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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Mar 31, 2010:

activity # timemileskm+m
  Orienteering9 6:12:20 8.08 13.019 /19c100%
  Strength 3 5:00:00
  XC Skiing - Skate3 3:51:00
  Running6 1:50:08
  Cycling2 1:00:00
  Cycling - Stationary1 45:00
  Total22 18:38:28 8.08 13.019 /19c100%

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Wednesday Mar 31, 2010 #

Running warm up/down 7:00 [3]

Running hills (hill sprints) 3:08 [3]

Hill sprints in my back yard. I did 10, approximately 20 second long sprints with a minute long rest/walk back to the bottom of the hill.

Sunday Mar 28, 2010 #

Orienteering 1:06:00 [3] ***

orienteering training at Constance Bay.

Saturday Mar 27, 2010 #

Strength (logging) 1:00:00 [2]

10 AM

Orienteering warm up/down 20:00 [3] ***

11 AM

Orienteering 30:00 [3] ****

sprint orienteering training at Carleton U with my dad. we ran 3 short courses that were about 10mins each.

Thursday Mar 25, 2010 #

Running 26:00 [3]

Sunday Mar 21, 2010 #

11 AM

Orienteering 1:05:00 [3] **** 5.0 km (13:00 / km)

Orienteering training with my dad at Gould Lake. really nice area with open forest, and some big hills. I felt slow, but it's really good map reading training.
1 PM

Orienteering 23:20 [3] *** 2.0 km (11:40 / km)

sprint course at Gould Lake. felt really slow, and my legs felt really heavy from the first run. the area was good for sprint also.
2 PM

Orienteering 57:00 [3] **** 3.0 km (19:00 / km)

last training of the day. the running was really slow because my legs were dead.

Saturday Mar 20, 2010 #

Strength (logging) 2:00:00 [2]

cutting down trees.

Friday Mar 19, 2010 #

11 AM

Orienteering 1:00:00 [3] ***

Orienteering at the north part of the Kanata Lakes map.
3 PM

Strength (logging) 2:00:00 [2]

cutting down trees.

Thursday Mar 18, 2010 #

Cycling 35:00 [1]

biking to and from ST. Michaels.

Orienteering intervals 13:00 [3]

Interval training at ST. Michaels school. I ran 4 different, short orienteering courses with 1 min of rest in between.

course 1: 2:28
course 2: 3:30
course 3: 3:02
course 4: 3:52

Tuesday Mar 16, 2010 #

Orienteering 38:00 [3] *** 3.0 km (12:40 / km)
spiked:19/19c

orienteering training on the Kanata Lakes map with my dad. We made up a short 3k course with lots of controls close together. It felt slow but the forest was nice with just a little bit of snow.

Running warm up/down 10:00 [3]

cool down run around the trails

Monday Mar 15, 2010 #

Cycling 25:00 [2]

Thursday Mar 11, 2010 #

Cycling - Stationary 45:00 [3]

Tuesday Mar 9, 2010 #

Running 20:30 [3]

Monday Mar 8, 2010 #

Running 23:00 [3]

road running with a few hundred meters of running through deep snow.

Sunday Mar 7, 2010 #

XC Skiing - Skate (skate) 46:00 [2]

Skiing on the field near my house on the crusty snow.

Saturday Mar 6, 2010 #

XC Skiing - Skate (skate) 2:00:00 [3]

Skiing at Gatineau, nice ski on the smaller trails like Ridge Road, and Burma. Also, we did a bit of skiing on the crust over a marsh.

Thursday Mar 4, 2010 #

Running 20:30 [2]

Tuesday Mar 2, 2010 #

XC Skiing - Skate (skate) 1:05:00 [2]

Skiing at the Y camp. Really bad conditions. It was icy were there was snow and there where puddles across the trail in some places.

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