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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sberg

In the 7 days ending Jan 21:

activity # timemileskm+m
  Skiing Skate3 4:10:35 24.35(10:17) 39.19(6:24) 154
  Running1 1:07:35 5.9(11:27) 9.5(7:07) 20
  Ski-O1 1:02:08 7.84(7:56) 12.61(4:56) 47
  Total5 6:20:18 38.09(9:59) 61.3(6:12) 221

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Saturday Jan 20 #

9 AM

Ski-O 1:02:08 intensity: (33 @2) + (20:13 @3) + (41:22 @4) * 12.61 km (4:56 / km) +47m 4:50 / km
ahr:136 max:144

Ski-O training on the SJAM trail. 0 C and hard packed trails. Easy orienteering as I planned the course. Tried to push the speed but not strong enough skier to push the hart rate above 140.
17 people out for the training. Pretty good for informal Ski-O training.

Friday Jan 19 #

1 PM

Skiing Skate 1:44:15 intensity: (10 @1) + (41:45 @2) + (59:26 @3) + (2:54 @4) * 13.48 km (7:44 / km) +43m 7:37 / km
ahr:122 max:140

Easy ski on the SJAM trail, putting out ribbons for tomorrow's ski-O.

Wednesday Jan 17 #

6 PM

Running 1:07:35 intensity: (1:26 @1) + (6:55 @2) + (20:12 @3) + (29:37 @4) + (9:25 @5) * 9.5 km (7:07 / km) +20m 7:02 / km
ahr:137 max:187

Another innovative training by Francis. A 30 min O-run in the Bayshore parking garage with a map showing the stairwells and a code telling which stairwell and what floor to go to next. Tough climb to get from bottom floor to fifth.
Most of the garage was empty - people run out of money after the holidays?

Tuesday Jan 16 #

2 PM

Skiing Skate 1:06:15 intensity: (43 @1) + (6:12 @2) + (31:07 @3) + (28:13 @4) 11.87 km (5:35 / km) +73m 5:25 / km
ahr:131 max:147

Skate skiing at Fitzroy. Pretty good conditions for skating. 3-4cm of fresh snow on top of hard-packed trail. One loop of the trail network then explored a bit across the river on the ungroomed trails.

Monday Jan 15 #

2 PM

Skiing Skate 1:20:05 intensity: (24 @1) + (1:58 @2) + (50:03 @3) + (27:40 @4) 13.84 km (5:47 / km) +38m 5:42 / km
ahr:131 max:143

Skiing on the SJAM trail, exploring some of the smaller dog walkers footpaths.
Conditions are surprisingly good, Skating is good in most places, only a few thin or icy spots, but would still recommend rock skis just to be on safe.

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