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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Aug 17:

activity # timemileskm+m
  orienteering competition3 9:11:07 12.45(44:17) 20.03(27:31) 450
  hiking1 3:13:45 4.76(40:42) 7.66(25:17) 812
  trail running1 1:16:58 7.4(10:24) 11.9(6:28) 110
  yoga1 1:00:00
  road running1 37:02 3.81(9:43) 6.14(6:02) 52
  strength1 30:00
  control pick-up1 23:24 1.24(18:56) 1.99(11:46) 36
  Total8 16:12:16 29.65 47.72 1460
  [1-5]8 15:08:52

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Saturday Aug 17 #

11 AM

orienteering competition 5:06:11 [3] 9.12 km (33:34 / km) +202m 30:14 / km

Friday Aug 16 #

3 PM

orienteering competition 2:42:36 [3] 4.61 km (35:19 / km) +119m 31:17 / km

Thursday Aug 15 #

9 AM

hiking (Ha Ling) 3:13:45 [3] 7.66 km (25:17 / km) +812m 16:32 / km
shoes: Asolo boots

The new trail up Ha Ling. Tons of people, about 2 dozen dogs, 5 babies in backpacks and one cat on a leash! Marsha and Christin's watches said it was 8.25k...but we agree on the 812m

Wednesday Aug 14 #

6 PM

orienteering competition 1:22:20 intensity: (31:50 @0) + (34:30 @1) + (15:44 @2) + (6 @3) + (4 @4) + (6 @5) *** 6.31 km (13:03 / km) +130m 11:50 / km
ahr:130 max:181 shoes: Icebug Acceleritas

Really tough race at Bowmont. Knee high rose bushes, burrs, and lots of climb... And a map that is difficult to read at 1:10,000

control pick-up 23:24 intensity: (16:09 @0) + (6:09 @1) + (1:03 @2) + (3 @3) 1.99 km (11:46 / km) +36m 10:47 / km
ahr:120 max:145 shoes: Icebug Acceleritas

Tuesday Aug 13 #

8 AM

strength 30:00 [2]

another workout from Impact. HIIT with 5 min warm-up and cooldown
6 PM

road running (from Gord's) 37:02 intensity: (5:28 @0) + (5:44 @1) + (14:21 @2) + (9:00 @3) + (1:14 @4) + (1:15 @5) 6.14 km (6:02 / km) +52m 5:47 / km
ahr:148 max:222 shoes: Brooks Adrenaline

Massive thunderstorm at 5 but it cleared up and was a beautiful evening. Ran by myself. Pushed it for the first 3k, then walked briefly then went steady. One minute fast on the island. Tried to run up the stairs but only managed 4 flights... Pushed the last 100m or so. (don't believe the HR of 220 - had noticed and checked it - it definitely wasn't doing that!)

Monday Aug 12 #

6 PM

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

Sunday Aug 11 #

10 AM

trail running (Nose Hill) 1:16:58 intensity: (9:57 @0) + (6:01 @1) + (53:18 @2) + (7:25 @3) + (17 @4) 11.9 km (6:28 / km) +110m 6:11 / km
ahr:146 max:173 shoes: Brooks Adrenaline

very misty morning, 11C. And the grass has really grown since I was last here. So some parts almost unrecognisable - so that I was uncertain where I was on a couple of occasions, had no idea on another occasion, and thought I knew where I was on another occasion only to find out after a couple of hundred metres that I was somewhere else! The plan was to do 10 k - hopefully my time on a flat asphalt path, with no tall grass, no walking on steep uphills, will be better... And I might be re-adjusted to living at 3500ft asl... Did a 1 min uphill 'sprint' at the end.

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