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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: pwentz3l

In the 7 days ending Jul 28, 2013:

activity # timemileskm+ft
  Cycling4 4:30:43 57.87(12.8/h) 93.14(20.6/h) 1746
  Running4 4:18:45 30.26(8:33) 48.7(5:19) 843
  Orienteering2 1:53:14 18.61(6:05) 29.95(3:47) 111428 /28c100%
  Total10 10:42:42 106.74(6:01) 171.79(3:44) 370328 /28c100%
  [1-5]10 10:23:15
averages - weight:180.5lbs

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Sunday Jul 28, 2013 #

12 PM

Orienteering race 1:34:05 intensity: (20 @0) + (41 @1) + (11:50 @2) + (41:38 @3) + (32:46 @4) + (6:50 @5) *** 17.31 mi (5:26 / mi) +1054ft 5:08 / mi
ahr:143 max:210 spiked:28/28c shoes: Wesley 29er Sidi Dragon

MNOC Inaugural MTBK-O.

What a great race/course. Incredibly fun park to hold this event in. The park really allows for everyone to be challenged and everyone to finish. Huge # of route choices available.

2 way trails made for seeing a lot of people on the course. Tom and I about had a head on at one point. No contact though.

Had one mechanical leaving 23. Climbing the steep hill, came up behind some walkers which made me change from the optimal line. Had to bail when I lost traction and somehow dropped my chain. Lost about 60 seconds.

I made a couple of route choice decisions that cost me minutes vs. saved me minutes... but still managed a 4th place finish.
3 PM

Orienteering (Control retreival) 19:09 intensity: (7:16 @0) + (5:58 @1) + (3:42 @2) + (2:11 @3) + (2 @4) 1.3 mi (14:44 / mi) +60ft 14:07 / mi
ahr:100 max:149 shoes: Wesley 29er Sidi Dragon

Picking up 4 close controls. Hard to ride trails holding control stands....

Long (20K) - Splits

Saturday Jul 27, 2013 #

7 AM

Running 1:44:34 intensity: (8 @0) + (7:41 @1) + (3:11 @2) + (58:15 @3) + (25:33 @4) + (9:46 @5) 10.41 mi (10:03 / mi) +315ft 9:46 / mi
ahr:148 max:199 shoes: Altra Lone Peak 1.5

Met Corey at Murphy to run the single track before it got too busy. Good fun at an easy pace as she ran 23 miles on the SHT with Guerfondler the day prior. You really get a different perspective on the trail running vs. riding and reverse direction and a slower pace.

Tripped on one root, just as we were commenting on how much fun the run was so far... skinned up hands and knee. Tweezer work to get the rocks out. :-/
9 AM

Cycling 53:39 intensity: (17 @0) + (14:06 @1) + (2:44 @2) + (20:07 @3) + (5:54 @4) + (10:31 @5) 8.56 mi (9.6 mph) +411ft
ahr:160 max:225 shoes: Wesley 29er Sidi Dragon

Fun ride this AM with a few Seagate folks. They immediately dropped me and I didn't see them again until the trail end.

Murphy is in great shape. A few puddles, but otherwise awesome.

Friday Jul 26, 2013 #

Note

Seagate has historically hosted two 5K's for employees, one on the property and the other around Normandale lake. This year they wanted to have a 10k trail run at Hyland also. It turns out that won't be possible because they are starting to construct the 5K snow making loop next week. Bittersweet!
11 AM

Running 55:40 intensity: (15 @0) + (5 @1) + (34 @2) + (3:07 @3) + (49:59 @4) + (1:40 @5) 7.38 mi (7:33 / mi) +426ft 7:09 / mi
ahr:155 max:173 shoes: Altra Instinct

Another ridge and lake loop on an awesomely cool day to run.

Wednesday Jul 24, 2013 #

11 AM

Cycling 1:07:04 intensity: (1:53 @0) + (12:36 @1) + (26:35 @2) + (19:28 @3) + (6:06 @4) + (26 @5) 20.01 mi (17.9 mph) +896ft
ahr:126 max:173 shoes: Wesley B-Tango / Gaerne Carbo

Lunch ride with 5 Seagate riders. We did the Hill route this time, at a much faster pace than the last session on this route. Felt good once my legs got warmed up. They were a little sore to start.

Tuesday Jul 23, 2013 #

Running 56:00 [4] 7.4 mi (7:34 / mi)
shoes: Altra Instinct

Lunch run. Forgot the Garmin, so I got the distance from a previous iteration. Seagate to West Bush lake, up the hill to the gravel access road, ridge to the southern junction and back to the ski area. Out the parking lot to Normandale lake, around the lake and back to work.

Monday Jul 22, 2013 #

Note
weight:180.5lbs

When my boss retired this past May, so did the candy jar full of chocolate that sat outside my door, beckoning to my weak weak weak resistance. I believe I have lost 5 lbs. since it disappeared.
C • this is a travesty! 1
5 PM

Running 42:31 intensity: (13 @0) + (27 @1) + (4:35 @2) + (32:47 @3) + (4:29 @4) 5.07 mi (8:23 / mi) +102ft 8:14 / mi
ahr:138 max:163 shoes: Altra Instinct

Easy peasy run with Corey prior to the Gear Junkie/Smart Wool Urban AR.
6 PM

Cycling 1:52:26 intensity: (3:02 @0) + (31:38 @1) + (54:08 @2) + (21:37 @3) + (1:55 @4) + (6 @5) 22.73 mi (12.1 mph) +297ft
ahr:118 max:199

Gear Junkie/Smart Wool Urban AR/BikeR.. w/ Corey and a random dude. Likely not the most well executed route, but a few compromises to accommodate Corey's apprehension to riding in traffic. Ended up skipping one CP.

This guy Gary was riding down the greenway, and decided the group seemed like fun, so he followed us to Midwest Mountaineering, got some socks, and tailed Cory and I for the entire route. It was OK, but a little odd. Definitely not an AR or Orienteering familiar person.
C • Traffic 1

Cycling 17:06 intensity: (5:14 @1) + (10:58 @2) + (54 @3) 3.28 mi (11.5 mph) +42ft
ahr:116 max:136

Ride to GJ HQ
10 PM

Cycling 20:28 intensity: (6:03 @0) + (12:00 @1) + (2:25 @2) 3.29 mi (9.6 mph) +100ft
ahr:97 max:121

Ride from GJ Hq to home.

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