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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rhombus

In the 7 days ending Sep 10:

activity # timemileskm+m
  Running4 3:08:50 21.75(8:41) 35.0(5:24) 146
  Strength2 1:20:00
  Freestyle Nordic Skiing1 1:19:00 13.02(6:04) 20.95(3:46) 276
  Orienteering1 55:41 6.26(8:54) 10.07(5:32) 91
  Drills3 45:00
  Total8 7:28:31 41.02 66.02 513

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MoTuWeThFrSaSu

Sunday Sep 10 #

11 AM

Orienteering (Long advanced) 55:41 [3] 10.07 km (5:32 / km) +91m 5:17 / km
shoes: VJ Integrator (Green)

Goldman I need new shoes. Three nice loops around Arnprior. Alex got me by about a minute, I'll blame that on the map exchange :P

Saturday Sep 9 #

8 AM

Freestyle Nordic Skiing warm up/down (Roller ski) 29:00 [1] 6.97 km (4:10 / km) +134m 3:48 / km
shoes: Ski Skett Shark

P8 at 8:00

Freestyle Nordic Skiing intervals (Roller ski) 12:00 [4] 3.08 km (3:54 / km)
shoes: Ski Skett Shark

6 one skate accelerations with focus on form

Freestyle Nordic Skiing warm up/down (Roller ski) 38:00 [1] 10.9 km (3:29 / km) +142m 3:16 / km
shoes: Ski Skett Shark

I was actually surprised by how good I felt and that I was keeping up with everyone else considering I haven't skied in months.

Friday Sep 8 #

3 PM

Drills warm up/down 15:00 [1]

Strength (Weight lifting) 1:00:00 [1]

The ski team has this neat app called TeamBuildr that sends all your workouts straight to your phone. Unfortunately there doesn't seem to be a way to share it with anyone else. And I'm to lazy to copy it all onto Attackpoint :/

Thursday Sep 7 #

8 AM

Running long (Mixed surface) 1:03:00 [1] 10.64 km (5:55 / km) +62m 5:45 / km
shoes: Nike zoom Pegasus 33

From school with the ski team. Dow's Lake, Arboretum, Mooney's Bay, Vincent Massey, Carleton

Wednesday Sep 6 #

7 AM

Drills warm up/down 10:00 [1]

Strength (Weight lifting) 20:00 [1]

Ski team strength testing. Had to do a bunch of vertical and horizontal jumps, as many pull ups as possible (10) and 4 rep bench max (115 lb)
5 PM

Running warm up/down (Mixed surface) 18:20 [3] 3.93 km (4:40 / km) +17m 4:34 / km
shoes: Nike zoom Pegasus 33

Drills warm up/down 20:00 [1]

Running intervals (Grass) 20:00 [4] 5.04 km (3:58 / km)
shoes: Nike zoom Pegasus 33

Criss cross apple sauce. XC team this time. Intervals on the soccer pitch, hard on the diagonals, recovery along the edges.

Running warm up/down (Mixed surface) 16:50 [1] 3.04 km (5:32 / km) +14m 5:25 / km
shoes: Nike zoom Pegasus 33

Tuesday Sep 5 #

8 AM

Running (Mixed surface) 49:00 [1] 7.91 km (6:12 / km) +38m 6:03 / km
shoes: Nike zoom Pegasus 33

First training with the ski team!

Monday Sep 4 #

9 AM

Running (Mixed surface) 21:40 [1] 4.44 km (4:53 / km) +15m 4:48 / km
shoes: Nike zoom Pegasus 33

I felt like a slug :3

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