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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Nov 26, 2011:

activity # timemileskm+m
  Running5 4:19:51 26.57(9:47) 42.76(6:05) 298
  Cycling5 3:55:08 49.9 80.3 447
  Orienteering2 2:05:07 8.81(14:12) 14.18(8:49) 370
  Core3 40:00
  Total9 11:00:06 85.28 137.24 1115
  [1-5]9 11:00:04

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SuMoTuWeThFrSa

Saturday Nov 26, 2011 #

11 AM

Cycling 29:39 intensity: (14 @2) + (29:25 @3) 12.58 km (2:21 / km) +109m 2:16 / km
ahr:169 max:182 shoes: Clips

Orienteering (Control Hanging) 30:00 [1] ** 3.3 km (9:06 / km) +48m 8:29 / km
ahr:137 max:162 shoes: Inov-8 Oroc

1 PM

Running 1:30:09 intensity: (44:40 @1) + (36:08 @2) + (9:21 @3) ** 11.16 km (8:05 / km) +250m 7:16 / km
ahr:136 max:189 shoes: Inov-8 Oroc

Helped Jeff run the Man of the Year competition. Helped put out the controls then went out on the course and kept an eye on the runners.

Cycling 32:36 intensity: (2 @0) + (32 @2) + (8:32 @3) + (18:36 @4) + (4:54 @5) 12.6 km (2:35 / km) +59m 2:32 / km
ahr:155 max:186 shoes: Clips

Friday Nov 25, 2011 #

5 PM

Running 53:39 intensity: (7:21 @1) + (24:16 @2) + (22:02 @3) 12.22 km (4:24 / km) +30m 4:20 / km
ahr:169 max:183 shoes: Asics Gel 1160

First Tempo run of the winter. Hurray! Felt strong the whole time. Felt a bit beat up at end but that's to be expected. Really like this workout. Tempo pace settled at 4:08.
C • good job Eric....repeat th... 1

Thursday Nov 24, 2011 #

7 AM

Running 18:00 [1] 3.0 km (6:00 / km)
shoes: Asics Gel 1150

Morning recovery run with Molly. The 3km doesn't quite cut it for me so maybe will try for a bit longer route next time.
C • Yes...a minimum of 5 km wou... 1

Core 10:00 [3]

Wednesday Nov 23, 2011 #

6 PM

Running intervals 1:08:03 intensity: (33:38 @1) + (18:39 @2) + (15:46 @3) 11.88 km (5:44 / km) +18m 5:41 / km
ahr:140 max:197 shoes: Asics Gel 1150

Solid first snowy workout. Messed up the instructions a little bit but in the end ran the required amount.

Tuesday Nov 22, 2011 #

Running 30:00 [1] ** 4.5 km (6:40 / km)
shoes: La Sportiva Crosslite

Core 15:00 [3]

7 AM

Cycling 1:05:00 [2] 25.0 km (2:36 / km)
shoes: Clips

Was rudely awakened by Molly to go biking. Pretty along the river with the frost everywhere, that is until it started to form on my eyeballs ‡-(

Was actually pretty prepared for the temp this time. Switched to ski gloves and double socks. Can now bike, both hands on the handlebars, with near cold immunity.
C • O on Saturday? 1

Monday Nov 21, 2011 #

Cycling 20:00 [1]
shoes: Clips

Frigid today. Had to bike with two buffs and both hands in my pockets.
C • that 3

Core 15:00 [3]

Sunday Nov 20, 2011 #

8 AM

Orienteering long (Line-O) 1:35:07 intensity: (25:17 @1) + (52:19 @2) + (17:31 @3) *** 10.88 km (8:44 / km) +322m 7:37 / km
ahr:167 max:188 shoes: Inov-8 Oroc

Physically challenging Line-O by me on the old Mines map. Covered pretty much all the forest around Cite des Jeunes that we never get to run on. Thanks to all who came. The actual line was just over 11km and ended up running out of time before I could complete the whole thing. Hopefully I'll get back in that forest before the snows down.
C • Scale... 2

Cycling 47:55 intensity: (44:54 @1) + (3:01 @2) 14.29 km (3:21 / km) +63m 3:17 / km
ahr:132 max:169 shoes: Clips

Cycling 10:35 intensity: (1:33 @1) + (9:02 @2) 3.35 km (3:10 / km) +92m 2:47 / km
ahr:150 max:171 shoes: Clips

Cycling 29:23 intensity: (11:38 @1) + (16:18 @2) + (1:27 @3) 12.48 km (2:21 / km) +124m 2:15 / km
ahr:160 max:182 shoes: Clips

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