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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Running4 2:19:19 14.64(9:31) 23.56(5:55) 54
  Orienteering2 1:09:49 7.12(9:48) 11.47(6:05) 3259 /62c95%
  Cycling1 55:00
  Classic XC skiing1 54:06 4.51(12:00) 7.26(7:27) 5
  Stretching4 51:00
  Ski Orienteering1 50:07 6.15(8:09) 9.89(5:04) 10825 /25c100%
  Conditioning - Stretching1 45:00
  Snowshoeing1 36:34 2.5(14:37) 4.03(9:05) 6
  skate skiing1 29:04 2.68(10:51) 4.31(6:44) 26
  Rock Gym1 15:00
  Total9 9:04:59 37.6 60.51 23184 /87c96%
  [1-5]9 8:11:15

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

Event: Ottawa Ski-O #1
 
10 AM

skate skiing warm up/down (Warm up) 16:43 intensity: (2:21 @1) + (10:58 @2) + (3:24 @3) 2.26 km (7:23 / km) +7m 7:16 / km
ahr:143 max:168 shoes: Alpina st30

Ski Orienteering race 50:07 intensity: (5 @0) + (9 @1) + (10 @2) + (21:22 @3) + (27:26 @4) + (55 @5) ** 9.89 km (5:04 / km) +108m 4:48 / km
ahr:170 max:208 spiked:25/25c shoes: Alpina st30

Good clean race but slow. The trails were groomed yesterday but we've had almost 10cm of snow since then. I pretty much the first started and for much of my race there was only one or two ski tracks through the fresh snow. I figure I could have shaved about 5 minutes off of my time if I had started at the end of the start window.

skate skiing warm up/down (Cool down) 12:21 intensity: (1 @0) + (22 @1) + (3:33 @2) + (8:02 @3) + (23 @4) 2.05 km (6:02 / km) +19m 5:46 / km
ahr:152 max:177 shoes: Alpina st30

Stretching 10:00 [0]

Saturday Jan 5, 2013 #

2 PM

Cycling 55:00 [1]
shoes: Giant Defy stationary

At the end of our last training session yesterday my left foot was feeling a pressure point on the bottom (residual from snowshoeing on Thursday I think) so I hopped on the bike for my workout today to have less pressure on the foot.

Stretching 10:00 [0]

Friday Jan 4, 2013 #

10 AM

Running 9:58 [2] 1.63 km (6:06 / km) +1m 6:05 / km
ahr:158 max:217 shoes: NB 890s

Orienteering 20:20 intensity: (1 @0) + (2:27 @3) + (17:52 @4) *** 3.77 km (5:23 / km) +1m 5:23 / km
ahr:174 max:185 spiked:21/21c shoes: NB 890s

Sprint day part 1: Reran the O-Fest 2012 sprint at Tunney's Pasture with lots of snow. Really tough going and a ton of fun!

DOMA

Running 11:05 [2] 1.66 km (6:41 / km) +16m 6:22 / km
ahr:139 max:149 shoes: NB 890s

Orienteering 25:55 intensity: (1:57 @0) + (6:35 @1) + (1:23 @2) + (10:51 @3) + (5:09 @4) *** 3.44 km (7:32 / km) +15m 7:22 / km
ahr:147 max:181 spiked:16/18c shoes: NB 890s

Sprint day part 2:
Robbie set a sprint relay at Ottawa U thinking we'd have four people. Alex and I ran head to head and tagged off to Robbie who didn't have a partner. 3 legs each.

Running 4:32 intensity: (12 @0) + (1:35 @1) + (2:45 @2) 0.8 km (5:41 / km) +2m 5:37 / km
ahr:131 max:145 shoes: NB 890s

2 PM

Running 20:13 intensity: (1 @0) + (22 @1) + (10:17 @2) + (9:33 @3) 3.72 km (5:26 / km)
ahr:148 max:163 shoes: NB 890s

Orienteering 23:34 intensity: (3 @1) + (14 @2) + (7:00 @3) + (16:03 @4) + (14 @5) *** 4.25 km (5:33 / km) +16m 5:27 / km
ahr:171 max:202 spiked:22/23c shoes: NB 890s

Sprint day part 3:
Carleton University sprint set by Robbie again. Lots of controls - really tricky! Thanks Robbie!

DOMA

Running 22:47 intensity: (5 @0) + (1:07 @1) + (18:29 @2) + (2:53 @3) + (13 @4) 3.61 km (6:19 / km) +32m 6:03 / km
ahr:145 max:176 shoes: NB 890s

Stretching 20:00 [0]

Thursday Jan 3, 2013 #

11 AM

Conditioning - Stretching 45:00 [1]

5 PM

Rock Gym 15:00 [2]

Joined Alex for a bit of climbing
6 PM

Snowshoeing 36:34 intensity: (22 @0) + (3:25 @1) + (20:02 @2) + (12:45 @3) 4.03 km (9:05 / km) +6m 9:01 / km
ahr:145 max:168 shoes: NB 890s

Started out snowshoeing and setting some extra snowshoe / small ski trails for the ski-o in a few weeks. At about half an hour the snowshoes were aggravating my feet so I headed out to the road and ran the roads sans snowshoes for the second half.

Running 34:36 intensity: (57 @1) + (8:38 @2) + (18:45 @3) + (5:32 @4) + (44 @5) 6.1 km (5:40 / km) +1m 5:40 / km
ahr:157 max:198

Wednesday Jan 2, 2013 #

Note
(sick)

Have been feeling a little sick the last few days so with that and the cold I decided it would be wiser to skip intervals and try and get healthy.
C • Good thinking 1

Tuesday Jan 1, 2013 #

11 AM

Running 36:08 [1] 6.04 km (5:59 / km) +2m 5:58 / km
shoes: NB 890s

Stretching 11:00 [0]

Monday Dec 31, 2012 #

1 PM

Classic XC skiing 54:06 [1] 7.26 km (7:27 / km) +5m 7:26 / km
shoes: Alpina st30

Around home - beautiful out.

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