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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bmay

In the 7 days ending Sep 22:

activity # timemileskm+m
  bike4 6:10:00 34.92(10:36) 56.2(6:35)
  run1 1:20:00 6.21(12:52) 10.0(8:00)
  roller ski1 1:05:00 8.7(7:28) 14.0(4:39)
  orienteering1 49:46 2.98(16:41) 4.8(10:22)
  Total5 9:24:46 52.82(10:42) 85.0(6:39)

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Sunday Sep 22 #


Clean-up at SARP, then a talk by Hans-Christer Holmberg in Vernon.

Saturday Sep 21 #

run 1:20:00 [3] 10.0 km (8:00 / km)
ahr:103 max:158 shoes: speedcross19 (blue/red)

Ski practice at Canoe Beach/Park Hill. Did z3 (2 x 4.5 min) + z4 (3 x 2.5 min) intervals on the climb at the far end of the park. Was a good session. My hr topped out in high 150's with pretty good effort - I guess I really have to push it to get into the 160's these days. Some fun games at the end of practice - was nice to have the time for that.

bike 1:20:00 [3] 12.0 km (6:40 / km)
shoes: trance20

Afternoon ride after doing some yard/car work at home. Still getting to know the suspension settings. Relative to the last ride, I dialed the pressure up a bit (55 front, 150 back) to avoid unnecessary bottom-outs. To make the bike a bit more lively, then dialed back the rebound almost completely. Was a bit too bouncy on Lumpy, but with the front at about 2 and back at about 5, was pretty good. Need the back end damped a bit more than the front it seems, otherwise the back end feels a bit too hoppy. Cleaned the uphill on Mo Beddah for the first time! Then, worked on the jumps on Coffee Time (worked up the nerve to do 5 of them so that is great progress). Really fun ride.

Thursday Sep 19 #

bike 1:25:00 [3] 14.0 km (6:04 / km)
shoes: trance20

Solo ride at Rubberhead. Up Double D and Rubberhead, down lower Veggie to A-frame, up road to upper Ravine and down. Fun ride, really enjoying the Trance on these trails.

orienteering 39:46 [3] 3.8 km (10:28 / km)
shoes: icebug18

Fun course set by Corbetts in Coyote Park. 3 maps, so lots of back and forth over the same terrain.

orienteering 10:00 [3] 1.0 km (10:00 / km)
shoes: icebug18

Control pickup.

Wednesday Sep 18 #

bike 1:50:00 [3] 17.0 km (6:28 / km)
shoes: trance20

After-work ride with Abbi and Rob. Nice riding, a bit wet from afternoon rain but not too slippery. Did many of the usual trails, up Factual Acts and Flipside, down KC.

Tuesday Sep 17 #

roller ski 1:05:00 [3] 14.0 km (4:39 / km)

Ski practice at S Canoe. Wet, wet, wet. Kids were doing some tests (3 km skate and 2 km double pole), tough day to do that.

Monday Sep 16 #

bike 1:35:00 [3] 13.2 km (7:12 / km)
shoes: trance20

After-work ride with Rob. A bit wet from rain yesterday and this morning, but mostly quite good. Nice to get out.

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