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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Oct 31, 2012:

activity # timemileskm+m
  Running15 19:06:56 124.37(9:13) 200.16(5:44) 1226
  Hike10 10:03:58 14.3 23.01 56
  Trekking1 4:23:26 8.67(30:22) 13.96(18:52) 450
  Mountain Bike2 2:10:33 12.02 19.35
  Boring Stuff !!3 1:55:00
  Total31 37:39:53 159.37 256.48 1732

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Wednesday Oct 31, 2012 #

6 AM

Boring Stuff !! (at the gym) 1:00:00 [3]
shoes: Vasque Transistor ( Grey )

Warm up = Steapmill 15 min ( 70 floor )
Stretch = 15 min
Core strength Workout = 30 min
-Abdominal barbell rollouts
-High to low woodchoppers
-Jack knives
-Twisting crunches
-Deadlift ( bent leg )
-Back extension
-Ball back hyperextension ( lower back )
5 PM

Running (Slippery trail) 50:45 [3] 10.01 km (5:04 / km) +233m 4:32 / km
ahr:139 max:154 shoes: XR Mission

Nice run in trail. lots of water out there.

Tuesday Oct 30, 2012 #

5 PM

Running (Treadmill) 47:20 [3] 10.0 km (4:44 / km)
ahr:135 max:149 shoes: XR Mission

1 km warm up @ 5:10/km
8 km @ 4:40/km
1 km cool down @ 5:10/km
Was focusing more on HR than speed wanted to avg 132...
Weird at km 6 and same speed heart went up to 149 for 20 sec and back down to 132. ( maybe a little bubble of alcool in the blood...lol )

Monday Oct 29, 2012 #

7 PM

Running (Easy on Road) 45:28 [3] 8.3 km (5:29 / km) +113m 5:08 / km
shoes: XR Mission

Sunday Oct 28, 2012 #

1 PM

Running (Easy on Road) 1:31:10 [3] 16.0 km (5:42 / km) +153m 5:26 / km
shoes: XR Mission

Friday Oct 26, 2012 #

2 PM

Trekking (Bushwacking) 4:23:26 [3] 13.96 km (18:52 / km) +450m 16:15 / km
shoes: Vasque Transistor ( Grey )

Picking the Flags of RTP 2012 ( trekking leg )

Thursday Oct 25, 2012 #

11 AM

Note

Did 6 hrs of scouting for RTP 2013, some driving, hiking, orienteering to find some trail etc....will log 1 hrs of hiking.
1 PM

Hike 1:00:00 [3]

Scouting for RTP 2013
5 PM

Running (Easy Trail) 1:11:23 [3] 12.0 km (5:57 / km)
shoes: XR Mission

Tuesday Oct 23, 2012 #

4 PM

Running (Single track) 56:19 [3] 9.1 km (6:11 / km) +24m 6:06 / km
shoes: Vasque Transistor ( Grey )

Monday Oct 22, 2012 #

5 PM

Hike (Power walk) 59:07 [3] 6.0 km (9:51 / km)
shoes: XR Mission

6 PM

Boring Stuff !! (Stretch) 15:00 [3]

Sunday Oct 21, 2012 #

9 AM

Running (Easy Trail) 59:06 [3] 10.0 km (5:55 / km) +86m 5:40 / km
shoes: XR Mission

Saturday Oct 20, 2012 #

9 AM

Running (Easy on Road) 1:25:07 [3] 15.7 km (5:25 / km) +125m 5:13 / km
ahr:130 max:151 shoes: Vasque Transistor ( Grey )

Easy run in the rain Again..
8 PM

Boring Stuff !! 40:00 [3]

Strength workout...Core, chest.

Stretching !

Thursday Oct 18, 2012 #

8 PM

Hike (Power walk) 1:08:29 [3] 7.01 km (9:46 / km) +56m 9:24 / km
shoes: Wing xt 2

Wednesday Oct 17, 2012 #

4 PM

Running (Easy on Road) 2:26:13 [3] 25.6 km (5:43 / km) +254m 5:26 / km
shoes: XR Mission

Not much energie in that run....eat my peanut butter bagel early today and hike aprox 15 km at work....very hungry after just 5 km in the run so very very hungry after 20k and no energie at all..

First run with my XR Mission..energie level vas so low i didnt took care of the shoes....at the end of the run i could feel a small burning under the arch of my right foot.
8 PM

Hike 30:00 [2]

Hike with Xavier.

Tuesday Oct 16, 2012 #

4 PM

Running (Easy Trail) 1:10:20 [3] 11.9 km (5:55 / km) +113m 5:39 / km

Pouring Rain, very wet trail...very slippery trail...Misserable weather....Awsome Run !!

Monday Oct 15, 2012 #

4 PM

Running 1:18:12 [3] 15.7 km (4:59 / km) +125m 4:47 / km

Nice run, started to fell a little twitch in the lower left calf so took my time in hill..

Sunday Oct 14, 2012 #

4 PM

Hike 55:22 [2]

Hike with Stephanie.

Saturday Oct 13, 2012 #

6 AM

Running long (Trail) 2:48:22 [3] 22.45 km (7:30 / km)

Wow, nice hard trail run.
4 PM

Hike 56:00 [3]

Hike along the Petewawa river with Stephanie and Andre.

Friday Oct 12, 2012 #

10 AM

Mountain Bike 1:55:33 [3] 19.35 km (5:58 / km)

Nice single track, lots of climbing,

Thursday Oct 11, 2012 #

6 AM

Running (Road) 1:01:40 [3] 11.5 km (5:22 / km)

Road run at Drumondville Quebec before leaving for Ontario. I probly stop 7 or 8 time for red light....hate running in town.
8 PM

Hike 50:00 [3]

Hike with Stephanie, lora and Andre on the Armee base at Petewawa.

Tuesday Oct 9, 2012 #

6 PM

Running (The 3 hills loop) 1:24:11 [3] 15.8 km (5:20 / km)

Good hill workout, Half on dirt Road half on pavement....The Vasque Transistor is hard on the feet on pavement and snow comming in the trail i will need another pair of running shoe,,,,Which one ????
8 PM

Mountain Bike 15:00 [3]

Install new Pedal and all oil up...Ready for Algonquin Park...woohooo!!!

Monday Oct 8, 2012 #

3 PM

Hike 1:30:00 [3] 7.2 km (12:30 / km)

Nice Hike with stephanie.
6 PM

Hike 45:00 [2] 2.8 km (16:04 / km)

Hike with Xavier. Sloooooww !!

Sunday Oct 7, 2012 #

12 PM

Running (Trail) 31:20 [3] 6.1 km (5:08 / km)

Saturday Oct 6, 2012 #

7 AM

Hike 1:30:00 [3]

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