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Training Log Archive: Ursus

In the 7 days ending Feb 2:

activity # timemileskm+m
  Cycling6 3:30:00 31.69(9.1/h) 51.0(14.6/h)
  Orienteering1 1:18:26 7.47(10:30) 12.03(6:31) 113
  Skiing1 1:00:00 3.11(19:19) 5.0(12:00)
  Running1 48:54 5.58(8:46) 8.97(5:27) 125
  Core Circuit + TRX1 20:00
  Total10 6:57:20 47.85 77.0 238

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MoTuWeThFrSaSu

Sunday Feb 2 #

10 AM

Orienteering race 1:18:26 [3] 12.03 km (6:31 / km) +113m 6:14 / km
ahr:107 max:156

WCP Ski-O - Middle Course
Great trail conditions, and great course set by Andrew and Cathy.
I've hardly skied this year so I really suffered out there. I started almost first, so I had to wake up about half the controls and cut trail through the new snow for quite a while. The hard crust under the snow made route choice a lot of fun, as off trail options were clearly faster in some cases. Good times.


Saturday Feb 1 #

1 PM

Skiing 1:00:00 [1] 5.0 km (12:00 / km)

Skiing with Jay and Frey. Beautiful weather and trail conditions.

Friday Jan 31 #

5 AM

Cycling (Commute to work) 35:00 [2] 8.5 km (14.6 kph)

2 PM

Cycling (Commute home) 35:00 [2] 8.5 km (14.6 kph)

Wednesday Jan 29 #

5 AM

Cycling (Commute to Work) 35:00 [2] 8.5 km (14.6 kph)



2 PM

Cycling (Commute Home) 35:00 [2] 8.5 km (14.6 kph)

Flat again this afternoon... sigh. Probably my fault. I'll bet that I didn't clean out the tire well enough after my flat last week.


6 PM

Note

Ottawa OC, Wednesday Night RALF Training.


Running warm up/down 12:46 [2] 2.0 km (6:24 / km) +16m 6:09 / km
ahr:152 max:167 shoes: Asics - Gel FujiSetsu 2 GTX

Warm up from FRP down to Severn/Connaught and back a different route.


Running hills 36:08 [3] 6.98 km (5:11 / km) +109m 4:48 / km
ahr:161 max:185 shoes: Asics - Gel FujiSetsu 2 GTX

Hills workout with a neighborhood map. The goal was to complete the 12 hills on the map in 35 min. I was 1:08 over.
Glad I work studs as it was very icy out there. Otherwise, a nice winter night for running.


Tuesday Jan 28 #

5 AM

Cycling (Commute to Work) 35:00 [2] 8.5 km (14.6 kph)

Back on my horse today. Freezing rain riding in this morning was unexpected.

2 PM

Cycling (Commute Home) 35:00 [2] 8.5 km (14.6 kph)

4 PM

Core Circuit + TRX 20:00 [3]

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