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Training Log Archive: Work4justice

In the 7 days ending Nov 17, 2018:

activity # timemileskm+m
  Orienteering2 3:58:50 11.49(20:47) 18.49(12:55) 295
  Running4 3:40:55 21.27(10:23) 34.23(6:27) 283
  Spinning2 2:03:19
  Yoga1 1:00:00
  Stairmaster1 20:00
  weights1 20:00
  Total8 11:23:04 32.76 52.72 578
  [1-5]8 10:50:00

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SuMoTuWeThFrSa

Saturday Nov 17, 2018 #

6 AM

Running 1:53:30 intensity: (16 @0) + (24:56 @1) + (48:23 @2) + (38:32 @3) + (1:23 @4) 12.02 mi (9:27 / mi) +135m 9:07 / mi
ahr:135 max:151

O dark thirty with Angel.
3 PM

Orienteering 1:50:43 [1] 4.01 mi (27:37 / mi) +78m 26:03 / mi
ahr:99 max:172

Scouting for Maybury Mayhem.

I may have built a bridge.

Thursday Nov 15, 2018 #

5 AM

Spinning 52:00 [3]

Forgot HR strap. Actually self talked that I could live without data for one day. Tried 300 FTP. HARD.

weights 20:00 [2]

Stairmaster 20:00 [4]

Wednesday Nov 14, 2018 #

7 AM

Running 54:25 intensity: (35 @0) + (21:41 @1) + (25:09 @2) + (6:36 @3) + (23 @4) + (1 @5) 6.01 mi (9:03 / mi) +46m 8:51 / mi
ahr:130 max:155

Freezing cold run with Angel.
3 PM

Running 32:49 intensity: (1:02 @0) + (22:38 @1) + (5:24 @2) + (3:19 @3) + (26 @4) 2.19 mi (14:59 / mi) +102m 13:06 / mi
ahr:124 max:150

Fun run with Jens. I really need to get back to this park.

Tuesday Nov 13, 2018 #

5 AM

Spinning 1:11:19 intensity: (27:00 @0) + (15:27 @1) + (9:10 @2) + (12:38 @3) + (5:48 @4) + (1:16 @5)
ahr:120 max:158

Monday Nov 12, 2018 #

7 AM

Running (Treadmill) 20:11 intensity: (4:10 @0) + (3:53 @1) + (4:14 @2) + (7:29 @3) + (25 @4) 1.05 mi (19:13 / mi)
ahr:126 max:149

Intervals at 15% grade from 2.8 to 4.0 speed.

Down 15#.

Got new winter trail/O running shoes. Had S Labs. Trying Montrail Trans Alps and Saomon Wings Pro 2 Trail runners. Both pair are ugly AF. O well. Feel good. Few swamp crossings will take care of that.

Thinking through next year's adventures to determine winter training goals.

Yoga 1:00:00 [1]

Sunday Nov 11, 2018 #

Event: SMOC Waterloo
 
12 PM

Orienteering 1:36:31 intensity: (1 @0) + (6:20 @1) + (19:05 @2) + (37:44 @3) + (23:45 @4) + (9:36 @5) 6.13 mi (15:45 / mi) +211m 14:13 / mi
ahr:144 max:163

Finally cleaning up my orienteering act AND a runnable course. I did better today.

Some of the overlaps make no sense. Anyway, I did get turned around exiting 7 and 10. Also, my entries and exits were not optimal. But other than that, no excursions today!

My tracking must still be on smart mode? Need to figure this out. Just checked and it's on every second. I have it on Hike mode, maybe I should use trail running.

Orienteering (Flag pickup) 14:29 [1] 0.83 mi (17:27 / mi) +5m 17:09 / mi
ahr:113 max:130

Orienteering (Flag pickup) 17:07 [1] 0.52 mi (32:55 / mi) +2m 32:33 / mi
ahr:114 max:135


Red - Splits

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