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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: getawaystix

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Snowshoe4 11:30:00 39.77(17:21) 64.0(10:47)
  Cycling - Road5 10:00:00 152.86(15.3/h) 246.0(24.6/h)
  xc skiing6 8:54:00 31.81 51.2
  Road Run7 6:42:46 49.3(8:10) 79.34(5:05)
  Spinning5 6:00:00
  Kayaking1 2:43:00 11.62(4.3/h) 18.7(6.9/h)
  Strength Training5 2:12:00
  Hockey4 2:00:00
  SUP1 1:30:00 4.35(2.9/h) 7.0(4.7/h)
  Trail run1 53:57 6.03(8:57) 9.7(5:34)
  Orienteering1 51:48 5.13(10:06) 8.25(6:17)
  Total32 53:17:31 300.86 484.19

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Tuesday Jan 31, 2012 #

2 PM

Cycling - Road 3:05:00 [2] 77.0 km (25.0 kph)
ahr:136

Easy ride w/ pack. avg 25kph, so weird/awesome to be riding outside, nice wind out of the west

Sunday Jan 29, 2012 #

10 AM

Orienteering race 51:48 [4] 8.25 km (6:17 / km)
shoes: Salomon SLAB - 3

Super-Fun Thomass race, kudoos to Keith & Bash for organizing and setting a great event! I planned to go as fast as I could for the duration for a solid up-up-tempo effort & to try and make the nav harder by being gassed. Less than 10 min. in and success! as I'd made 2 nav errors enroute to "B" resulting on one of those standing there, scratching your head moments of not knowing where you've ended up, sweet! Got back on track and left the first box behind the rest of the AR Zero's who cunningly chose a better route through the first box. Started to run smoother after that & by CP 4 & the 2nd box was in a wicked battle with Lucente, Serghei & Chris P. We all traded the lead numerous times due to slight nav errors, or better route choices through to CP 9 where it was still anyone's game. I'd marked that last hill up to CP10 as one where I'd try to run the whole way & as it turned out try to get ahead of a big field that came together around CP9 (Thomass format working well here). By CP10 I had a gap, but then bobbled CP11 resulting in no chance of a sprint finish with Hammer. Luckily, Serghei also mixed up on CP11 allowing me to grab 2nd. Thanks again for a great event!
C • Ecuador maps 8
C • GPS Replay - Bender - Mick - Gstix 5
2 PM

xc skiing 1:09:00 [2] 13.2 km (11.5 kph)

Easy skate ski loosening up post-Thomass race
8 PM

Hockey 30:00 [3]

Fun game, 3-3 tie.

Saturday Jan 28, 2012 #

12 PM

xc skiing 2:03:00 [2] 25.0 km (12.2 kph)

Skate ski w/ FnJack and Rydlo.

Friday Jan 27, 2012 #

6 PM

Strength Training 30:00 [3]

3 x Circuit

Spinning 1:30:00 [2]
ahr:135

Easyish spin

Thursday Jan 26, 2012 #

6 PM

Road Run 57:22 [2] 12.1 km (4:44 / km)
shoes: Salomon SLAB - 3

Easy run with pack, felt solid
C • Sweet... 14
C • Some things get lost in translation, but this is priceless... 2

Spinning 1:00:00 [2]
ahr:135

Indoor trainer post run.
C • Computrainer 1

Wednesday Jan 25, 2012 #

8 PM

Strength Training 30:00 [3]

Circuit x 3

Spinning 1:00:00 [3]
ahr:134

Indoor trainer post strength training

Monday Jan 23, 2012 #

12 PM

Snowshoe 4:30:00 [2] 24.0 km (11:15 / km)

Snowshoe Raid CP take-down. Unbelievable how much snow melted overnight, very lucky timing for the event.
C • Incredible Conditions! 2

Sunday Jan 22, 2012 #

9 PM

Hockey 30:00 [3]

Sunday night game....~6 game scoring drought finally ends with hats on the ice......wtf? All garbage goals, just the way I like em, including an empty netter.....

Saturday Jan 21, 2012 #

9 AM

Snowshoe 5:00:00 [2] 24.0 km (12:30 / km)
shoes: Salomon SLAB - 3

Putting out CP's for the Snowshoe Raid, great conditions!

Friday Jan 20, 2012 #

3 PM

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

Easy spin on the trainer

Thursday Jan 19, 2012 #

9 PM

Road Run 56:41 [2] 10.0 km (5:40 / km)
shoes: Salomon SLAB - 3

Easy run w/ pack

Wednesday Jan 18, 2012 #

Spinning 1:30:00 [2]
ahr:131

Easy spin, indoor trainer

Tuesday Jan 17, 2012 #

6 PM

Road Run 59:03 [3] 13.0 km (4:33 / km)
shoes: Salomon SLAB - 3

Weird night for a run, suuuuper windy. Was planning some up-tempo 1k intervals to get the heart-rate going but the direction really impacted times:

