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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ursus

In the 7 days ending May 6:

activity # timemileskm+m
  Running5 3:49:23 24.85(9:14) 40.0(5:44)
  Orienteering1 1:20:37 2.77(29:09) 4.45(18:07)
  Cycling2 56:00 10.69(11.5/h) 17.2(18.4/h)
  Core Circuit + TRX2 45:00
  Total10 6:51:00 38.31 61.65

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MoTuWeThFrSaSu

Sunday May 6 #

11 AM

Orienteering 1:20:37 [1] 4.45 km (18:07 / km)
shoes: Salomon SpeedCross 4 CS

Walked the intermediate course with the kiddos on a warm, sunny day.
Trying to upload a .gpx for the first time... not cooperating at the moment.

...ah, okay, I guess that worked.

Saturday May 5 #

2 PM

Core Circuit + TRX 30:00 [2]

Friday May 4 #

5 AM

Running (Commute to Work) 47:28 [2] 8.3 km (5:43 / km)
shoes: Salomon XA Lite

3 PM

Running tempo (Commute Home) 37:15 [3] 8.3 km (4:29 / km)
shoes: Salomon XA Lite

Thursday May 3 #

5 AM

Cycling (Commute to work) 28:00 [2] 8.5 km (18.2 kph)

3 PM

Cycling (Commute Home) 28:00 [2] 8.7 km (18.6 kph)

Wednesday May 2 #

6 PM

Note

Ottawa OC Wednesday Night RALF Training

Beautiful spring evening, finally!!

Running warm up/down 13:16 [2] 2.0 km (6:38 / km)
shoes: Salomon XA Lite

Two laps of Woodroffe HS, hugging the walls.

Running intervals 39:13 [4] 4.8 km (8:10 / km)
shoes: Salomon XA Lite

On the track:
4 x 200 m , 800, 1600, 800, 4 x 200 m
With jogging / walking active recovery for ~200 m in between the workouts.

Tuesday May 1 #

4 PM

Core Circuit + TRX 15:00 [3]

Monday Apr 30 #

5 AM

Running (Commute to Work) 47:55 [2] 8.3 km (5:46 / km)
shoes: Salomon XA Lite

3 PM

Running (Commute Home) 44:16 [2] 8.3 km (5:20 / km)
shoes: Salomon XA Lite

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