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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jan 8, 2012:

activity # timemileskm+m
  Running2 1:54:59 12.62(9:07) 20.31(5:40) 76
  skate skiing2 1:49:55 10.89(10:05) 17.53(6:16) 292
  Ski Orienteering2 1:39:11 11.89(8:21) 19.13(5:11) 9640c
  Rock Gym3 1:10:00
  Cycling1 25:00
  Total9 6:59:05 35.4 56.97 46440c
  [1-5]9 6:54:54

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MoTuWeThFrSaSu

Sunday Jan 8, 2012 #

Event: Riverfront Park - Ottawa Ski-O Series #1
 
10 AM

skate skiing warm up/down 10:23 intensity: (7 @0) + (42 @1) + (2:52 @2) + (6:42 @3) 2.04 km (5:06 / km) +13m 4:57 / km
ahr:150 max:166 shoes: Alpina st30

Ski Orienteering race 40:58 intensity: (1 @0) + (14 @1) + (31 @2) + (23:46 @3) + (16:26 @4) 8.86 km (4:37 / km) +89m 4:24 / km
ahr:167 max:179 22c shoes: Alpina st30

skate skiing warm up/down 10:30 intensity: (58 @0) + (4:25 @1) + (4:39 @2) + (28 @3) 1.62 km (6:28 / km) +15m 6:11 / km
ahr:127 max:153 shoes: Alpina st30

Saturday Jan 7, 2012 #

1 PM

Ski Orienteering 58:13 intensity: (1:03 @0) + (3:46 @1) + (27:39 @2) + (25:41 @3) + (4 @4) *** 10.27 km (5:40 / km) +7m 5:39 / km
ahr:147 max:170 18c shoes: Alpina st30

Thursday Jan 5, 2012 #

10 AM

skate skiing 1:29:02 intensity: (49 @0) + (11:02 @1) + (39:12 @2) + (36:26 @3) + (1:33 @4) 13.87 km (6:25 / km) +264m 5:52 / km
ahr:146 max:177 shoes: Alpina st30

Wednesday Jan 4, 2012 #

3 PM

Rock Gym 20:00 [3]

Laura had stolen my computer for a meeting with Brent so I couldn't do any work...
C • Ha ha :P 1
6 PM

Running 1:20:14 intensity: (1:06 @0) + (5:18 @1) + (33:47 @2) + (38:53 @3) + (1:10 @4) 13.39 km (5:59 / km) +65m 5:51 / km
ahr:148 max:180 shoes: Saucony Kinvara

Tuesday Jan 3, 2012 #

1 PM

Running 34:45 intensity: (7 @0) + (13 @1) + (18:13 @2) + (16:12 @3) 6.92 km (5:01 / km) +11m 4:59 / km
ahr:149 max:161 shoes: Saucony Kinvara

Haven't done much running lately so I just wanted to get out. Bitterly cold wind.
5 PM

Rock Gym 30:00 [1]

Went along to MEC with Alex to get more rock climbing holds and got a pair of climbing shoes. Not comfortable but manageable.

Played around some more on the wall at home.
C • What!?!? 4

Monday Jan 2, 2012 #

Rock Gym 20:00 [1]

Alex got a bunch of rock climbing holds for Christmas. We finished putting a wall up in the basement this afternoon and were playing around on it for a bit. Counting 20 minutes of it.
9 AM

Cycling 25:00 intensity: (15:00 @1) + (6:00 @2) + (4:00 @3)
shoes: Giant Defy stationary

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