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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ursus

In the 7 days ending Sep 17:

activity # timemileskm+m
  Cycling4 2:00:00 22.37(5:22) 36.0(3:20)
  Hiking1 1:48:00 4.04(26:44) 6.5(16:37)
  Running2 1:36:15 10.56(9:07) 17.0(5:40)
  Orienteering1 42:29 1.86(22:47) 3.0(14:10)10 /15c66%
  Core Circuit2 40:00
  Total10 6:46:44 38.84 62.510 /15c66%

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MoTuWeThFrSaSu

Sunday Sep 17 #

11 AM

Orienteering race 42:29 [3] *** 3.0 km (14:10 / km)
spiked:10/15c shoes: Salomon SpeedCross 4 CS

Intermediate Course at Lac Beauchamp.
Had a really hard time getting into the map and reading the terrain.
Lots and lots of trails going everywhere as well, which had me fairly confused at times.
Completely botched #12 as I ran around on seemingly random trails for about 10 minutes!
Beautiful day, however, and even got in a swim at the beach.

RouteGadget:
http://orienteering.ca/cgi-bin/reitti.pl?act=map&a...
4 PM

Core Circuit 20:00 [3]

Core and Upper body

Saturday Sep 16 #

9 AM

Hiking 1:48:00 [2] 6.5 km (16:37 / km)
shoes: Salomon SpeedCross 4 CS

Hike into Lusk Cave At Lac Phillipe with the kids.
Very proud of Clara - she was fading for the last km, but still a pretty tough hiker for a 5 year old.

Friday Sep 15 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (3:20 / km)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (3:20 / km)

Thursday Sep 14 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (3:20 / km)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (3:20 / km)

4 PM

Core Circuit 20:00 [2]

Wednesday Sep 13 #

3 PM

Running intervals (Commute home) 45:06 [4] 8.0 km (5:38 / km)
shoes: Salomon XA Lite

26 C, Sunny

12:45 Warmup

Fartleks - staircase, with equivalent active recovery at a long slow distance pace.
1:00, 2:00, 3:00, 2:00, 1:00

15:00 Cool down

Tuesday Sep 12 #

Note
(rest day)

Monday Sep 11 #

3 PM

Running tempo 51:09 [3] 9.0 km (5:41 / km)
shoes: Salomon XA Lite

Weather: 20C, sunny and humid

Warm up: 12:41
Tempo: 25:00
Cool down: 13:28

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