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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: O Joy

In the 29 days ending Feb 29:

activity # timemileskm+m
  PT9 9:32:05 0.0 0.01
  Orienteering6 6:01:11 15.2(23:46) 24.46(14:46) 22112 /26c46%
  walk8 4:08:27 13.55(18:20) 21.81(11:24) 45
  run4 1:31:39 6.78(13:31) 10.91(8:24)
  bike9 55:10 4.2 6.76
  swim1 27:52 0.45(1:01:16) 0.73(38:04)
  core/stretch1 17:35
  Stretch1 6:49
  Total26 23:00:48 40.19 64.68 26612 /26c46%

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Thursday Feb 29 #

9 AM

bike 6:00 [2] 1.4 mi (4:17 / mi)
ahr:94 max:104

pt wu

PT 1:01:36 [3]
ahr:84 max:116

6 PM

run 28:36 [3] 1.96 mi (14:36 / mi)
ahr:128 max:173 shoes: NB880 v 13 Grey

back to run wu 2:00 on/1:00 off cd

Tuesday Feb 27 #

7 PM

run 26:56 [3] 1.9 mi (14:10 / mi)
ahr:137 max:179 shoes: NB880 v 13 Grey

back to run wu then 5X 2:00 on/1:00 off then cd

Stretch 6:49 [1]
ahr:107 max:122

Monday Feb 26 #

9 AM

bike 6:04 [2] 1.4 mi (4:20 / mi)
ahr:94 max:100

pt wu

PT 1:08:26 [2]
ahr:85 max:124

6 PM

walk 34:01 [2] 1.75 mi (19:26 / mi)
ahr:100 max:114 shoes: NB880 v 13 Grey

Sunday Feb 25 #

12 PM

Orienteering 1:15:49 [3] 3.15 mi (24:06 / mi) +1m 24:04 / mi
ahr:110 max:128


Brown - Splits

Saturday Feb 24 #

12 PM

Orienteering 1:13:54 [3] 2.89 mi (25:34 / mi) +99m 23:06 / mi
ahr:134 max:188


OCIN_TROL-WARS_14_Middle_Creek_Feb_2024_4 Brown - Splits

Friday Feb 23 #

4 PM

Orienteering 1:08:37 [3] 1.92 mi (35:45 / mi) +28m 34:11 / mi
ahr:77 max:100

Thursday Feb 22 #

9 AM

bike 6:06 [3]
ahr:89 max:93

PT 1:10:02 [3]
ahr:79 max:113

Wednesday Feb 21 #

6 PM

walk 46:38 [3] 2.16 mi (21:38 / mi)
ahr:98 max:108

Tuesday Feb 20 #

6 PM

run 20:05 [3] 1.62 mi (12:24 / mi)
ahr:137 max:158 shoes: NB880 v 13 Grey

1 min on/off without a peep from my ankle

walk 3:52 [2] 0.19 mi (20:20 / mi)
ahr:106 max:135 shoes: NB880 v 13 Grey

core/stretch 17:35 [1]
ahr:89 max:107

stretch with 2 x 30 sec plank

Monday Feb 19 #

4 PM

bike 6:48 [1]
ahr:92 max:99

wu

PT 1:08:48 [2]
ahr:82 max:124

Sunday Feb 18 #

4 PM

walk 36:50 [2] 1.79 mi (20:35 / mi)
ahr:100 max:114 shoes: NB880 v 13 Grey

Saturday Feb 17 #

12 PM

Orienteering 28:13 [3] 1.23 mi (23:02 / mi) +18m 22:00 / mi
ahr:128 max:161


OCIN_TROL-WARS_13_McFarlan_Woods_Feb_2024_4 Brown - Splits

Thursday Feb 15 #

9 AM

bike 5:59 [3]
ahr:101 max:115

PT 1:14:13 [3] 0.0 mi (284:22:53 / mi)
ahr:73 max:111

Wednesday Feb 14 #

7 PM

walk 34:06 [2] 2.27 mi (15:01 / mi) +18m 14:40 / mi
ahr:109 max:131 shoes: NB880 v 13 Grey

Rosemead loop on my own.

