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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending Jan 23, 2021:

activity # timemileskm+m
  walking5 5:23:20 17.19(18:49) 27.67(11:41) 274
  x-country skiing1 1:48:41 7.01(15:30) 11.29(9:38) 135
  Ski Fitness1 1:25:38 2.24(38:18) 3.6(23:48) 11
  orienteering1 1:20:07 4.48(17:53) 7.21(11:07) 81
  physio4 1:19:00
  Bootcamp1 1:00:00
  Total12 12:16:46 30.92 49.76 501

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Saturday Jan 23, 2021 #

10 AM

walking ((not) parkrun, with Kathy) 51:38 [2] 5.0 km (10:20 / km) +17m 10:09 / km
ahr:112 max:144

Quite chilly and icy. But could "gather" outside for a coffee 6' apart (suitably dressed with extra blankets!)
4 PM

orienteering (with Dave) 1:20:07 [2] 7.21 km (11:07 / km) +81m 10:31 / km
ahr:126 max:187

Little chillier than expected.
10 PM

physio (rolling) 18:00 [3]

Friday Jan 22, 2021 #

11 AM

x-country skiing (with Audrey) 1:48:41 [3] 11.29 km (9:38 / km) +135m 9:05 / km
ahr:121 max:186

Lovely ski with Audrey. Way back on Meadowview which had a few more fallen trees and pine needle/cone problems. Added time and distance as didn't start my watch at the start!
8 PM

physio (rolling) 18:00 [3]

Thursday Jan 21, 2021 #

11 AM

Ski Fitness 1:25:38 [3] 3.6 km (23:48 / km) +11m 23:26 / km
ahr:101 max:145

Forgot to start watch till part way through so added time and distance. Skate skis with rented skis. Good fun but a little shaky at first. Could not get the rhythm of 2 skate till the end. Also worked on step turns which was terrific.

walking (with Kitty) 45:10 [3] 3.72 km (12:09 / km) +55m 11:19 / km
ahr:119 max:154

shorter walk today as I was running late.

Wednesday Jan 20, 2021 #

2 PM

walking (with Dave) 1:13:32 [2] 5.57 km (13:12 / km) +121m 11:54 / km
ahr:113 max:142

Bit of a chilly walk but nice to be in a different neighbourhood.

Tuesday Jan 19, 2021 #

9 AM

walking (With Kathy) 1:33:11 [2] 8.03 km (11:36 / km) +58m 11:12 / km
ahr:110 max:158

A little ankle twinge that walking shower seemed to help.

Monday Jan 18, 2021 #

10 AM

Bootcamp 1:00:00 [4]
ahr:121 max:173

3 sets of 8 exercises; repeated twice. Kept us moving but perhaps the least inspired of her workouts and not my favourite music choice -- too much rap?
3 PM

walking (with Dave) 59:49 [2] 5.35 km (11:11 / km) +23m 10:57 / km
ahr:108 max:147

Nice walk around the neighborhood to enjoy the sunshine.
9 PM

physio (rolling) 18:00 [3]

Sunday Jan 17, 2021 #

8 PM

physio (rolling +) 25:00 [3]

did some rolling and glutes exercises. Trying to figure out what will help with back pain especially during the night.

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