Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: getawaystix

In the 28 days ending Feb 28, 2013:

activity

time

miles

xc skiing

12:29:49

94.24

(7.5/h)

151.66

(12.1/h)

Spinning

9:50:00

Strength Training

7:00:00

Snowshoe

3:55:01

17.35

(13:33)

27.93

(8:25)

Road Run

3:18:00

23.19

(8:32)

37.32

(5:18)

Orienteering

3:00:46

15.06

(12:00)

24.23

(7:28)

Trail run

2:40:00

11.5

(13:55)

18.5

(8:39)

Cycling - Road

1:00:00

17.4

(17.4/h)

28.0

(28.0/h)

Hockey

20:00

Total

43:33:36

178.73

287.64

3:32

0:00

» now

Thursday Feb 28, 2013 #

6 PM

Strength Training 1:00:00 [3]

warmup: row, squats, lunge
WOD: row 1000m, 10 snatch, 20 front squat, 10 snatch, 20 front squat, 10 snatch
back extensions
Toes 2 Bar

Wednesday Feb 27, 2013 #

7 PM

Strength Training 30:00 [3]

back, squats
1-10-1 of burpees, bicycle sit-ups, push-ups

Tuesday Feb 26, 2013 #

2 PM

Cycling - Road (mountain bike) 1:00:00 [2] 28.0 km (28.0 kph)

1st outdoor ride in a while....strong headwind out, easy return

6 PM

Strength Training 1:00:00 [2]

warm up skipping
pull-ups, squat, push-up
back squats
weighted step ups
tri-dips

Sunday Feb 24, 2013 #

10 AM

Orienteering race 1:13:00 [3] 10.0 km (7:18 / km)

UKR OCup
Solid run, decent nav., deepish snow in places while off trail, great strength work-out. Appears I took some suspect route choices (A-to-B (took trail then contoured over & somehow lost 30sec.?, E,F,G vs. E,G,F and 6-to-K went on southern trails & should've gone north). Props to Mick who ran another strong race. Here's a link to a GPS Player .exe file with our routes (needs to be downloaded, then run (I think it only works on PC's?))

http://wildernesstraverse.com/files/UKR%20Ocup.exe

Trail run 15:00 [1] 2.5 km (6:00 / km)

warm-up & cool-down

8 PM

Hockey 20:00 [3]

Saturday Feb 23, 2013 #

11 AM

Road Run 2:00:00 [2] 21.0 km (5:43 / km)

hilly road run in Burlington/Waterdown with 15lb pack

Friday Feb 22, 2013 #

2 PM

Spinning 2:30:00 [2]
ahr:128

base spin

Thursday Feb 21, 2013 #

3 PM

Snowshoe 1:10:00 [3] 10.0 km (7:00 / km)

Distance estimated.
3 hill repeats of Craigleith Ski Hill, ~13min. up & ~7min. down

Spinning 20:00 [2]

brick spin

5 PM

xc skiing 1:20:00 [1] 10.5 km (7.9 kph)

almost night ski...

Wednesday Feb 20, 2013 #

8 PM

Spinning 20:00 [1]

recovery/warmup

Strength Training 45:00 [2]

Crossfit Foundations
row, squats, shoulder press, wall ball, box jump

Tuesday Feb 19, 2013 #

4 PM

Spinning 1:00:00 [2]
ahr:128

30min. warmup
30min. cool down

Spinning 1:00:00 [3]
ahr:151

tempo for an hour aiming to keep the HR above 150

Monday Feb 18, 2013 #

8 PM

Strength Training 45:00 [2]

Crossfit Foundations

Sunday Feb 17, 2013 #

10 AM

xc skiing 1:32:00 [2] 22.0 km (14.3 kph)

ski @ Caves w/ PJ

Saturday Feb 16, 2013 #

10 AM

Orienteering race 1:02:46 [3] 8.23 km (7:38 / km)

Icebreaker O-Cup. Tough, snow-covered & uneven ground both on & off trail.
Really fun/good battle with Mick for the duration of the event. we must've swapped the lead 10+ times due to numerous micro-route differences and small errors. He nipped me at the end after I ran off-line to a trail with only 2 CP's to go.

Road Run 20:00 [2] 3.5 km (5:43 / km)

warm-up/cool down from race

Friday Feb 15, 2013 #

8 AM

Strength Training 1:00:00 [3]

10min. warmup row
chin-ups, squats, swinging kb lunges, kb shoulder stuff
5min cooldown row

Thursday Feb 14, 2013 #

3 PM

xc skiing 1:59:41 [2] 27.18 km (13.6 kph)

cold wax, warm snow, slow skis.....

Wednesday Feb 13, 2013 #

3 PM

Spinning 1:40:00 [2]
ahr:131

Tuesday Feb 12, 2013 #

8 AM

Strength Training 1:00:00 [3]

10min warmup row
squats
bench press
WOD:
250m row, 20 medicine ball throws, 20 box jumps x 5

4 PM

Road Run 58:00 [2] 12.82 km (4:31 / km)

easy run

Sunday Feb 10, 2013 #

10 AM

xc skiing race 1:14:31 [3] 14.55 km (11.7 kph)

STARS Winter AR racing with frankenjack. Lots of poling on classic trails with skate ski's, tough going for me as f'nj cruised (need to work on poling technique, "bend at the ankles & throw your weight onto your poles" according to JVD.:)). Just caught Tarno & Jackie near the end of the 1st leg, then saw Bash & Bent arrive at the TA as we left.

On the snowshoe leg all three teams converged after the first box going from CP 2 - 3, so it was going to be a tight finish with two handicapped boxes remaining. We all split up after CP3 so when we were running to the finish we had no clue what place we were in. I thought with the handicaps we'd come 2nd, or 3rd, but managed 1st. Great winter day!

C • Handicap 7

xc skiing 10:09 [2] 1.0 km (5.9 kph)

5min. ski to TA

Snowshoe race 1:13:01 [3] 8.53 km (8:34 / km)