Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: nicki

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Hill training/Scrambling/Hiking	9	128:30:00	24.23		39.0		3100
Adventure Racing	1	9:45:00
Crossfit/Gym/Weights/Core	5	4:50:00
Yoga	2	2:15:00
Mountain biking	1	1:30:00	9.94	(6.6/h)	16.0	(10.7/h)	300
Bike Commute	1	1:00:00
Running	1	50:00
Orienteering	1	35:00
Total	20	149:15:00	34.18		55.0		3400

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Tuesday Sep 30, 2014 #

Note

Race report from Saturday:

http://nickirehn.blogspot.ca/2014/09/race-rockies-...

Monday Sep 29, 2014 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

400 m run, 103 lb deadlft x 5

Seemed suited to me today!

Sunday Sep 28, 2014 #

Running 50:00 [3]

Nose hill run with Patrick and Jeff

Saturday Sep 27, 2014 #

Adventure Racing (Race the Rockies Edmonton) 9:45:00 [3]

Super fun, super tough AR to remind me how much I love this sport. With Godzone teammate, Kelly Boyd, and Slice. It was nice to get the win as well.

I got schooled by the 60+ km mountain bike section but the rest was awesome.

Friday Sep 26, 2014 #

Yoga 1:00:00 [3]

Thursday Sep 25, 2014 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

3x
400 m run
30 squats
20 push press (53 lbs)

Wednesday Sep 24, 2014 #

Hill training/Scrambling/Hiking 4:45:00 [3] 16.0 km (17:49 / km) +1600m 11:53 / km

Mt Alymer. Time approximate.

C • bike? 4

Mountain biking 1:30:00 [3] 16.0 km (10.7 kph) +300m

Bike to and from LM8

Tuesday Sep 23, 2014 #

Hill training/Scrambling/Hiking 3:00:00 [3]

Run the Wild scouting. Moving time approximate.

Sunday Sep 21, 2014 #

Hill training/Scrambling/Hiking 5:00:00 [3] 23.0 km (13:03 / km) +1500m 9:50 / km

Emerald Lake triangle plus Mt Field with Slice', Carbon, CO and Miles. Cruisey, gorgeous recovery run in the mountains on a perfect fall day. +23 degrees!

Saturday Sep 20, 2014 #

Bike Commute 1:00:00 [3]

Friday Sep 19, 2014 #

Crossfit/Gym/Weights/Core 1:00:00 [3]

Overhead squats and toe to bar. I went very light, super scaled, in fact.

Thursday Sep 18, 2014 #

Note

TDG race report: http://nickirehn.blogspot.ca/2014/09/tor-des-geant...

C • Fantastic! 2

Crossfit/Gym/Weights/Core 1:00:00 [3]

Tabata

wall balls
sumo high deadlift
situps
KBS

Kept the weight really low.

Wednesday Sep 17, 2014 #

Orienteering 35:00 [3]

An easy jog around the sprint orienteering a course at the Children's Hospital. Legs felt OK once I got moving. Feet still struggling to fit in shoes, though.