Monday Feb 12 #

4 PM

bike 6:04 [2] 1.4 mi (4:20 / mi)
ahr:91 max:99

wu

PT 58:00 [2]
ahr:80 max:113

More dynamic and agility - I even got my heart rate up a bit with a couple of the exercises.

Sunday Feb 11 #

12 PM

Orienteering 52:30 [3] *** 2.46 mi (21:20 / mi) +47m 20:09 / mi
ahr:126 max:180 13c shoes: Gray/Teal X-Talon 230

OCIN WARS at Miami University Natural Areas Ecology Research Station Brown set by Mike Minium for 3.2 km. This felt good but it was an easy Brown course with a lot of trail running and Orange-level controls just off the trail. Started out feeling a bit slow but built up to running on the trails. Was a bit confused when I came to the field between C4 and C5 but figured it out quickly. C10 to finish could have been just trail run with an out and back for C11 so I lost a bit of time going across the field so the leg was a bit more challenging. I ran right past the go control, punched finish, walked around a bit, talked with Warren M., finally downloaded to find that I mp'd on the go. So I ran out and back for a race time of 61 min. Luckily this was still good enough to beat the rest of F55+! The actual finish time would have put me in 3rd on the course.

Orienteering 2:00 [3] 0.19 mi (10:31 / mi)
ahr:152 max:160 shoes: Gray/Teal X-Talon 230

redo of the finish leg from the download

OCIN_TROL-WARS_12_MUERC_Feb_2024_4 Brown - Splits

Friday Feb 9 #

6 PM

walk 33:47 [2] 2.03 mi (16:39 / mi) +16m 16:15 / mi
ahr:111 max:125 shoes: NB880 v 13 Grey

reverse Rosemead loop on my own

Thursday Feb 8 #

9 AM

bike 6:00 [2]
ahr:86 max:96

wu

PT 1:08:00 [3]
ahr:74 max:106

Starting to do some dynamic and agility exercises, I'm really happy with my DPTs at Athletico since they are responsive to what I want to be able to do and make up exercises that build that strength. I've never felt like it was enough to be able to walk or that I'm limited because of my age or gender.

Wednesday Feb 7 #

6 PM

run 16:02 [3] 1.3 mi (12:20 / mi)
ahr:130 max:160 shoes: NB880 v 13 Grey

Run on the Monon 16 min 1 min off/1 min on. This felt good with barely a peep from my ankle! The on's were probably too fast.

walk 26:27 [3] 1.65 mi (15:59 / mi) +11m 15:39 / mi
ahr:123 max:149

Monday Feb 5 #

11 AM

bike 6:09 [2]
ahr:101 max:113

wu

PT 55:00 [2]
ahr:70 max:108

6 PM

swim 27:52 [3] 0.73 km (38:04 / km)
ahr:120 max:169

Took advantage of the rarely empty Jordan Y pool.

Sunday Feb 4 #

5 PM

walk 32:46 [2] 1.71 mi (19:10 / mi)
ahr:121 max:142 shoes: NB880 v 13 Grey

Mystic Bay stroll with R

Saturday Feb 3 #

12 PM

Orienteering 1:00:08 [3] 3.37 mi (17:51 / mi) +27m 17:25 / mi
ahr:128 max:167 spiked:12/13c shoes: Gray/Teal X-Talon 230

OCIN WARS at Meadow Ridge/Elk Creek Brown course set at 4.4 km by Steve Vaughn. The gold course has grown up so that getting between paths was a bit rough. This was good with little lost time and I ran on the paved trails!

OCIN_TROL-WARS_11_Meadow_Ridge_Feb_2024_4 Brown - Splits

Thursday Feb 1 #

9 AM

bike 6:00 [2]
ahr:92 max:102

wu

PT 48:00 [2]
ahr:74 max:107

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