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Training Log Archive: Gswede

In the 7 days ending Dec 12, 2022:

activity # timemileskm+mload
  Running6 4:26:04 30.83(8:38) 49.62(5:22) 162188.8
  Orienteering2 2:43:17 11.62(14:03) 18.7(8:44) 59417c40.3
  Circuit Training3 1:39:0329.6
  Cycling4 1:26:41 16.1(11.1/h) 25.91(17.9/h) 47915.1
  Total11 10:15:05 58.55 94.22 269417c173.8

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Monday Dec 12, 2022 #

12 PM

Orienteering 1:00:08 [3] *** 8.29 km (7:15 / km) +258m 6:17 / km
ahr:90 max:145 10c

2/90

It was a good day
9 PM

Circuit Training 35:01 [3]

Sunday Dec 11, 2022 #

Event: DVOA Coventry Woods
 
12 PM

Orienteering 1:43:09 intensity: (19:20 @1) + (50:27 @2) + (32:35 @3) + (47 @4) *** 10.41 km (9:54 / km) +336m 8:32 / km
ahr:121 max:159 7c

1/90

Very slick conditions out there, extremely slow down the rocky slopes where the tornado went through in 2017. But most of the terrain is fun, challenging, and super physical. So extremely grateful to have this right next to the city.

Today marks the start of a winter project of mine: 90 days of Orienteering.

The rules are simple. For the next 90 days (ending March 11) I will either orienteer in terrain or do a map exercise, for the days when I have to do a speed workout, for example.

Saturday Dec 10, 2022 #

5 PM

Running 1:00:00 [3] 11.52 km (5:13 / km) +178m 4:50 / km
ahr:175 max:197

Circuit Training 35:00 [3]

Friday Dec 9, 2022 #

9 AM

Cycling 13:51 intensity: (5:23 @1) + (7:40 @2) + (47 @3) + (1 @4) 6.12 km (26.5 kph) +36m
ahr:114 max:149

2 PM

Running 41:03 intensity: (12 @1) + (33 @2) + (14:13 @3) + (24:47 @4) + (1:18 @5) 6.28 km (6:32 / km) +785m 4:01 / km
ahr:151 max:172

Treadhill threshold
10 minute warmup and cooldown at 10% and 5mph
10 minutes at 15% and 6mph
1 minute jog
10 minutes at 12.5% and 6.6mph with last two minutes at 7mph

Significantly faster than last week. Cool

Cycling 30:47 intensity: (6:01 @1) + (23:42 @2) + (1:04 @3) 7.29 km (14.2 kph) +209m
ahr:118 max:136

9 PM

Running 30:00 [2] 3.84 km (7:49 / km) +89m 7:00 / km
ahr:151 max:170

Thursday Dec 8, 2022 #

8 AM

Circuit Training 29:02 intensity: (26 @1) + (28:36 @3)
ahr:56 max:83

Strength

Running 20:00 [2] 3.61 km (5:33 / km) +64m 5:06 / km
ahr:148 max:163

Post strength jog

Cycling 14:13 intensity: (6:36 @1) + (6:00 @2) + (1:37 @3) 6.11 km (25.8 kph) +32m
ahr:113 max:135

7 PM

Cycling 27:50 intensity: (8:30 @1) + (18:42 @2) + (38 @3) 6.38 km (13.8 kph) +202m
ahr:113 max:134

Wednesday Dec 7, 2022 #

10 AM

Running 40:00 intensity: (29 @1) + (4:00 @2) + (15:01 @3) + (20:07 @4) + (23 @5) 9.02 km (4:26 / km) +121m 4:09 / km
ahr:147 max:167

Tuesday Dec 6, 2022 #

Note

Zoom Call for MapAnt US

Topic: MapAnt US Call #1
Time: Dec 11, 2022 03:00 PM Eastern Time (US and Canada)

Join Zoom Meeting
https://us02web.zoom.us/j/83880931910?pwd=MUU3WGNB...

Meeting ID: 838 8093 1910
Passcode: Up2G02
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6 PM

Running 1:15:01 [3] 15.36 km (4:53 / km) +384m 4:21 / km
ahr:146 max:177

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