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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Dec 2, 2017:

activity # timemileskm+m
  strength2 1:20:00
  yoga1 1:00:00
  trail running1 46:36 4.22(11:03) 6.79(6:52) 56
  road running1 46:31 4.38(10:37) 7.05(6:36) 56
  orienteering training1 35:12 2.91(12:06) 4.68(7:31) 70
  Total6 4:28:19 11.51 18.53 182
  [1-5]6 4:06:25

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SuMoTuWeThFrSa

Thursday Nov 30, 2017 #

8 AM

strength 40:00 [1]

10 min elliptical plus 3 circuits
5 PM

yoga 1:00:00 intensity: (30:00 @1) + (30:00 @2)

shoulder stands and snails!

Wednesday Nov 29, 2017 #

2 PM

road running (with Jim W) 46:31 intensity: (6:38 @0) + (17:03 @1) + (20:10 @2) + (2:40 @3) 7.05 km (6:36 / km) +56m 6:21 / km
ahr:139 max:208 shoes: NB Zee

A fartlek run with Jim. Still lots of ice so stayed mostly on the cleared paths. Tried to go hard on the uphills.

Tuesday Nov 28, 2017 #

7 PM

trail running (from Gord's) 46:36 intensity: (15:03 @0) + (25:54 @1) + (5:12 @2) + (14 @3) + (13 @5) 6.79 km (6:52 / km) +56m 6:35 / km
ahr:129 max:213 shoes: NB Zee

with Andree, and sometimes with Randy.

Monday Nov 27, 2017 #

8 AM

strength 40:00 [1]

10 min elliptical, then strength

Sunday Nov 26, 2017 #

10 AM

orienteering training race (P's Is + Crescent) 35:12 intensity: (13 @0) + (1:44 @1) + (22:32 @2) + (10:40 @3) + (3 @4) *** 4.68 km (7:31 / km) +70m 7:00 / km
ahr:156 max:171 shoes: Icebugs Zeal-L OLX

Started off in Acceleritas - but didn't even get to the first control, returned and changed shoes! Way too much ice! Fun run, even if we did have to go up the crescent heights hill. David has done some updates of the map but it still needs some work

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