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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bmay

In the 7 days ending Sep 17, 2017:

activity # timemileskm+m
  run3 2:37:44 16.78(9:24) 27.0(5:51)
  orienteering3 2:35:09 11.12(13:57) 17.9(8:40)
  roller ski3 2:30:00 19.26(7:47) 31.0(4:50)
  bike1 1:30:00 8.08(11:08) 13.0(6:55)
  Total7 9:12:53 55.24(10:01) 88.9(6:13)

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Sunday Sep 17, 2017 #

orienteering 1:07:20 [3] 7.8 km (8:38 / km)
shoes: inov8-17

Alberta Champs Long at Canmore Nordic Centre. Good run, probably my best of the weekend. Pretty clean and smooth, though lacking some zip. 1st M35, 4th overall behind Damian, Graeme and Adam (i.e., good company). Damian crushed it in 53 minutes, Graeme and Adam were just over an hour.

Right foot (fascia) was a bit sore when I woke up this morning. Took quite a while to loosen up and was mostly Ok when running. But, still somewhat sore thereafter, so something I'll have to be careful about.

roller ski 30:00 [3] 8.0 km (3:45 / km)

Skate roller skiing at Canmore Nordic Centre. Decided to do my cool down on the roller ski loop. Trond biked along with me.

Saturday Sep 16, 2017 #

orienteering 34:11 [3] 3.8 km (9:00 / km)
shoes: inov8-12

Alberta Champs Middle at Quarry Lake. Nice course, using terrain in the west part I hadn't run before. Didn't have a lot of speed or flow, but didn't make any big mistakes either. 1st M35, 3rd overall about 6.5 minutes behind Damian (he is so fast when he is on).

orienteering 19:22 [3] 2.8 km (6:55 / km)
shoes: inov8-17

Alberta Champs Sprint at Canmore Nordic Centre. Decent run, felt I ran pretty smoothly and clean. Not a lot of speed in the legs, but not bad either. 1st M35, 4th overall (though technically Damian doesn't count as he had run the course already prior to COC's last year). 5 minutes behind Damian, 3 min behind Adam Woods.

run 25:00 [3] 4.0 km (6:15 / km)
shoes: inov8-12

Warm-up before the middle, some control pick-up afterward, warm-up for the sprint.

Friday Sep 15, 2017 #

bike 1:30:00 [3] 13.0 km (6:55 / km)
shoes: shimano16

Mtn biking at Canmore Nordic Centre with Abbi and Trond. Cold (still some remnants of snow in the woods) and a bit wet on the trails (bits of mud and wet roots). Nice riding though. Did a loop around EKG, with The Odyssey out by the Meadow.

Thursday Sep 14, 2017 #

roller ski 1:00:00 [3] 11.0 km (5:27 / km)

Classic roller skiing, starting at Coyote Park. 4x5 min uphill dp. Worked pretty hard (in vain) to keep up with the boys. They were impressive today. Girls weren't far behind me.

orienteering 34:16 [3] 3.5 km (9:47 / km)
shoes: inov8-17

Farsta at Coyote Park. Fun course set by David and Ken.

Wednesday Sep 13, 2017 #

run 1:10:00 [3] 13.0 km (5:23 / km)
shoes: nb16

After-work road run out Lakeshore to 60th Ave and back on N Broadview. Nice run, but felt a bit sluggish. Kept it fairly easy.

Tuesday Sep 12, 2017 #

roller ski 1:00:00 [3] 12.0 km (5:00 / km)

Ski practice at S Canoe. Easy skiing plus speed (flat, 30 to 60 s) and agility. good to get them skiing at high speed.

Monday Sep 11, 2017 #

run 1:02:44 [3] 10.0 km (6:16 / km)
shoes: cascadia13

Afternoon run at S Canoe. Salty Dog course, moderately hard. Nice running.

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