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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: cfosp1

In the 7 days ending Sep 29, 2012:

activity # timemileskm+m
  Biking Commuting4 2:49:06 41.48(4:05) 66.76(2:32) 260
  Orienteering1 2:39:38 7.31(21:51) 11.76(13:34) 177
  Running3 1:57:16 14.26(8:13) 22.95(5:07) 52
  Strength: Flexibility3 1:07:00
  Roller Skiing Skate1 48:44 3.61(13:30) 5.81(8:23) 15
  Total9 9:21:44 66.66 107.28 504

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Saturday Sep 29, 2012 #

7 AM

Running 26:11 [3] 5.15 km (5:05 / km) +21m 4:59 / km
ahr:153 max:169 shoes: Nike Air Pegasus+ 27

7:39 AM. Hamline Midway/Como Park. Burned 465 calories.
10.4 °C

Quick warm-up jog before stretches.

Strength: Flexibility 28:00 [3]

8:10 AM. Home.


Including 60 push-ups, 50 dips and 10 chin-ups.
11 AM

Orienteering race 2:39:38 [3] 11.76 km (13:34 / km) +177m 12:38 / km
ahr:138 max:171 shoes: Inov-8 Roclite 319

11:44 AM. Murphy-Hanrehan Park Reserve. Burned 800 calories.
23.1 °C

Busy parking lot with orienteers and mountain bikers. A good course in tough, hilly terrain. The most difficult was the dense vegetation consisting mostly of buckthorn and prickly ash. No major mistakes but a lot of small ones. They added up ...

Friday Sep 28, 2012 #

7 AM

Biking Commuting 39:35 [3] 15.52 km (2:33 / km) +55m 2:30 / km
ahr:146 max:194 shoes: All-City Space Horse

7:17 AM. Eagan, MN. Burned 575 calories.
8.3 °C

Cycle shorts were fine but not fingerless gloves. Rather cold fingers. Rode through Valley Park, they compacted the gravel some. Only two walkers with well-behaved pooches.
4 PM

Biking Commuting 41:22 [3] 17.12 km (2:25 / km) +69m 2:22 / km
ahr:161 max:247 shoes: All-City Space Horse

4:18 PM. Eagan, MN. Burned 706 calories.
23.2 °C

Unbelievable weather, riding in a shirtless tee. Nice not to have a headwind for a change. Love the stop and go for the sprints.

Thursday Sep 27, 2012 #

6 PM

Roller Skiing Skate 48:44 [3] 5.81 km (8:23 / km) +15m 8:17 / km
ahr:114 max:146 shoes: Pursuit T6004 roller skis

6:26 PM. Battle Creek East, St. Paul. Burned 472 calories.
16.2 °C

Working the smallish hill in NW of park with some V2 reps. This is the last roller ski training session, dryland from now till the snow starts flying.

Wednesday Sep 26, 2012 #

5 AM

Running tempo 49:02 [3] 9.1 km (5:23 / km) +21m 5:20 / km
ahr:147 max:176 shoes: Nike Air Pegasus+ 29

5:42 AM. SPA Track. Burned 805 calories.
5.7 °C

Last track workout for the summer with Kitty, Erica and Jake. Bittersweet, a good series of speed work over the course of the summer. I wish them the best for TCM. Mellie will be glad to have me back for Wednesday morning runs.

Strength: Flexibility 11:00 [3]

6:50 AM. Home.


Monday Sep 24, 2012 #

7 AM

Biking Commuting 44:17 [3] 17.06 km (2:36 / km) +64m 2:33 / km
ahr:136 max:157 shoes: All-City Space Horse

7:27 AM. Eagan, MN. Burned 606 calories.
6.6 °C

No exciting bird life this morning but a beautiful ride albeit with an apropriate early fall chill in the air. Wore my light xc skiing jacket and pants and was glad to have it.
4 PM

Biking Commuting 43:52 [3] 17.06 km (2:34 / km) +73m 2:31 / km
ahr:137 max:155 shoes: All-City Space Horse

4:36 PM. Eagan, MN. Burned 677 calories.
24.1 °C

Hot, 20C warmer than this morning. West wind, not so nice going up Montreal but I'd take an upphill in a headwind anytime against traffic on Hamline between Selby and University. Put in a couple of sprints to beat some lights. Fun, fun, fun!

Sunday Sep 23, 2012 #

8 AM

Running 42:03 [3] 8.7 km (4:50 / km) +11m 4:48 / km
ahr:155 max:171 shoes: Nike Air Pegasus+ 27 Trail WR

8:40 AM. Hamline Midway/Como Park. Burned 792 calories.
6.1 °C

The perfect early fall morning: crisp, blue, and the first trees in blazing colors. Big temperature differential between the side of my body exposed to the sun and the one facing away. I searched for my light gloves till I found them and was glad I had them. Big horse to-do at the fair grounds.

Strength: Flexibility 28:00 [3]

9:25 AM. Home.
8.0 °C

60 push-ups and 45 dips

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