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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: rjb3

In the 7 days ending Nov 5, 2017:

activity # timemileskm+m
  Strength (machines)2 2:00:00
  Orienteering2 1:22:43 4.65(17:46) 7.49(11:03) 13224c
  Elliptical2 40:00
  Balance2 20:00
  Total4 4:22:43 4.65 7.49 13224c

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Sunday Nov 5, 2017 #

9 AM

Orienteering race 1:04:13 intensity: (2:30 @1) + (22:25 @2) + (35:23 @3) + (3:51 @4) + (4 @5) *** 5.23 km (12:17 / km) +85m 11:22 / km
ahr:126 max:160 11c

DVOA Long course at Mount Penn. Brown-X (M70)
Open woods, but very rocky. Also, rather wet. My biggest error was #4 where I was well right of where I thought and took a little loop before figuring out where I was. Also took a strange turn coming out of #6, but no major harm done there. And slipped after punching #10 and bruised my right thigh, so was a little slower finishing.
Route

Mount Penn - Long BrownX - Splits

Saturday Nov 4, 2017 #

2 PM

Orienteering race 18:30 intensity: (31 @2) + (3:21 @3) + (11:03 @4) + (3:35 @5) *** 2.26 km (8:10 / km) +47m 7:24 / km
ahr:151 max:176 13c

DVOA Sprint at Penn State Berks. Brown (M70)
No big problems and I was able to keep running most of the way.
Even at 1:5000 I had trouble reading the details on the map.
Route

Penn State Berks - Sprint 2 Brown - Splits

Thursday Nov 2, 2017 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1410 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

4 + 3 + 3

Tuesday Oct 31, 2017 #

Note

Garden work at Locust Grove.
Planting pansy plants and removing some of the sod from around a tree to help mowing.

Monday Oct 30, 2017 #

Elliptical warm up/down 20:00 [2]

Interval program. Level 16. 1340 strides.

Strength (machines) 1:00:00 [1]

Usual set of machines.

Balance 10:00 [1]

4 + 3 + 3

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