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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Mar 31, 2013:

activity # timemileskm+m
  Running12 23:07:53 86.99 140.0
  Bike Trainer12 13:09:22
  Mountain Bike4 11:51:48 96.87(7:21) 155.9(4:34)
  Hike5 8:29:00 11.93 19.2
  Boring Stuff !!6 3:00:00
  Rowing machine4 3:00:00
  Snowshoe1 1:16:00 3.48(21:50) 5.6(13:34)
  Kayak1 1:00:00
  Jumping Rope1 10:00
  Total36 65:04:03 199.27 320.7
averages - weight:82.8kg

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Sunday Mar 31, 2013 #

10 AM

Hike 1:55:00 [2]
shoes: XR Mission

Nice Hike up to Nigadoo river with Stephanie. Hard crust no need of snowshoe.

Saturday Mar 30, 2013 #

9 AM

Running (Bluff Trail, Halifax) 1:45:00 [3] 10.7 km (9:49 / km)
shoes: Vasque Transistor ( Grey )

--Nice Easy Run on Bluff trail Halifax with team NSAR. Very nice trail. Run with 10 pound pack and as always hard on lower back,

--Leg felt good, left calf a bit stiff.

--Happy of the shape of the team member for this time of the year,

Friday Mar 29, 2013 #

9 AM

Mountain Bike (Halifax) 6:20:00 [3] 41.0 km (9:16 / km)

-Bike Ride with team NSAR, Long slow ride on ATV trail, still snow on trail. lots of hike a bike, Need to bike more in rought trail. Leg felt good all day.
-15 pound pack felt like 25 pound very hard on my back, need to wear a heavy pack more often.

Wednesday Mar 27, 2013 #

6 AM

Bike Trainer (at Gym) 40:00 [2]

Running (Treadmill) 26:02 [2] 5.0 km (5:12 / km)
shoes: XR Mission

Easy run with a couple small interval to shake the leg..Leg feel very good and ready to " Rip " this weekend...

Tuesday Mar 26, 2013 #

6 PM

Bike Trainer (home) 1:00:00 [2]

Easy Basic spin.

Monday Mar 25, 2013 #

6 AM

Bike Trainer (Warm Up) 20:00 [1]

Waiting for a treadmill at the Gym.

Running tempo (Treadmill) 29:20 [4] 7.0 km (4:11 / km)
shoes: XR Mission

1 km @ 5 min warmup
5 km @ 19:20
1 km @ 5 min Cool down

Boring Stuff !! 15:00 [1]

Stretching

Saturday Mar 23, 2013 #

9 AM

Bike Trainer (home) 1:00:00 [2]

2 PM

Mountain Bike (on Road) 1:56:11 [2] 42.0 km (2:46 / km)

Cold feet again !!

Friday Mar 22, 2013 #

6 AM

Bike Trainer (at Gym) 1:20:00 [2]

Thursday Mar 21, 2013 #

6 AM

Bike Trainer (Gym) 1:05:00 [2]

Wednesday Mar 20, 2013 #

6 AM

Bike Trainer (at Gym) 1:00:00 [2]

Solid Z2 spin with 6 x 1 min all out .
7 PM

Running hills (treadmill home) 1:00:00 [3] 11.3 km (5:19 / km)
shoes: XR Mission

2 x 5 min @ incline 4
3 x 5 min @ incline 6

Running (cool down) 15:00 [1] 2.0 km (7:30 / km)
shoes: XR Mission

Monday Mar 18, 2013 #

6 AM

Rowing machine (at Gym) 40:00 [2]

Boring Stuff !! (At Gym) 45:00 [2]

Solid Core and Leg Workout
6 PM

Bike Trainer (home) 1:00:00 [2]
ahr:120

Base Spinning.

Sunday Mar 17, 2013 #

9 AM

Hike (12 pound pack) 2:40:00 [2] 9.2 km (17:23 / km)

Nice Buchwacking to Nigadoo River Falls

Saturday Mar 16, 2013 #

9 AM

Running long (ATV trails) 3:20:40 [2] 30.0 km (6:41 / km)
shoes: Vasque Transistor ( Grey )

Nice solid Zone 2 trail run. Trails are very hard and very slippery with patch of ice...

Friday Mar 15, 2013 #

5 PM

Mountain Bike (on Road) 2:04:43 [2] 41.9 km (2:59 / km)

--Easy spin on Road...very cold feet again!!
--10 pound pack felt like 25 on those hill.

