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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  XC Skiing - Skate16 18:44:47 87.97 141.57 827
  Running9 8:58:54 53.96(9:59) 86.84(6:12) 356
  Ski Orienteering 3 3:22:18 20.19(10:01) 32.5(6:14) 607
  Cycling - Stationary2 57:00
  Core Strength3 48:00
  Strength 1 40:00
  Snowshoeing 1 20:00
  Total34 33:50:59 162.12 260.9 1790

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Monday Jan 30, 2012 #

4 PM

Running 22:11 [3] 2.18 km (10:11 / km)

Running around all the trails behind the house. running was slow but not easy because the deep crusty snow.

Sunday Jan 29, 2012 #

XC Skiing - Skate warm up/down 45:00 [2]

XC Skiing - Skate race (Skate) 32:16 [4] 8.5 km (3:48 / km)

Ski race at Pembroke. really nice area.

XC Skiing - Skate warm up/down 30:00 [2]

Friday Jan 27, 2012 #

8 PM

Running 42:26 intensity: (51 @2) + (34:10 @3) + (5:42 @4) + (1:43 @5) 8.2 km (5:10 / km) +54m 5:01 / km

Running around the 8.2km loop. the roads were messy, covered in snow or slush. during the run I did 10x~1min of speed increases.

Thursday Jan 26, 2012 #

3 PM

XC Skiing - Skate 1:00:09 intensity: (13:25 @1) + (31:43 @2) + (10:39 @3) + (4:22 @4) 8.5 km (7:05 / km) +39m 6:55 / km
ahr:149 max:188

School XC practice. trails were groomed today so the skiing was so much better than yesterday.
6 PM

XC Skiing - Skate (Skate) 1:24:57 intensity: (23:31 @1) + (28:54 @2) + (23:41 @3) + (8:41 @4) + (10 @5) 15.4 km (5:31 / km) +189m 5:12 / km
ahr:158 max:193

KN XC training. did some 1-skating and skiing without poles.

Wednesday Jan 25, 2012 #

3 PM

XC Skiing - Skate 49:52 [2] 5.92 km (8:25 / km)
ahr:143 max:204

School XC practice. trails were covered in ice.
6 PM

Running 1:33:06 [4] 14.7 km (6:20 / km)
ahr:165 max:203

OOC running training. we ran down to byron. see workout on fkawam's log. my GPS says there's "no data available to graph" on this workout which is really annoying, probably because its memory is full... so I have to put in the times the old-fasion way. below are the times for the "at speed" intervals.

620m: 2:27
546m: 2:12
444m: 1:45
370m: 1:31
260m: 1:00
190m: 0:43
93m: 0:20
1240m: 5:23
90m: 0:19
156m: 1:35
273m: 1:05
1240m: 5:01

Tuesday Jan 24, 2012 #

Cycling - Stationary 30:00 [3]

Monday Jan 23, 2012 #

Core Strength 23:00 [2]

Sunday Jan 22, 2012 #

3 PM

XC Skiing - Skate (Skate) 1:14:48 intensity: (4:32 @1) + (36:22 @2) + (29:01 @3) + (3:57 @4) + (56 @5) 18.64 km (4:01 / km) +157m 3:51 / km
ahr:164 max:198

Skiing at Fitzroy. super nice conditions.
C • Very good week 2

Saturday Jan 21, 2012 #

XC Skiing - Skate warm up/down 48:00 [2]

9 AM

Ski Orienteering 1:32:29 intensity: (5 @1) + (1:11:35 @2) + (19:38 @3) + (1:07 @4) + (4 @5) 12.11 km (7:38 / km) +294m 6:49 / km
ahr:164 max:192

Ski-O at Keogan's Lodge in Gatineau. Tough course with lots of skiing on very small trails.

Friday Jan 20, 2012 #

5 PM

Running 42:56 intensity: (20:18 @2) + (19:34 @3) + (2:24 @4) + (40 @5) 8.2 km (5:14 / km) +54m 5:04 / km
ahr:171 max:202

Thursday Jan 19, 2012 #

3 PM

Strength 40:00 [2]

School XC team practice. due to the icy conditions from the freezing rain on tuesday we stayed inside the school and did some good strength and balance exercises.

Wednesday Jan 18, 2012 #

6 PM

Running 1:29:55 intensity: (9:35 @1) + (24:55 @2) + (39:38 @3) + (15:12 @4) + (35 @5) 12.53 km (7:11 / km) +87m 6:56 / km
ahr:171

OOC running training. for warm-up we had to run around the neighbourhood to find at least 12 signs for a winter carnival and mark their location on a map. we then did a kind of pyramid exercise were we had to go to one control and back, rest for two minutes then had to get 2 controls, etc, to form 1,2,3,3,2,1. we could only go to each control once. and just so y'all know my annoying HR monitor fell down to my waist for the last bit of the warm-up so just ignore that part.
C • So that's the culprit...&qu... 2
C • hr 2

Tuesday Jan 17, 2012 #

6 PM

XC Skiing - Skate (Skate) 1:26:37 intensity: (15:13 @1) + (38:55 @2) + (21:02 @3) + (11:20 @4) + (7 @5) 12.0 km (7:13 / km) +115m 6:53 / km
ahr:153 max:195

KN training at Riverfront. pretty much the whole time we were skiing there was freezing rain. I got a nice layer of ice on the front of my jacket...

