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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: emilyr

In the 7 days ending Dec 3:

activity # timemileskm+m
  Orienteering2 2:54:18 12.21(14:17) 19.65(8:52) 171
  Downhill Skiing2 2:00:00
  Strength3 1:08:00
  Circuit2 50:00
  Warm-up/Cool-down/Stretch2 11:00
  Total6 7:03:18 12.21 19.65 171
  [1-5]6 6:58:18

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Sunday Dec 3 #

Downhill Skiing 1:00:00 [1]

More skiing! Such a beautiful day out. Snow was pretty good except for some icy patches near the end of the day. Did some harder blue runs. Think everyone improved a lot over the course of the 3 days of skiing! There was a lot of traffic on the way home.

Saturday Dec 2 #

Downhill Skiing 1:00:00 [1]

Downhill skiing again with Mom and Oscar in Whistler. Some fresh snow. Lots of fun! Used my watch but we had a lot of stopping and starting, so I think it was a bit too much for it to handle. Saw some neat films as part of the Whistler Film Festival. The Disaster Artist and Becoming Burlesque were particularly notable. Oscar’s new to him ski gear seemed to work out pretty well!

Friday Dec 1 #

Note
(rest day)

Have a workout (strength and hiit) scheduled for today, but I've been feeling super tired all week and want to give my body a little break. Not sure if it's because of not eating enough, not drinking enough water, overcomitting myself, the beginnings of a cold, or overexercising for my current level. Had a 2.5 hour nap yesterday.

Thursday Nov 30 #

Strength 35:00 [1]

Core strength video including warm up and cool down stretches. Did the low impact versions of the hiit interval since I’m feeling pretty tired and there was a lot of it yesterday.

Wednesday Nov 29 #

Circuit 16:00 [3]
ahr:138 max:171

5 minute warm up then tabata style interval. Some of these were brutal like 4x 20 seconds of star jumps and jumping lunges.

Strength 10:00 [2]
ahr:145 max:172

Total body strength exercises. A little tiring doing these after the intervals.

Warm-up/Cool-down/Stretch 5:00 [0]

Quick cool down stretch.

Orienteering 59:26 [1] 6.79 km (8:45 / km) +58m 8:24 / km
ahr:120 max:149

Setting out controls for my WET. Couple spots where I went back and forth making sure I was in the right spot.

Orienteering 48:40 [1] 5.1 km (9:33 / km) +49m 9:06 / km
ahr:127 max:154

Picking up controls. Clearly had a better route this time, haha. Downtown is certainly not the most efficient place to set a course as you essentially have to run your entire course in order instead of being able to bundle controls together for faster placement/pick up. At least it wasn't raining too much.

Seems like everyone had fun and liked the format. Couple of issues with some controls, one disappeared, one got moved, and one I just totally forgot to place (oops). There were a few people who were from the mini Barkley, so that's neat. That's enough orienteering organizing for the week though.

Tuesday Nov 28 #

Warm-up/Cool-down/Stretch 6:00 [1]
ahr:135 max:175

Warm up video.

Strength 23:00 [1]
ahr:95 max:123

Core video. Switching between an active and static move. Tough. Included a cool down. Feeling really tired today.

Monday Nov 27 #

Circuit 34:00 [2]
ahr:130 max:168

Total body strength and HIIT video. The weekly structure seems to have changed this week (will be total body 3 times a week plus 2 cardio/core versus lower body, upper body, cardio, upper, lower). Not sure if I like total body more as it is a lot of lower body movement tied to an upper body movement (like squat with an overhead press), but my upper body is so weak it’s not super hard on my lower body. The 4 rounds of jump squats were though! I’m enjoying how every day is different as opposed to my past life of exercise dvds where it was a lot of repeats.

Orienteering 47:46 [1] 5.26 km (9:05 / km) +43m 8:43 / km
ahr:127 max:164 shoes: Asics Cumulus 17

Putting out controls for my research group's event. Some jogging and some walking.

Orienteering 18:26 [1] 2.5 km (7:22 / km) +21m 7:05 / km
ahr:155 max:174 shoes: Asics Cumulus 17

Picking up some of the controls. I had walked to get a couple of the early ones while everyone was out. I think it was fairly successful. Don't think I'll have too many converts, but everyone came back in a reasonable time and it only just started to sprinkle a little at the end. Then we all headed out for dinner. Glad that's done. Organizing this Christmas party was more work/stress than anticipated

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