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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Work4justice

In the 7 days ending May 5:

activity # timemileskm+m
  Mountain Bike3 5:14:53 75.07(4:12) 120.81(2:36) 772
  Orienteering2 3:52:46 11.73(19:51) 18.88(12:20) 39914 /17c82%
  Running2 2:32:47 15.06(10:09) 24.24(6:18) 250
  Spinning1 46:01 6
  weights1 24:17 0.72(33:48) 1.16(21:00) 2
  Stairmaster1 23:01
  Total7 13:13:45 102.58 165.08 142914 /17c82%
  [1-5]7 12:55:45

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SuMoTuWeThFrSa

Saturday May 5 #

6 AM

Mountain Bike (Mostly gravel/dirt) 2:48:01 [2] 40.04 mi (4:12 / mi) +457m 4:03 / mi
ahr:124 max:147

Friday May 4 #

9 AM

Running 1:34:43 intensity: (27 @0) + (13:51 @1) + (22:27 @2) + (49:41 @3) + (8:17 @4) 10.01 mi (9:28 / mi) +94m 9:12 / mi
ahr:138 max:152

3 PM

Orienteering 1:24:55 [2] 4.6 mi (18:28 / mi) +78m 17:32 / mi
ahr:126 max:147

Hanging flags for Get Your Bearings race.

Thursday May 3 #

5 AM

Spinning 46:01 intensity: (9:18 @0) + (13:37 @1) + (5:29 @2) + (5:56 @3) + (5:51 @4) + (5:50 @5) +6m
ahr:127 max:160

weights 24:17 intensity: (2:55 @0) + (3:52 @1) + (8:08 @2) + (6:05 @3) + (2:58 @4) + (19 @5) 0.72 mi (33:48 / mi) +2m 33:30 / mi
ahr:133 max:155

Stairmaster intervals 23:01 intensity: (50 @0) + (1:18 @1) + (2:16 @2) + (9:54 @3) + (7:49 @4) + (54 @5)
ahr:142 max:157

104 floors... skipped the erg for this. Mondo bruise all over my right knee from a trail Superman last weekend. Yeah, Full body slam.

Tuesday May 1 #

7 AM

Mountain Bike (gravel) 53:37 intensity: (3:22 @0) + (36:49 @1) + (8:51 @2) + (4:35 @3) 12.76 mi (4:12 / mi) +89m 4:07 / mi
ahr:124 max:144

Moderate pack

Running hills (trail gravel) 58:04 intensity: (8 @0) + (1:11 @1) + (2:57 @2) + (24:02 @3) + (23:47 @4) + (5:59 @5) 5.05 mi (11:30 / mi) +156m 10:29 / mi
ahr:147 max:163

Unhappy legs :/ Moderate pack. Finished the audio book "A Higher Loyalty." I liked it, pretty fascinating.

Mountain Bike 19:05 intensity: (27 @0) + (13:34 @1) + (3:30 @2) + (1:34 @3) 4.23 mi (4:31 / mi) +33m 4:24 / mi
ahr:126 max:138

Moderate pack...into work.

Monday Apr 30 #

5 PM

Mountain Bike (Gravel) 1:14:10 intensity: (1:04:59 @1) + (6:25 @2) + (2:46 @3) 18.04 mi (4:07 / mi) +194m 3:59 / mi
ahr:113 max:136

Easy spin home. Felt great. Rolling thunder Burt’s for a bit and what a difference.

Sunday Apr 29 #

11 AM

Orienteering 1:57:35 intensity: (33 @0) + (14:43 @1) + (35:32 @2) + (45:45 @3) + (12:30 @4) + (8:32 @5) 6.18 mi (19:02 / mi) +253m 16:53 / mi
ahr:140 max:182 spiked:10/13c

Planned a route that was about 10kish...save for the first 15 and last 15 min I did OK. Frustrated that I overshot the beginning and got off on the wrong trail during the last bit-and was close enough to 71 and didn't even realize it. The middle part was ok.

Orienteering 30:16 intensity: (27:19 @1) + (53 @2) + (2:04 @3) 0.95 mi (31:51 / mi) +69m 25:59 / mi
ahr:111 max:136 spiked:4/4c

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