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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Sep 16:

activity # timemileskm+m
  hanging controls3 7:49:50 16.62(28:16) 26.75(17:34) 662
  trail running2 1:29:20 8.28(10:47) 13.33(6:42) 186
  yoga1 1:00:00
  road running1 33:26 3.0(11:08) 4.83(6:55) 42
  Total7 10:52:36 27.9 44.91 890
  [1-5]7 10:21:13

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Saturday Sep 16 #

9 AM

hanging controls 5:10:57 [1] *** 17.12 km (18:10 / km) +352m 16:28 / km
shoes: Icebugs Zeal-L OLX

Putting out all the controls for the sprint, numerous trips to the start etc. Sunny mild day :)

Friday Sep 15 #

11 AM

hanging controls 1:45:31 [1] *** 6.53 km (16:10 / km) +175m 14:15 / km
shoes: Icebugs Zeal-L OLX

putting out water and stands for this weekend's AOCs. Snow, and cold -> very cold feet!
2 PM

hanging controls 53:22 [1] *** 3.09 km (17:15 / km) +135m 14:10 / km
shoes: Icebugs Zeal-L OLX

warmed up a bit in the afternoon, and all the snow melted

Thursday Sep 14 #

11 AM

trail running 32:27 intensity: (8:14 @0) + (2:35 @1) + (13:05 @2) + (7:29 @3) + (59 @4) + (5 @5) 4.87 km (6:40 / km) +64m 6:15 / km
ahr:143 max:200 shoes: NB Zee

short run just to get out the house. Hat, buff and gloves!! What a (welcome) change in the weather :) Several text interruptions!

Tuesday Sep 12 #

7 PM

road running (from Gord's) 33:26 intensity: (14:14 @0) + (13:12 @1) + (4:22 @2) + (1:23 @3) + (13 @4) + (2 @5) 4.83 km (6:55 / km) +42m 6:38 / km
ahr:134 max:201 shoes: NB Zee

Autumn has suddenly arrived here - 12C when we started and 8C by the time we finished! Brrr! But no complaints as we desperately need the rain :)

Monday Sep 11 #

9 AM

trail running intervals (fartlek) 56:53 intensity: (8:55 @0) + (12:11 @1) + (28:58 @2) + (6:24 @3) + (25 @4) 8.46 km (6:43 / km) +122m 6:16 / km
ahr:142 max:200 shoes: NB Zee

back on to Nose Hill. Tried a fartlek workout, going harder mostly on the hills.
6 PM

yoga (flow) 1:00:00 [1]

make-up Flow class. Lots of boats and half boats~

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