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Training Log Archive: mbo

In the 7 days ending Dec 9:

activity # timemileskm+m
  orienteering training2 1:32:30 7.97(11:36) 12.83(7:13) 100
  strength2 1:21:38
  road running2 1:16:23 7.46(10:15) 12.0(6:22) 71
  aerobics/strength class1 1:10:00
  yoga1 1:00:00
  hiking1 57:00 3.98(14:20) 6.4(8:54) 78
  trail running1 46:51 4.67(10:02) 7.51(6:14) 167
  Total10 8:04:22 24.07 38.74 416
  [1-5]9 6:01:55

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Saturday Dec 9 #

12 PM

trail running (Silversprings XC) 46:51 intensity: (3:52 @0) + (2:31 @1) + (11:23 @2) + (29:05 @3) 7.51 km (6:14 / km) +167m 5:37 / km
ahr:155 max:168 shoes: Icebugs Zeal-L OLX

2 loops (west and east) as trails very icy. Tired so seemed tough. Walked numerous hills.

Friday Dec 8 #

7 AM

road running (Amble with Angus) 29:27 intensity: (2:27 @0) + (15:33 @1) + (11:13 @2) + (12 @3) + (2 @5) 4.91 km (6:00 / km) +17m 5:54 / km
ahr:139 max:178 shoes: NB Zee

Warm, unlike last year. About 500 runners. Ran with Andree, and Marsha. Chatty run!

Thursday Dec 7 #

9 AM

aerobics/strength class 1:10:00 [1]

5 PM

yoga 1:00:00 [0]

neck and spine
6 PM

hiking 57:00 [1] 6.4 km (8:54 / km) +78m 8:24 / km

Walked to and from Book Club, carrying headlamp for the road crossings! 27 min there, 30 home (uphill!). Should have worn my runners not fashion boots... Got to see the Christmas lights close up.

Wednesday Dec 6 #

8 AM

strength 40:00 [1]

Usual 10 min elliptical, then 3 rounds of workout. 20lb x 2 for both squats and lunges
6 PM

orienteering training (TNT Tuscany) 59:21 intensity: (22:13 @0) + (22:44 @1) + (14:24 @2) ** 7.53 km (7:53 / km) +100m 7:24 / km
ahr:132 max:149 shoes: Icebug Acceleritas

Score O in Tuscany. We had 75 minutes but I decided 60 was enough. Some paths were VERY icy - slowed down to a slow walk at times... Then excellent soup and snacks :) My lumbar spine was sore when I finished - I think the result of being very tense when navigating the ice. Seems ok this morning.

Tuesday Dec 5 #

7 PM

road running (from Gord's) 46:56 intensity: (9:45 @0) + (25:15 @1) + (10:11 @2) + (1:28 @3) + (14 @4) + (3 @5) 7.09 km (6:37 / km) +54m 6:23 / km
ahr:133 max:181 shoes: NB Zee

Included a stop for photos of the almost full moon and Christmas lights!

Monday Dec 4 #

9 AM

strength 41:38 intensity: (24:10 @0) + (13:38 @1) + (3:50 @2)
ahr:122 max:148

10 min elliptical then 3 circuits. Wore Polar out of interest.

Sunday Dec 3 #

10 AM

orienteering training race (U of C) 33:09 [3] 5.3 km (6:15 / km)
shoes: Icebug Acceleritas 40.5

distance is a measurement from an old map as I forgot my Polar watch, and for some reason, Livelox didn't record... Really fun course - on a 1:2500 map! So I could actually see the little nooks and crannies. Race distance = 3.8k

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