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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cbruski

In the 7 days ending Nov 9:

activity # timemileskm+m
  Walking1 1:38:56 4.97(19:54) 8.0(12:22)
  Running2 1:35:23 9.81(9:43) 15.79(6:02)
  Orienteering1 1:12:58 3.67(19:54) 5.9(12:22)
  XBX Fit 450 Program2 1:07:00
  Total6 5:34:17 18.45 29.69

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Saturday Nov 9 #

9 AM

Walking 1:38:56 [2] 8.0 km (12:22 / km)
ahr:86 shoes: Saucony Excursion 11

Along river with Sandra. Cold! (“The wind can kill.” - Adrian Monk)
2 PM

XBX Fit 450 Program 52:00 [3]

Thorough session, 6 yoga poses included. No Rita bends. Building up reps of ski lunges. Did about an hour of vacuuming as a warm-up. That really sucks, eh? Ha...hahaha...ha

Friday Nov 8 #


Massaged my foot while watching Brooklyn-99. Really needed (kneaded-haha!) it. Still sore after Wednesday.
7 AM

XBX Fit 450 Program 15:00 [3]

Short, basic version to warm myself up and do a bit of stretching.
3 PM

Running 36:31 [3] 6.37 km (5:44 / km)
ahr:154 shoes: Gel Kayano 26

Chilly! Cold winds made for a speedy run - to outrun it! DP and back, gorgeous sunset beginning on the river. Passed two friendly runners. Always nice to exchange hellos with kindred spirits :)
I hope I ran off the peanut butter- chocolate brownie I had this morning with the gals. :o

Wednesday Nov 6 #


Left foot REALLY sore after this run. Probably hit the road too much in my inov8s, but since the trails were closed it was hard to avoid. Stretching helps, but there’s a lot of scar tissue in the foot. Massage, massage, massage...
11 AM

Running 58:52 [3] 9.42 km (6:15 / km)
ahr:149 max:172 shoes: inov8 Roclite 275

First in-the-snow run of the season! Fuller and I went to the Gat Park Visitor Centre to buy our ski passes for this season. Then we ran from P8 to P9 and back along the parkway verges, as the rest of the park is still closed due to wind-fall clean-up. Really nice crisp day (just under zero degrees with a -5 windchill) with lots of wet snow on the ground. Got snow in the treads!!
BI at 7 km; nice beaver engineering along the way. Woods look gorgeous :) Hope Asticou O-meet will still be on this Sunday!
Left foot and right hip still not totally happy. Did some stretching at home before we left and I think that got me through the run.

Sunday Nov 3 #

11 AM

Orienteering 1:12:58 [3] 5.9 km (12:22 / km)
ahr:147 shoes: ICEBUGS

Really nice Short Advanced course at Green’s Creek. Helped with set-up and did registration with Lynda and Rob. Great meeting newcomers - quite a few young families!
Loved the course: very straight-forward with some good opportunities for route choice decisions and attack points. Used terrain features a lot more than compass bearings on this map, as there were some very good collectng and catching features to make use of. Really muddy and slippery near the small creeks and on the field paths. Crossed creeks four times with only a little bit of mud damage!
Chilly overcast day, but the rain held off for us :)

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