Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: getawaystix

In the 31 days ending Jan 31, 2011:

activity

time

miles

xc skiing

10:22:08

103.46

(10.0/h)

166.5

(16.1/h)

Orienteering

6:30:00

26.1

(14:57)

42.0

(9:17)

Trail run

4:34:00

27.34

(10:01)

44.0

(6:14)

Spinning

4:00:00

Snowshoe

2:38:00

7.77

(20:21)

12.5

(12:38)

Hockey

2:00:00

Strength Training

20:00

Total

30:24:08

164.66

265.0

2:38

0:00

» now

Monday Jan 31, 2011 #

7 PM

Spinning 1:00:00 [2]

easy spin
3 x 1min single leg spinning

Sunday Jan 30, 2011 #

Hockey 30:00 [2]

C • 30 Min hockey game??? 8

10 AM

Orienteering 1:00:00 [4] 9.0 km (6:40 / km)
shoes: Salomon XCR XA Pro

Includes warm-up & cool-down
Humber Valley Hellrunner
Really fun race (thanks Phatty) with a solid battle for lead throughout with NIck, Mick & NewPatrick. Some small boobles at A & C (mostly C as I tried to hit the bottom of the valley quickly on a clean line (there was some thick veg. out there), but I got pulled north & messed about. Otherwise a decent run. Too bad NewPatrick dropped his SI enroute to 10 & stopped to find it, since I think he would've been hard to beat. I thought I picked another clean line up to 10 (running neck & neck with Nick) vs. going direct through what appeared to be thick brush, but Nick had me by a few steps at the control and I didn't have the gas to punch past enroute to the finish.

Good times. Most impressive to see Hansel come in 3rd with 2 kids strapped to his back....

Tasty treats as always at the CN's

C • good 3

C • More kids 4

Friday Jan 28, 2011 #

3 PM

xc skiing 1:15:00 [2] 21.0 km (16.8 kph)

NIce cruise around Scenic Caves.

Thursday Jan 27, 2011 #

5 PM

Trail run 1:15:00 [2] 14.0 km (5:21 / km)

Snow/Trail run up Craigleith, over to Loree & down Alpine.

Tuesday Jan 25, 2011 #

6 PM

Spinning 45:00 [1]

easy spin,
2 x 1min single leg spinning

Strength Training 20:00 [2]

A couple circuits of:
push-up, 1 leg squats, back extensions, bent over row, halmy curl, tri dip, calf raise, lunge
~20 reps each, no rest in between.

C • Careful 5

Monday Jan 24, 2011 #

3 PM

xc skiing 53:16 [2] 14.5 km (16.3 kph)

Nice cruise around Scenic Caves

Sunday Jan 23, 2011 #

3 PM

Spinning 1:00:00 [1]
ahr:134

Easy spin.
2 x 1min single leg (each side)

7 PM

Hockey 30:00 [2]

Saturday Jan 22, 2011 #

3 PM

xc skiing 1:20:00 [2] 23.0 km (17.3 kph)

Friday Jan 21, 2011 #

3 PM

xc skiing 1:05:00 [2] 18.0 km (16.6 kph)

Easy cruise, still working on the V2 technique for small inclines & the flats, seems to be coming together.

C • One skate! 6

Tuesday Jan 18, 2011 #

xc skiing 54:07 [3] 14.5 km (16.1 kph)

A bit more up tempo while working on some V2 technique.

Monday Jan 17, 2011 #

8 PM

Spinning 45:00 [1]
ahr:136

Sunday Jan 16, 2011 #

Trail run 1:35:00 [2] 13.0 km (7:18 / km)
shoes: Salomon XCR XA Pro

IceBreaker control take-down.

Saturday Jan 15, 2011 #

10 AM

xc skiing 1:10:00 [2] 17.0 km (14.6 kph)

Easy ski w/ PJ, then met up with Rydlo & Logie. A few up-tempo hills towards the end while trying to stay on Rydlo's heels.

Friday Jan 14, 2011 #

2 PM

Orienteering 2:30:00 [2] 17.0 km (8:49 / km)
shoes: Salomon XCR XA Pro

Hanging Controls for the IceBreaker in Loree. I also just compiled the start list. Predictions: should be a good race with Tarno, Rydlo, Logie & Yip having somewhat of a homecourt advantage as they run in this forest all the time. Harps & frankenjack should be in the mix & I'd watch out for Bash, with her crafty string & pins for Score-O. hammer, as always could upset, depending on how his knee is doing. I'm going to call the podium as: Harps, Rydlo, Logie, but really it's anyone's game........

C • 17 km? 2

Wednesday Jan 12, 2011 #

4 PM

xc skiing 56:46 [2] 14.5 km (15.3 kph)

Skis were a little sticky today. I felt much shame in letting Goose know I hadn't waxed since last spring, must do that tonight.

Tuesday Jan 11, 2011 #

2 PM

Snowshoe 2:38:00 [1] 12.5 km (12:38 / km)
shoes: Salomon XCR XA Pro

Control setting for the Snowshoe Raid. Some cool new terrain using aerial photography.

Sunday Jan 9, 2011 #

8 PM

Hockey 40:00 [2]

Double-header, 2 w's, sweet.

Saturday Jan 8, 2011 #

9 AM

Orienteering 1:30:00 [2] 8.0 km (11:15 / km)
shoes: Salomon XCR XA Pro

More control setting in Loree Forest with Phatty. I placed a few new controls as Phatty tested. Should be a cool event next weekend.

11 AM

xc skiing 1:00:00 [2] 15.0 km (15.0 kph)

Nice ski with Goose & Phatty, always great to ski with a coach who provides tips on technique. So much to learn, love it!

C • CoachIng 5

Friday Jan 7, 2011 #

4 PM

Orienteering 1:30:00 [2] 8.0 km (11:15 / km)
shoes: Salomon XCR XA Pro

Running around Loree Forest setting controls for next weekends IceBreaker. Really cool terrain in places, lots of valley's & forests I hadn't explored before.