
1 to 2: used the trail which was my undoing. I didn't have the right bearing, and got distracted by seeing people on the trail. If I had gone straight north and paid attention, would have been much better.
2 to 3: Overshot a bit.
3 to 4: Stayed pretty well on bearing. Some green in there!
4 to 5: Gah, slipped a bit w on that, should have gone W around at that point but was committed in my head to E and thread through the water bodies.
5 to 6: Executed my plan quite well, and then saw some of my people and got disracted. :/
6 to 7: Um, when I went into the circle, was distracted that I was spot on and questioned it.
7 to 8: Wrong way Sally! Went west instead of east. 1st of 2 not great direction decisions.
8 to 9: Straight shot, drank water and had a quick bite.
9 to 10: Followed marsh.
10 to 11: This felt SO LONG. Kept making sure I was heading in the right direction.
11 to 12: Wrong way Sally again...but corrected, said hello to 2, and then got some confused but realized to head for the water.
12 to 13: Realized a couple of controls earlier that my head was tired and decided to road run to shake my head out a bit.
13 to 14: road or woods, road or woods, wood for good measure.
14 to 15: I hate crowds, I hate running in crowds so I decided to hit the dry ditch and run around. Time suck I know, but there it is.
15 to F: Love a good ABC run.

Brooks Adrenaline FTW.

Saturday Oct 21 #

9 AM

Running 33:16 [3] 3.08 mi (10:48 / mi) +38m 10:24 / mi

Annual purple run with officer Ben.

2 PM

Orienteering 2:52:17 intensity: (10:21 @0) + (2:27:17 @1) + (11:58 @2) + (2:41 @3) 4.95 mi (34:48 / mi) +220m 30:35 / mi
ahr:107 max:141

Winnewanna rust buster with BCB and JB. Called it quits when we saw too many hunters.

Friday Oct 20 #

Running 29:02 intensity: (15 @1) + (16:37 @2) + (8:29 @3) + (4 @4) + (3:37 @5) 3.11 mi (9:20 / mi) +11m 9:14 / mi
ahr:136 max:145

Work break run. Work has been nuts. Guessing it will settle soon.

Thursday Oct 19 #

5 AM

Spinning 39:27 intensity: (13:22 @0) + (11:23 @1) + (2:54 @2) + (9:06 @3) + (2:42 @4)
ahr:110 max:154

weights 23:44 intensity: (17:02 @1) + (3:20 @2) + (2:29 @3) + (53 @4)
ahr:119 max:154

weights 19:59 [1]
ahr:85 max:119

Abs

Wednesday Oct 18 #

Note

Went for a 5a run...about a mile in hit a rock or something and had a spectacular Superman. Called it a day and walked home.

Tuesday Oct 17 #

5 AM

Spinning 1:00:23 intensity: (9:18 @0) + (14:55 @1) + (9:17 @2) + (18:27 @3) + (8:16 @4) + (10 @5)
ahr:124 max:158

FTP 235

weights 22:14 intensity: (6:00 @0) + (15:53 @1) + (12 @2) + (9 @3)
ahr:97 max:126

Legs

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