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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bigE

In the 7 days ending Apr 21, 2012:

activity # timemileskm+m
  Cycling4 3:19:56 52.71(3:48) 84.83(2:21) 211
  Running4 2:31:32 16.15(9:23) 25.99(5:50) 20
  Orienteering2 1:38:06 8.66(11:19) 13.94(7:02) 226
  Core1 15:00
  Total9 7:44:34 77.52 124.76 457

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SuMoTuWeThFrSa

Saturday Apr 21, 2012 #

Running 45:00 [2] 9.0 km (5:00 / km)
shoes: Asics Gel 1160

Friday Apr 20, 2012 #

Cycling 25:00 [1] 12.0 km (2:05 / km)
shoes: Clips

Thursday Apr 19, 2012 #

11 AM

Cycling 1:03:55 intensity: (45:18 @1) + (15:59 @2) + (2:38 @3) 27.41 km (2:20 / km) +163m 2:16 / km
ahr:147 max:183 shoes: Clips

6 PM

Orienteering intervals (Sprint) 1:03:01 intensity: (27:33 @1) + (32:41 @2) + (2:47 @3) ** 9.04 km (6:58 / km) +61m 6:44 / km
ahr:147 max:187 shoes: Asics Gel 1160

Good sprint training on a new section of NRC. Thanks Andrew!

Be sure to read my blogpost for Georgia.

Wednesday Apr 18, 2012 #

Cycling 1:00:00 [2] 24.4 km (2:28 / km)
shoes: Clips

6 PM

Running intervals 1:01:32 intensity: (41:18 @1) + (19:12 @2) + (1:02 @3) 10.49 km (5:52 / km) +20m 5:49 / km
ahr:141 max:184 shoes: Asics Gel-1150

Some lingering fatigue but legs held out ok.

Tuesday Apr 17, 2012 #

3 PM

Cycling 51:01 intensity: (10:00 @2) + (41:01 @3) 21.02 km (2:26 / km) +48m 2:24 / km
ahr:140 max:182 shoes: Clips

Running warm up/down 25:00 intensity: (10:00 @1) + (10:00 @2) + (5:00 @3) * 4.0 km (6:15 / km)
shoes: Asics Gel-1150

Monday Apr 16, 2012 #

Core 15:00 [2]

Easy core followed by a solid stretching session.

Sunday Apr 15, 2012 #

Running warm up/down 20:00 intensity: (10:00 @1) + (10:00 @2) ** 2.5 km (8:00 / km)
shoes: Inov-8 Oroc

Orienteering 35:05 [3] *** 4.9 km (7:10 / km) +165m 6:08 / km
shoes: Inov-8 Oroc

Finished the weekend with a solid run. A few hooks on the first half but mostly very clean. A suboptimal route choice that I had planned for when I came out of the spectator cost me forty seconds on the last loop. Dug deep in the final controls. I think everyone was feeling the effects of the Long so it paid off. One other 40 second mistake to #13 where I didn't have a good attack and my bearing was slightly off. Otherwise very decisive. Ran the whole course entirely alone but did a good job of pushing myself while staying in control. RouteGadgetWinSplits
C • good weekend! 4

Middle - Blue - Splits

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