Monday Jan 16, 2012 #

3 PM

XC Skiing - Skate 53:36 intensity: (17:09 @1) + (25:51 @2) + (7:00 @3) + (3:23 @4) + (13 @5) 6.8 km (7:53 / km) +50m 7:36 / km
ahr:143 max:194

Ski training with the school team.
C • Keep it up 1

Sunday Jan 15, 2012 #

XC Skiing - Skate warm up/down 1:00:00 [2]

XC Skiing - Skate race (Skate) 55:59 [5] 15.0 km (3:44 / km)

Coupe Skinouk skate race.

Saturday Jan 14, 2012 #

XC Skiing - Skate warm up/down 50:00 [2]

XC Skiing - Skate race (Classic) 40:24 [5] 10.0 km (4:02 / km)

Coupe Skinouk ski race at Relais Plein Air in Gatineau. I could defiantly feel I haven't been skiing much this year. Really cold out.

Friday Jan 13, 2012 #

Cycling - Stationary 27:00 [2]

Wednesday Jan 11, 2012 #

3 PM

XC Skiing - Skate 51:47 intensity: (8:23 @1) + (27:22 @2) + (13:30 @3) + (2:32 @4) 7.07 km (7:19 / km) +53m 7:03 / km
ahr:154 max:188

First ski training with the school team. just skied around the practice field and did a few balance and gliding drills.
6 PM

Running 1:21:26 intensity: (3:01 @1) + (28:29 @2) + (26:16 @3) + (21:50 @4) + (1:50 @5) 12.42 km (6:33 / km) +35m 6:28 / km
ahr:169

OOC running training. went down to Mud Lake and did 12x600m.
C • Good job Alex...smart move ... 1

Tuesday Jan 10, 2012 #

6 PM

XC Skiing - Skate 1:41:25 [2] 12.23 km (8:17 / km)

Kanata Nordic ski training. did relays and just skied around mostly.

Monday Jan 9, 2012 #

Core Strength 12:00 [3]

Sunday Jan 8, 2012 #

11 AM

Ski Orienteering 38:23 [4] 9.09 km (4:13 / km) +122m 3:57 / km

Ski-O race at Riverfront.

XC Skiing - Skate warm up/down 20:00 [2]

12 PM

XC Skiing - Skate 30:00 [2]

Picking up controls after the race.

Saturday Jan 7, 2012 #

Snowshoeing 20:00 [1]

Packing ski trails around the house.

Friday Jan 6, 2012 #

1 PM

Running tempo 49:48 intensity: (3:10 @2) + (34:13 @3) + (12:07 @4) + (18 @5) 10.0 km (4:59 / km) +52m 4:51 / km
ahr:176

C • Great 1
3 PM

XC Skiing - Skate (Classic) 1:00:45 intensity: (7:22 @1) + (46:31 @2) + (4:51 @3) + (54 @4) + (1:07 @5) 9.5 km (6:24 / km) +64m 6:11 / km
ahr:153 max:209

Skiing at Fitzroy.

Thursday Jan 5, 2012 #

6 PM

XC Skiing - Skate (Classic) 1:29:12 intensity: (8:05 @1) + (40:01 @2) + (30:43 @3) + (9:32 @4) + (51 @5) 12.0 km (7:26 / km) +160m 6:58 / km
ahr:160 max:195

Kanata Nordic ski training at Riverfront. worked on diagonal stride without poles then did relays. finished with double-poling.
C • contact me please! 1

Wednesday Jan 4, 2012 #

6 PM

Running 1:20:10 intensity: (24:06 @2) + (32:47 @3) + (20:19 @4) + (2:58 @5) 11.81 km (6:47 / km) +38m 6:41 / km
ahr:174

OOC gift-O (for rules see fkawam's log). If you minus all my penalty points I finished first, tied with Robbie. with the penalties I was a bit farther down the list... I was a lot of fun though, thanks Francis!

Tuesday Jan 3, 2012 #

Core Strength 13:00 [3]

Monday Jan 2, 2012 #

3 PM

Running 36:56 intensity: (12:33 @2) + (23:24 @3) + (59 @4) 6.8 km (5:26 / km) +36m 5:17 / km
ahr:171 max:187

really slow run on the icy streets around my house. my groin muscles we sore from the classic skiing on saturday which made it a struggle to run at any decent speed.
C • good work 1

Sunday Jan 1, 2012 #

1 PM

Ski Orienteering 1:11:26 intensity: (36 @1) + (31:28 @2) + (21:27 @3) + (17:55 @4) 11.3 km (6:19 / km) +191m 5:50 / km
ahr:166 max:188

Ski-O training at Riverfront Park. just did some old courses from a few years ago.

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