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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  XC Skiing - Classic5 6:45:49 54.48(7:27) 87.67(4:38) 1688
  XC Skiing - Skate2 2:24:01 15.94(9:02) 25.65(5:37) 104
  Running2 2:23:57 12.92(11:09) 20.79(6:56) 40
  Ski Orienteering 1 1:00:19 7.63(7:54) 12.28(4:55) 37
  Cycling - Stationary2 45:00
  Total12 13:19:06 90.96 146.39 1869

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Wednesday Jan 31, 2018 #

Cycling - Stationary 25:00 [2]

Saturday Jan 27, 2018 #

10 AM

XC Skiing - Classic 1:22:51 intensity: (15:00 @1) + (20:00 @2) + (35:51 @3) + (12:00 @4) 20.74 km (4:00 / km) +499m 3:34 / km
ahr:144 max:180

Parkway loop from P5. Parking lot was completely full, and lots of people on the trails. Fast conditions.

Thursday Jan 25, 2018 #

12 PM

XC Skiing - Classic 1:18:52 intensity: (15:00 @1) + (25:00 @2) + (30:00 @3) + (8:52 @4) 16.65 km (4:44 / km) +374m 4:16 / km
ahr:137 max:172

Ridge Road and Burma from P7. Very hard-packed and fast tracks.

Wednesday Jan 24, 2018 #

6 PM

Running 1:12:37 intensity: (10:00 @1) + (17:37 @2) + (15:00 @3) + (30:00 @4) 11.75 km (6:11 / km) +25m 6:07 / km
ahr:162 max:187

OOC running training. Ran down to Cassels. Did a 36min fartlek with 1200m of alternating hard/easy at each lightpost, then alternating hard/easy every 600m for the remainder of the time.

Monday Jan 22, 2018 #

8 PM

Cycling - Stationary 20:00 intensity: (57 @1) + (17:12 @2) + (1:51 @3)
ahr:130 max:142

Saturday Jan 20, 2018 #

9 AM

Ski Orienteering 1:00:19 intensity: (25:00 @2) + (25:19 @3) + (10:00 @4) 12.28 km (4:55 / km) +37m 4:50 / km
ahr:152 max:174 (sick)

Ski-O training on the SJAM trail. Shins were super tight and I wasn't feeling to great so I took it easy. Really fun skiing on a new map.

Friday Jan 19, 2018 #

Note
(sick)

Gosh Darn it

Thursday Jan 18, 2018 #

9 AM

XC Skiing - Classic 1:10:48 intensity: (15:00 @1) + (25:00 @2) + (25:48 @3) + (5:00 @4) 14.0 km (5:04 / km) +310m 4:33 / km
ahr:148 max:178

Asticou to Notch Road.

Wednesday Jan 17, 2018 #

6 PM

Running 1:11:20 intensity: (21:00 @1) + (30:00 @2) + (20:20 @3) 9.03 km (7:54 / km) +15m 7:50 / km
ahr:145 max:185

OOC running training. Ran down to the Bayshore parking garage and did 30min of continuous running while navigating to a random set of staircase letter and level numbers.

Tuesday Jan 16, 2018 #

2 PM

XC Skiing - Skate 1:04:01 intensity: (27:31 @1) + (20:30 @2) + (14:00 @3) + (2:00 @4) 11.85 km (5:24 / km) +104m 5:10 / km
ahr:123 max:173

At Fitzroy.

Monday Jan 15, 2018 #

XC Skiing - Skate 1:20:00 intensity: (20:00 @1) + (1:00:00 @2) 13.8 km (5:48 / km)

On the SJAM trail. Surprisingly good conditions.

Sunday Jan 14, 2018 #

11 AM

XC Skiing - Classic 1:34:16 intensity: (10:00 @1) + (30:00 @2) + (40:00 @3) + (10:16 @4) + (4:00 @5) 20.71 km (4:33 / km) +466m 4:06 / km
ahr:153 max:188

Parkway loop from P5 with Riel. 30min of double-poling in the beginning.

Monday Jan 1, 2018 #

2 PM

XC Skiing - Classic 1:19:02 intensity: (14:00 @1) + (41:19 @2) + (21:26 @3) + (2:17 @4) 15.59 km (5:04 / km) +39m 5:00 / km
ahr:152 max:177

First time skiing on the SJAM trail. Skied almost all of it.

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