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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending Jan 30:

activity # timemileskm+m
  walking4 4:37:27 15.21(18:14) 24.48(11:20) 162
  physio6 1:51:00
  x-country skiing1 1:42:15 4.82(21:12) 7.76(13:11) 31
  orienteering1 47:49 3.35(14:17) 5.39(8:52) 23
  Bootcamp1 22:00
  Spin cycle1 22:00
  Total14 9:42:31 23.38 37.63 216

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Saturday Jan 30 #

10 AM

walking ((not) parkrun, with Kathy) 48:43 [3] 4.99 km (9:46 / km) +18m 9:35 / km
ahr:113 max:148

Lovely morning. Way warmer than anticipated:)
3 PM

walking (With Dave) 1:08:34 [2] 6.15 km (11:09 / km) +26m 10:55 / km
ahr:115 max:156

Saw a bald eagle on our walk!
8 PM

physio (Rolling) 20:00 [2]

Friday Jan 29 #

1 PM

orienteering (TNT #9) 47:49 [3] 5.39 km (8:52 / km) +23m 8:41 / km
ahr:145 max:192

Fun TNT with OOB roads making route choice challenging:) Tried running but switched frequently back to walking.
9 PM

physio (rolling) 20:00 [3]

Thursday Jan 28 #

11 AM

x-country skiing (Ski Fitness) 1:42:15 [3] 7.76 km (13:11 / km) +31m 12:55 / km
ahr:108 max:196

Nice class as we had to keep moving to stay warm. Worked on step-turning which i always need to practice, double poling and striding. Had a little frostbite by the end:(
8 PM

physio (rolling) 20:00 [2]

Wednesday Jan 27 #

physio (Rolling) 18:00 [3]

11 AM

walking (with Kitty) 1:15:48 [3] 6.24 km (12:09 / km) +62m 11:35 / km
ahr:115 max:159

Stopped twice for 2 sets of pushups.

Tuesday Jan 26 #

12 PM

walking (With Dave) 1:24:22 [2] 7.1 km (11:53 / km) +55m 11:26 / km
ahr:105 max:137

Very cold day but nice to get outside for a while.

Monday Jan 25 #

3 PM

Bootcamp (at home) 22:00 [3]

2 sets, 50 seconds each (10 second rest): squats, tricep push ups, jumping jacks, pushups, skater jumps, side lunge with curtsy squat, bicycle, wide squats, mountain climbers and burpees. Sore ankle by the end:(
5 PM

Spin cycle 22:00 [3]

Added a short bike ride to the bootcamp exercises to make it a longer workout.
9 PM

physio (rolling) 15:00 [3]

Sunday Jan 24 #

8 PM

physio (rolling) 18:00 [2]

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