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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Jan 21:

activity # timemileskm+m
  Running4 2:12:38 14.32(9:16) 23.05(5:45) 361
  Biking3 1:30:00
  Forest Orienteering2 1:25:58 5.42(15:52) 8.72(9:52) 253
  Stretching2 1:00:00
  Bouldering1 30:00
  Total10 6:38:36 19.74 31.77 614
  [1-5]8 5:11:54

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MoTuWeThFrSaSu

Sunday Jan 21 #

Stretching 40:00 [0]
(rest day)

Didn't feel like running, so rest day,

Saturday Jan 20 #

11 AM

Running warm up/down 5:54 [1] 1.06 km (5:34 / km)

Forest Orienteering (Bow Valley) 20:56 [3] **** 2.6 km (8:03 / km) +86m 6:55 / km

First Loop. Easier in the day. Didn't make any mistakes on this course.

Running 5:13 [1] 0.46 km (11:20 / km)

Run to start 2.

Forest Orienteering (Bow Valley) 23:03 [3] **** 2.26 km (10:12 / km) +62m 8:58 / km

Hardest part of the map. Had bad direction in a couple cases, but no mistakes really.



.

Running warm up/down 5:00 [1] 0.5 km (10:00 / km)

Back to car from finish.

Friday Jan 19 #

Biking 30:00 [1]

11 AM

Bouldering 30:00 [2]

Did all the A's and B's at the Uni. Did one C where I was able to campus through the crux.
9 PM

Forest Orienteering (Bow Valley) 41:59 [3] ***** 3.86 km (10:53 / km) +105m 9:34 / km

Short course. FIrst time out in the forest in a while. Harder then I thought in the dark. About halfway I had a bad direction around a depression and did a 180 and ran like that for about 5ish minutes.

Thursday Jan 18 #

10 PM

Running 12:08 [3] 2.21 km (5:30 / km) +23m 5:14 / km

Wednesday Jan 17 #

Biking 30:00 [2]

6 PM

Running (Crater Loop) 55:28 intensity: (20 @0) + (50:50 @1) + (3:03 @2) + (1:15 @3) 10.52 km (5:16 / km) +183m 4:51 / km
ahr:149 max:167

A bit worse than before, but not too shabby given the conditions and the fact that I wasn't pushing.

Tuesday Jan 16 #

5 PM

Running (Nose Hill Top) 48:55 intensity: (26:22 @0) + (17:49 @1) + (58 @2) + (3:46 @3) 8.31 km (5:53 / km) +155m 5:23 / km
ahr:98 max:171

Easy jog.

Biking 30:00 [1]

6 PM

Stretching 20:00 [0]

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