1k @ 4:44 (tailwind)
2k @ 3:45 (tailwind)
3k @ 5:10 (headwind)
4k @ 4:06 (headwind)
5k @ 5:08 (headwind)
6k @ 3:44 (tailwind)
7k @ 4:52 (tailwind)
8k @ 3:25 (tailwind)
9k @ 5:16 (headwind)
10k @ 3:59 (headwind)
11k @ 5:32 (headwind)
12k @ 3:42 (tailwind)
13k cooldown @ 5:35

Strength Training 25:00 [2]

3 x Circuit: Push-Up, 1 Leg Squat, Bent-Over Row, Back Extension, Tricep Dip, Calf Raise, Sit-Up on ball, Hamstring Curl, Lunge

Sunday Jan 15, 2012 #

1 PM

Snowshoe 1:00:00 [2] 7.0 km (8:34 / km)

Easy snowshoe & some nav practice w/ Hermes, ran up & down the trail beside Georgian Peaks Ski Club for added fun!
3 PM

xc skiing 52:00 [2] 13.0 km (15.0 kph)

At Scenic Caves, a bit warmer & faster conditions than yesterday.
8 PM

Hockey 30:00 [2]

Fun/close game, got tackled by a 260lb monster claiming I ran his goalie....dude was spitting venom....
C • well.... 6

Saturday Jan 14, 2012 #

11 AM

xc skiing 2:20:00 [2]

Great to be skiing again on decent snow, although a bit chilly....

Snowshoe 1:00:00 [2] 9.0 km (6:40 / km)

Post ski snowshoe verifying some trails for the Snowshoe Raid, shaping up to be a great course!

Thursday Jan 12, 2012 #

8 PM

Road Run 1:23:00 [2] 15.0 km (5:32 / km)
shoes: Salomon SLAB - 3

Easy run with pack
C • you forgot to mention how y... 4

Strength Training 27:00 [3]

3 x Circuit: Push-Up, 1 Leg Squat, Bent-Over Row, Back Extension, Tricep Dip, Calf Raise, Sit-Up on ball, Hamstring Curl, Lunge

Wednesday Jan 11, 2012 #

2 PM

Cycling - Road 2:15:00 [2] 57.0 km (25.3 kph)

On mtb w/ pack

Tuesday Jan 10, 2012 #

2 PM

Cycling - Road 1:10:00 [2] 30.0 km (25.7 kph)

Easy spin on mtb w/ pack
7 PM

Road Run 40:00 [2] 7.5 km (5:20 / km)
shoes: Salomon SLAB - 3

Easy run

Strength Training 20:00 [3]

2 x Circuit: Push-Up, 1 Leg Squat, Bent-Over Row, Back Extension, Tricep Dip, Calf Raise, Sit-Up on ball, Hamstring Curl, Lunge

Monday Jan 9, 2012 #

2 PM

Cycling - Road 1:10:00 [2] 30.0 km (25.7 kph)

On the mtb w/ a pack. Time to start logging some serious miles with the commitment/invite to join Team Tecnu Extreme for the HUAIRASINCHI adventure race in Ecuador....anyone have an altitude tent.....
C • Awesome! 11

Trail run 53:57 [3] 9.7 km (5:34 / km)
ahr:145 shoes: Salomon SLAB - 3

Trail run off the bike with a pack

Sunday Jan 8, 2012 #

11 AM

xc skiing 1:30:00 [1]

Up at Scenic Caves, conditions much better than yesterday with fresh grooming & 5cm of fresh snow over-night!
7 PM

Hockey 30:00 [3]

Fun game ended in a 4-4 tie, the scoring drought continues.....time to pick-up a cage as I had another close call with a high-stick to the visor......

Saturday Jan 7, 2012 #

12 PM

xc skiing 1:00:00 [1]

Easy ski at Duntroon Highlands, trails were quite bad
4 PM

Road Run 59:34 [2] 10.92 km (5:27 / km)
shoes: Salomon SLAB - 3

roads & trails around Craigleith w/ Yip & Shannon pushing Jackson in the baby-jogger!

Wednesday Jan 4, 2012 #

2 PM

Cycling - Road 2:20:00 [1] 52.0 km (22.3 kph)

Cruised some paved trails on Dad's cruiser in FLA.....

Tuesday Jan 3, 2012 #

10 AM

Road Run 47:06 [3] 10.82 km (4:21 / km)
shoes: Salomon SLAB - 3

Wasn't sure what kind of run to do, so slowly picked up the pace/effort throughout. Ran out & back with a good tailwind going out, then tried to maintain the same speed on the way back.

Monday Jan 2, 2012 #

1 PM

Kayaking 2:43:00 [2] 18.7 km (6.9 kph)

In Everglades National Park, lots of wildlife down here, biggest sighting was a manatee.....some really cool navigation in the mangroves too, super-intricate and well mapped.

Sunday Jan 1, 2012 #

12 PM

SUP 1:30:00 [2] 7.0 km (4.7 kph)

SUP'n on the Gulf in Florida, love this sport/activity for the new/different perspective from kayaking.

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