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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Jan 21:

activity # timemileskm+m
  XC Skiing - Skate2 2:24:01 15.94(9:02) 25.65(5:37) 104
  Running1 1:11:20 5.61(12:43) 9.03(7:54) 15
  XC Skiing - Classic1 1:10:48 8.7(8:08) 14.0(5:04) 310
  Ski Orienteering 1 1:00:19 7.63(7:54) 12.28(4:55) 37
  Total5 5:46:28 37.88(9:09) 60.96(5:41) 466

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MoTuWeThFrSaSu

Saturday Jan 20 #

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 #

Note
(sick)

Gosh Darn it

Thursday Jan 18 #

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 #

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 #

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 #

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.

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