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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: maprunner

In the 7 days ending Jan 22, 2013:

activity # timemileskm+mload
  orienteer2 2:22:52 6.28(22:46) 10.1(14:09) 426348.5
  weights1 50:00150.0
  run/walk2 40:0080.0
  erg1 30:0060.0
  Nordic track1 30:0060.0
  stretch 7 7
  Total8 4:52:59 6.28 10.1 426698.5
  [1-5]6 4:47:41

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WeThFrSaSuMoTu

Tuesday Jan 22, 2013 #

stretch 1 [0]

Nordic track 30:00 [2]

Monday Jan 21, 2013 #

stretch 1 [0]

erg 30:00 [2]

Sunday Jan 20, 2013 #

8 AM

stretch 1 [0]

orienteer race 1:13:51 intensity: (5:11 @0) + (9:55 @1) + (21:01 @2) + (33:58 @3) + (3:41 @4) + (5 @5) 5.2 km (14:12 / km) +195m 11:58 / km
ahr:152 max:196

run/walk warm up/down 20:00 [2]

Day 2 in Georgia. Warm (50s) and sunny. Woods were more open today, which was nice. I just wish I had enough energy to push hard for two days in a row. I walked most of the course today. In some ways, this was good, since my navigation was decent (except for when I turned off my brain on the way to 8, and walked way too far). Overall, a good start to the year. Just have to work on being fit enough for multi-day races.

route

GreenY-Day2 - Splits

Saturday Jan 19, 2013 #

Event: 2013 Georgia Navigator Cup & Extreme-O
 

stretch 1 [0]

run/walk warm up/down 20:00 [2]

10 AM

orienteer race 1:09:01 intensity: (8:50 @1) + (15:08 @2) + (40:21 @3) + (4:09 @4) + (33 @5) 4.9 km (14:05 / km) +231m 11:24 / km
ahr:157 max:188

Day 1 in Georgia. Perfect temps for running and bright sunshine. Courses were OK, although we did go through some thick vegetation at the end, which I could have done without. I kept up a good pace and moved well in and out of controls. One mistake, when I got pulled offline by trying to run with a West Point cadet. Fortunately, I relocated quickly. Overall, a decent run.
route

GreenY-Day1 - Splits

Friday Jan 18, 2013 #

stretch 1 [0]

Travel day to Georgia. Picked up Jenny at the airport ; saw Marit at the hotel; and Glen stopped by during dinner. Looking forward to the warm temps and open woods this weekend.

Thursday Jan 17, 2013 #

stretch 1 [0]

Wednesday Jan 16, 2013 #

stretch 1 [0]

weights 50:00 [3]

First session with my new trainer, Eric. Definitely different than my last trainer, with more aerobic type intervals. And harder arm work! Quads and biceps are quivering now. And we train for only 50 minutes. Now I'll have to add 10 more minutes back into my training for this week...:)

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