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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: mintore

In the 7 days ending Jan 19, 2019:

activity # timemileskm+mload
  Orienteering2 3:11:08 11.11(17:12) 17.88(10:41) 5209 /28c32%61.5
  Stretching4 1:25:3211.6
  Road running2 55:01 6.37(8:38) 10.25(5:22) 6115.4
  Core!4 32:396.9
  Treadmill2 32:00 2.31(13:51) 3.72(8:36) 46211.2
  Warmup-down2 22:28 1.28(17:34) 2.06(10:55) 135.2
  Jog1 16:45 1.35(12:25) 2.17(7:43)6.5
  Cycling1 15:05 5.0(19.9/h) 8.05(32.0/h)5.3
  Weights1 14:002.8
  Total10 7:44:38 27.42 44.13 10559 /28c32%126.4
  [1-5]10 7:41:41

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Saturday Jan 19, 2019 #

11 AM

Warmup-down 15:15 intensity: (37 @0) + (5:01 @1) + (5:57 @2) + (3:04 @3) + (36 @4) 1.02 mi (14:57 / mi) +11m 14:27 / mi
ahr:127 max:157 shoes: Inov-8 200s

Orienteering race 1:27:53 intensity: (33 @0) + (12:53 @1) + (13:51 @2) + (34:00 @3) + (26:32 @4) + (4 @5) *** 8.69 km (10:07 / km) +280m 8:43 / km
ahr:143 max:165 14c shoes: Inov-8 200s

Meet 4 Race 4
Georgia Navigator Cup Classic Day 1 Red 6.8 km/210 m

A rainy start but nevertheless a very good race until CP12. Had this realization climbing the hill to the bare rock plateau and reminded myself that I just needed to stay focused, at which point the vegetation jutting into the rocky area didn't fit, I made it fit, and the fiascos of this control and CP13 began. Shed 4 positions on the course in here with about 13 min errors across the two. Pretty incensed with myself afterwards so I tried to not think about this race or look at splits until Sunday's race. I know the problem.
6 PM

Core! 8:19 [1] 0.0 mi


Red - Splits

Friday Jan 18, 2019 #

Event: Georgia Navigator Cup 2019
 

Thursday Jan 17, 2019 #

Treadmill (uphill) 16:00 [3] 1.17 mi (13:40 / mi) +234m 8:26 / mi
shoes: Saucony Guide 2018

Cycling (spin bike) 15:05 [3] 5.0 mi (19.9 mph)

resistance 12

Core! 8:20 [3]

up to 40 sits

Stretching 30:00 [2]

PT, actually made me sweat today. Likely the last visit before reeval/checkout
7 PM

Jog 16:45 intensity: (1:06 @0) + (2:34 @1) + (2:14 @2) + (2:41 @3) + (8:10 @4) 1.35 mi (12:25 / mi)
ahr:140 max:161

Wednesday Jan 16, 2019 #

8 PM

Road running 13:13 intensity: (9 @0) + (2:26 @1) + (10:36 @2) + (2 @3) 1.41 mi (9:22 / mi) +19m 9:00 / mi
ahr:131 max:136 shoes: Saucony Guide 2018

Weights 14:00 [2]
ahr:98 max:131

1 set

Road running 12:19 intensity: (22 @1) + (12 @2) + (11:45 @3) 1.41 mi (8:44 / mi)
ahr:143 max:149 shoes: Saucony Guide 2018

9 PM

Stretching 10:00 [1]

Treadmill (uphill) 16:00 [3] 1.14 mi (14:02 / mi) +228m 8:39 / mi
shoes: Saucony Guide 2018

Tuesday Jan 15, 2019 #

Note
(rest day)

Monday Jan 14, 2019 #

Stretching 20:00 [1]

6 PM

Road running 29:29 intensity: (13 @0) + (1:04 @1) + (7:43 @2) + (20:29 @3) 3.55 mi (8:18 / mi) +42m 8:01 / mi
ahr:138 max:147 shoes: Saucony Guide 2018

Core! 8:00 [2]
ahr:84 max:106

same

Sunday Jan 13, 2019 #

Event: OCIN TROL / WARS #7 Harbin Park
 
1 PM

Warmup-down 7:13 intensity: (15 @0) + (39 @1) + (1:34 @2) + (4:45 @3) 0.26 mi (27:51 / mi) +1m 27:24 / mi
ahr:90 max:136

Orienteering 1:43:15 intensity: (4 @0) + (20:52 @1) + (31:01 @2) + (38:06 @3) + (13:12 @4) *** 5.71 mi (18:05 / mi) +240m 16:00 / mi
ahr:137 max:158 spiked:9/14c shoes: Inov-8 200s

Meet 3 Race 3
Harbin Park Red 6.6 km
Not super clean but no whoppers. Worked pretty continuously in the 8" of snow, a lot of nav off big contour features, creeks, and compass. A bit dopey on map orientation at points. A very pretty day. Thanks Pat.
6 PM

Core! 8:00 [2]

35 sits + 4 1-min planks + 2-min back bridge

Stretching 25:32 [1]

nearly a lap through both sets of exercises

OCIN_Harbin_Jan_2019_6 Red - Splits

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