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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 30 days ending Nov 30, 2010:

activity # timemileskm+m
  Roller Skiing6 6:45:00
  Running7 5:23:25 15.16 24.4
  Orienteering3 4:38:00 17.15 27.6
  Strength 4 2:30:00
  Cycling - Stationary5 2:06:00
  Hiking1 1:30:00
  Cycling1 35:00
  Core Strength2 13:00
  Total24 23:40:25 32.31 52.0

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Monday Nov 29, 2010 #

Running warm up/down 20:00 [2]

Sunday Nov 28, 2010 #

Orienteering 1:30:00 [3] ** 12.0 km (7:30 / km)

Sunday line-O training at Cite des Jeunes. It was a perfect temperature and the forest was really nice and open. The thin layer of snow was good to, my O shoes got a much needed wash.

Friday Nov 26, 2010 #

Core Strength 10:00 [3]

Cycling - Stationary 36:00 [4]

Wednesday Nov 24, 2010 #

Running warm up/down 33:00 [2] 4.43 km (7:27 / km)

Warm up and cool down.

Running intervals 23:04 [3] 4.97 km (4:38 / km)

Hill Interval training. 3x710m and 2x1420m.

2:51
6.29
3.19
7.07
3.18

Tuesday Nov 23, 2010 #

Roller Skiing 1:20:00 [2]

Monday Nov 22, 2010 #

Cycling - Stationary 21:00 [2]

Sunday Nov 21, 2010 #

Orienteering (Line-O) 1:40:00 [2] 15.6 km (6:25 / km)

Sunday Morning running training at Stoney Swamp. We did a long line-O course that was mostly on trails, but went through the forest were it was nice.

Saturday Nov 20, 2010 #

Running 20:00 [2] 3.0 km (6:40 / km)

Wednesday Nov 17, 2010 #

Running warm up/down 33:00 [1] 6.0 km (5:30 / km)

Running intervals 26:21 [3] 6.0 km (4:24 / km)

Interval training at mud lake. 10x 600m. didn't feel that great today.

2.29
2.31
2.37
2.34
2.37
2.35
2.38
2.40
2.51
2.48

Tuesday Nov 16, 2010 #

Roller Skiing 1:10:00 [2]

Roller skiing at innovation drive.

Monday Nov 15, 2010 #

Cycling - Stationary 16:00 [3]

Sunday Nov 14, 2010 #

Orienteering race 1:28:00 [3]

Last orienteering race of the year :( I had an ok race with only a few smallish mistakes. It was a good course though.

Long Advanced - Splits

Saturday Nov 13, 2010 #

Strength (logging) 1:00:00 [1]

clearing the trails behind the house.

Friday Nov 12, 2010 #

Strength (chopping firewood ) 30:00 [1]

Thursday Nov 11, 2010 #

Roller Skiing 1:00:00 [3]

Wednesday Nov 10, 2010 #

Running intervals 1:00:00 [3]

Tuesday Nov 9, 2010 #

Cycling 35:00 [3]

Roller Skiing 55:00 [2]

Roller skiing at Innovation drive.

Monday Nov 8, 2010 #

Strength (chopping firewood ) 20:00 [1]

Cycling - Stationary 38:00 [3]

Sunday Nov 7, 2010 #

Strength (chopping firewood) 40:00 [1]

Saturday Nov 6, 2010 #

Roller Skiing 1:30:00 [3]

roller skiing at P8 with the ski club. we worked on mostly technique like double poling and offset.

Hiking (pole-walking) 1:30:00 [1]

hiking after the roller skiing. Went up the skyline ski hill then on skyline trail and down penguin.

Thursday Nov 4, 2010 #

Cycling - Stationary 15:00 [3]

Core Strength 3:00 [2]

Wednesday Nov 3, 2010 #

Running warm up/down 30:00 [1]

Running intervals 21:00 [4]

Interval training. 4x1200m

5:08
5:14
5:23
5:11

Tuesday Nov 2, 2010 #

Running 57:00 [2]

Monday Nov 1, 2010 #

Roller Skiing 50:00 [2]

roller skiing at Corkery woods.

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