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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hansolo

In the 7 days ending Mar 22, 2015:

activity # timemileskm+m
  Orienteering3 3:24:50 18.26(11:13) 29.39(6:58) 55535c
  Running2 1:18:13 5.9 9.49 150
  Strength & Conditioning1 50:00
  Total6 5:33:03 24.16 38.88 70535c
averages - sleep:7

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Sunday Mar 22, 2015 #

10 AM

Orienteering race 1:04:50 [4] *** 7.6 mi (8:32 / mi) +130m 8:06 / mi
27c slept:7.0

pt 13 - not well-planned, not well-executed. Better attackpoint next time and maintain contour elevation
pt 17-18 - I oversimplified and it cost me a bit.

Overall, not a bad run but not my best. My first and only excuse will be, a pretty good one, that I was running in Nike Free's with zero grip. My Salamon mud-crawlers were locked in a friend's vehicle (so I thought) and he went off to an early start leaving me with a friend's road shoes. Other than that, I just need to get back in the grove - that rhythm I reached last semester.. The snow trails didn't help.. Anywho, looking forward to Kentucky's Flying Pig, which will give me some redemption!

Saturday Mar 21, 2015 #

11 AM

Orienteering race 1:10:00 [4] 7.5 km (9:20 / km) +325m 7:40 / km
shoes: Salomon Men's Speedcross 3

Thursday Mar 19, 2015 #

Note
(rest day)

Restin up for this weekend's races. Maybe a jog tomorrow and some more map time between now and Sat.

Wednesday Mar 18, 2015 #

10 PM

Running 34:38 [3]
shoes: Salomon Men's Speedcross 3

Awesome night run with some highschool XC buddies, last 2min were sub 5:30 for sure

Tuesday Mar 17, 2015 #

11 AM

Strength & Conditioning (Lifting - Chest, Tri) 50:00 [4]

4 x 15 Dumbbell Press with 40lbers
3 x 15 Shoulder Press with 30lbers
3 x 15 Low Row @ 105lbs
3 x 15 Lat Pulldown @ 105lbs
4 x 15 Tricep Pulldown @ 40lbs
3 x 15 Skullcrushers @ 40lbs

Fairly good lift for most exercises (esp Shoulder, and Tri stuff)
3 PM

Orienteering 1:10:00 [3] *** 6.0 mi (11:40 / mi) +100m 11:06 / mi
8c shoes: Salomon Men's Speedcross 3

Ran/vetted part of a VOC course with Doug. Tons of fun to check out the Oak Mt terrain which will be the site of the 2020something WOC..

Monday Mar 16, 2015 #

2 PM

Running hills 43:35 [3] 5.9 mi (7:23 / mi) +150m 6:51 / mi
shoes: Salomon Men's Speedcross 3

Rough run in the sun!

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