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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Jan 20:

activity # timemileskm+m
  classic skiing2 2:57:13 12.49(14:11) 20.1(8:49) 373
  strength3 1:50:00
  yoga1 1:00:00
  orienteering training1 59:55 4.6(13:02) 7.4(8:06) 35
  road running1 43:34 3.87(11:16) 6.22(7:00) 48
  trail running1 42:40 3.79(11:16) 6.09(7:00) 84
  Total9 8:13:22 24.74 39.81 540
  [1-5]8 6:36:38

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Friday Jan 19 #

8 AM

strength 45:00 [1]

Thursday Jan 18 #

9 AM

classic skiing (W55+ lesson) 1:03:44 [1] 6.22 km (10:15 / km) +37m 9:57 / km

Tracks surprisingly good despite the +7C! Had been track set! Downhills and uphills with Teresa. Took off 66 min for stationary time.
5 PM

yoga 1:00:00 [0]

7 PM

trail running (CRR club night) 42:40 intensity: (5:37 @0) + (5:15 @1) + (30:03 @2) + (1:45 @3) 6.09 km (7:00 / km) +84m 6:33 / km
ahr:139 max:163 shoes: Icebugs Zeal-L OLX

12 Mile Coulee club night. Good pace! But several stops to allow people to catch up. Took off 5 min for stops. Fun trail, twisty , but mostly good footing.

Wednesday Jan 17 #

8 AM

strength 15:00 [1]

Short session before eating
6 PM

orienteering training (TNT Marsha's) 59:55 intensity: (17:12 @0) + (24:10 @1) + (17:49 @2) + (39 @3) + (1 @4) + (4 @5) ** 7.4 km (8:06 / km) +35m 7:55 / km
ahr:133 max:179 shoes: NB Zee

Challenging maps which had been designed from Google in less than 24hrs! Still a lot of ice around - but a river was flowing down one road. Great soup afterwards :)

Tuesday Jan 16 #

7 PM

road running (from Gord's) 43:34 intensity: (13:55 @0) + (16:39 @1) + (9:30 @2) + (2:15 @3) + (37 @4) + (38 @5) 6.22 km (7:00 / km) +48m 6:45 / km
ahr:132 max:190 shoes: NB Zee

+7C but this meant for some icy spots, so Andree's new Salomons performed well!

Monday Jan 15 #

8 AM

strength 50:00 [1]

10 min elliptical then 2 x circuits

Sunday Jan 14 #

10 AM

classic skiing (Bragg Creek) 1:53:29 [1] 13.89 km (8:10 / km) +336m 7:17 / km

Tired and had a hard time keeping up with Finley, Andree and Marsha. Temps around freezing, and waxing not easy. Good to get out but I must admit, it is not my favourite place... Took off 43 minutes

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