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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: iansmith

In the 7 days ending Jul 28:

activity # timemileskm+mload
  Orienteering4 4:11:38 15.05(16:43) 24.22(10:23) 563146.6
  Cross Training1 1:10:0035.0
  Erg1 19:51 3.11(6:23) 5.0(3:58)9.9
  Running - Trail2 12:43 1.21(10:30) 1.95(6:31)1.3
  Total5 5:54:12 19.37 31.17 563192.7

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MoTuWeThFrSaSu

Sunday Jul 28 #

10 AM

Orienteering 2:40:53 [3] 13.15 km (12:14 / km) +382m 10:41 / km

Saturday Jul 27 #

10 AM

Running - Trail 10:00 [1] 1.5 km (6:40 / km)

Orienteering 49:17 [3] 3.87 km (12:43 / km) +168m 10:27 / km

Friday Jul 26 #

11 AM

Orienteering 22:28 [4] 4.08 km (5:30 / km) +13m 5:25 / km

5 PM

Running - Trail 2:43 [1] 0.45 km (6:03 / km)

Orienteering 19:00 [4] 3.12 km (6:05 / km)

Tuesday Jul 23 #

7 PM

Cross Training (Squash) 1:10:00 [3]

Evening squash session at Hart House with Katie. The temperature was a little warm, but not uncomfortable.

We warmed up and rallied for a bit before playing 12 games. I won them all, but she managed to get to 10 points (games to 11, win by 2) and was ahead 10-8 before I rallied. We played normally, i.e. both serving when appropriate.

Katie's scores: 6, 6, 6; 5, 7, 7; 8, 9, 2; 5, 10, 3

Erg 19:51 [3] 5.0 km (3:58 / km)

After squash, I hopped on the erg for a quick 5k. I was pushing moderately, with a stroke rating of about 26-27 completing the first 4k in 16:07. I think took the penultimate 500m at a stroke rating of 32 in a split of around 1:45 before just relaxing down to a 2:00/500m pace for the end. The push was appropriately painful and satisfying at nearly interval effort.

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