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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emmaS

In the 7 days ending Aug 4:

activity # timemileskm+m
  Hiking1 5:00:00 8.7(34:29) 14.0(21:26) 741
  Biking1 3:00:57 42.29(4:17) 68.06(2:40) 609
  Climbing1 1:30:00
  Orienteering1 51:23 3.96(12:58) 6.38(8:03) 13
  Running2 35:43 3.66(9:46) 5.89(6:04) 23
  Stretching1 5:00
  Core1 5:00
  Total6 11:08:03 58.62 94.33 1386
  [1-5]6 7:51:11

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MoTuWeThFrSaSu

Saturday Aug 3 #

8 AM

Running warm up/down 6:08 intensity: (59 @1) + (2:41 @2) + (2:28 @3) 0.53 km (11:32 / km) +1m 11:25 / km
ahr:144 max:167 shoes: New Balance Summit V2

Running race 23:04 intensity: (1 @0) + (6 @1) + (5 @2) + (7 @3) + (2:54 @4) + (19:51 @5) 5.01 km (4:36 / km) +22m 4:30 / km
ahr:192 max:200 shoes: New Balance Summit V2

Parkrun. ~15s slower than my pb. first 3k were pretty good but was struggling after then (legs still sore) and the two people I was with got away from me so the last 2k were on my own. Sunny; pretty warm.

Friday Aug 2 #

Hiking (Sparrowhawk tarns) 5:00:00 intensity: (3:00:00 @0) + (2:00:00 @1) 14.0 km (21:26 / km) +741m 16:57 / km
shoes: La Sportiva Hikers

Sore from the day before. Saw many marmots (one took one of my hiking poles into its rock hole and ate a couple good chunks of the plastic) & jumped in the lake at the top.

Stretching 5:00 [0]

Thursday Aug 1 #

Climbing 1:30:00 [1]
shoes: La sportiva NAGO climbing

At Stronghold. Nice to be on some regular height walls, even if its autobelay.
~1hr bouldering ~1hr autobelay
12 PM

Biking 3:00:57 intensity: (10:31 @0) + (48:46 @1) + (1:05:42 @2) + (47:19 @3) + (8:39 @4) 68.06 km (2:40 / km) +609m 2:33 / km
ahr:139 max:176

Borrowed mom's bike (nice road bike with clips) to go out for a ride with Isaac. Maybe a bit longer than I should've gone.

Wednesday Jul 31 #

6 PM

Running warm up/down 6:31 intensity: (35 @0) + (4:55 @1) + (1:01 @2) 0.35 km (18:40 / km)
ahr:120 max:136 shoes: VJ bold (larger)

Orienteering 51:23 intensity: (45 @0) + (5:41 @1) + (6:08 @2) + (23:27 @3) + (15:22 @4) 6.38 km (8:03 / km) +13m 7:58 / km
ahr:158 max:188 shoes: VJ bold (larger)

goal was to be smooth by reading ahead. went well until 5 which was in the wrong place. entered the forest at the wrong place on 8. started to fade (the ~can barely keep my eyes open possibly due to poor hydration and electrolytes~ type) part way through the urban park and barely managed to keep running til the end of the course. still nice to be able to orienteer so close to where i live.

Tuesday Jul 30 #

Core 5:00 [1]
(rest day)

Back in YYC

Monday Jul 29 #

Note

touristing around Montreal. saw lots of cool stuff but walked ~19km in my birks/partially barefoot because i got blisters from the birks which wasn't great because now my R ankle's outer side hurts.

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