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Attackpoint - performance and training tools for orienteering athletes

Training Log: spinner

In the last 7 days:

activity # timemileskm+m
  XC Skiing - Skate4 4:03:12 21.64 34.83 107
  Logging2 1:45:00
  Cycling - Stationary2 1:20:00
  Running1 1:04:11 5.99(10:43) 9.64(6:39) 18
  Ski Orienteering 1 53:29 6.98(7:40) 11.23(4:46) 84
  Core Strength1 15:00
  Total10 9:20:52 34.61 55.7 209
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WeThFrSaSuMoTu

Monday Jan 23 #

11 AM

XC Skiing - Skate 1:28:00 [1] 11.6 km (7:35 / km)

Picking up flags from the ski-O at Wesley Clover. trails were super lumpy and icy from the freeze overnight, but the crust skiing on the fields was great.

Sunday Jan 22 #

Event: Kanata Ski-O
 
10 AM

Ski Orienteering race 53:29 intensity: (10:00 @2) + (30:00 @3) + (13:29 @4) 11.23 km (4:46 / km) +84m 4:36 / km

Ski-O at Corkstown. spring-like ski conditions with wet and mushy snow.

RouteGadget

XC Skiing - Skate warm up/down 25:00 [2]

Warm-up.
12 PM

XC Skiing - Skate 45:00 [1] 8.5 km (5:18 / km)

Saturday Jan 21 #

3 PM

Cycling - Stationary 40:00 intensity: (5:39 @1) + (13:25 @2) + (20:56 @3)
ahr:154 max:171

4 PM

Core Strength 15:00 [1]

Friday Jan 20 #

3 PM

Logging 45:00 [1]

8 PM

Cycling - Stationary 40:00 intensity: (4:20 @1) + (12:13 @2) + (23:27 @3)
ahr:150 max:173

Tempo with sprints.

Thursday Jan 19 #

3 PM

XC Skiing - Skate 1:25:12 intensity: (23:19 @1) + (1:00:32 @2) + (1:13 @3) + (1 @4) + (7 @5) 14.73 km (5:47 / km) +107m 5:35 / km
ahr:142 max:162

At Corkstown. snow was wet so it was slow going. saw oodles of deer.

Wednesday Jan 18 #

12 PM

Logging 1:00:00 [1]

2.5hrs. felling chicots.
6 PM

Running 1:04:11 intensity: (10:49 @1) + (14:32 @2) + (22:36 @3) + (12:52 @4) + (3:22 @5) 9.64 km (6:39 / km) +18m 6:36 / km
ahr:159 max:189 shoes: Saucony Triumph 10

OOC running training. 2 x 4 different loops at Lincoln Heights. 45 sec recovery between each.

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4+ days ago
Chicots 3  
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Injuries

L Lower LegAchilles Tendonitis226+days
complete history

Training Targets

Jan 1 – Mar 31 (90d)
XC Skiing - Skate
+ Ski Orienteering
+ XC Skiing - Classic
1000km
actual:220.5km22%
projected:862.6km86%

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