Thursday Mar 14, 2013 #

6 AM

Running (Tempo on Treadmill Gym) 31:44 [4] 7.0 km (4:32 / km)
shoes: XR Mission

-1 Km warm up ( 6 min )
-5 km Tempo ( 19min 44 sec )
-1 Km Cool Down

Boring Stuff !! (Gym) 30:00 [2]

Core and Leg circuit workout.

Wednesday Mar 13, 2013 #

7 PM

Hike (25 pound Pack) 1:52:00 [2] 10.0 km (11:12 / km)

Hike in soft snowmobile trail, Otter Lake and back. Didnt have heart rate monitor but i am sure i went in Zone 3 a couple of time.

Tuesday Mar 12, 2013 #

6 AM

Rowing machine (Gym) 20:00 [2]

Boring Stuff !! (Gym) 50:00 [2]

--Core Workout, 3 x 6 exercises circuit.
--Leg Workout, 2 x 6 exercises circuit.
5 PM

Running (on Road) 50:30 [3] 10.0 km (5:03 / km)
ahr:145 shoes: Asics GT 2160

Legs very tired after this morning session at the gym,

Monday Mar 11, 2013 #

12 PM

Hike (Power Walk) 1:02:00 [1]

Nice recovery hike on lunch time.....Hip a bit stiff but rest of body great.
5 PM

Mountain Bike (on Road) 1:30:54 [2] 31.0 km (2:56 / km)

Recovery Ride.... "S" shape hill, Dunlop Loop....
80 pourcent of the ride in lower half of zone 2.

Sunday Mar 10, 2013 #

9 AM

Running (easy on Road) 1:30:03 [2] 18.0 km (5:00 / km)
shoes: Asics GT 2160

Nice hilly run this morning, From home, Madisco Rd up Nicholas Denys and back.
12 PM

Bike Trainer intervals (home) 2:00:00 [2]

Included : 10 min single-leg drill ( 30s right, 30s left, 30s both) ---10 x 5 min Low cadence in hard gear....leg felt good and Motivation is sky high !!! Youhouuu !

Saturday Mar 9, 2013 #

Note
weight:82.7kg

8 AM

Running (ATV Trail) 2:45:50 [3] 21.0 km (7:54 / km)
shoes: Vasque Transistor ( Grey )

Nice run on the Otter lake/Massabielle loop, snow soft on trail hard to run...Push hard but still my slowest time on this loop due to snow condition.
12 PM

Bike Trainer (Road bike) 1:32:00 [2]

10 minute transition to eat a banana and a bowl of Cherios and Hop on the bike, was rought for the first 5 min and after it was ok....have to put more time on the bike, my ass is really not ready for a long ride yet..the plan is to put another 4 hrs of training tomorow !!

Friday Mar 8, 2013 #

Note
weight:82.9kg (rest day)

Thursday Mar 7, 2013 #

4 PM

Bike Trainer intervals (home) 1:12:22 [3]

6 x 5 min intervals.....Hardest spinning this year.
6 PM

Snowshoe (with 25 pound Pack) 1:16:00 [3] 5.6 km (13:34 / km)

Breaking trails to the camp....

Wednesday Mar 6, 2013 #

6 AM

Rowing machine (at gym) 1:00:00 [3]

Boring Stuff !! (at Gym) 25:00 [2]

Stretch and core exercise.

Tuesday Mar 5, 2013 #

6 AM

Jumping Rope (at Gym) 10:00 [2]
shoes: XR Mission

Warm up

Bike Trainer (at Gym) 1:00:00 [3]

Good spinning session with 6 x 1 min all out....Have to put more time on the bike, Troy say he had to wait for me at Moose knuckle last year..Go Go Go !!

Boring Stuff !! (at Gym) 15:00 [1]

Stretch
12 PM

Hike 1:00:00 [2]

Power Walk on lunch time.
9 PM

Running (Treadmill) 24:44 [3] 5.0 km (4:57 / km)
shoes: Asics GT 2160

Wanted to go for a run outside but after 2 hrs on the shovel i was blaaaa!!

Monday Mar 4, 2013 #

6 AM

Rowing machine (at Gym) 1:00:00 [3]

Sunday Mar 3, 2013 #

9 AM

Running (Pack snow) 1:19:00 [3] 13.0 km (6:05 / km)
shoes: Vasque Transistor ( Grey )

Saturday Mar 2, 2013 #

Running (on the beach) 8:30:00 [3]

From Feb 22 to March 1...
Running every day on the beach of Punta Cana, Awsome Paradise !!

Kayak 1:00:00 [3]

1 hrs of Kayak in paradise.

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