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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Nov 23:

activity # timemileskm+m
  Scottish country dancing2 1:45:00
  classic skiing1 1:23:59 5.17(16:14) 8.33(10:05) 90
  trail running2 1:17:00 6.45(11:57) 10.38(7:25) 107
  aerobics/strength class1 1:10:00
  yoga1 1:00:00
  road running1 50:41 3.91(12:58) 6.29(8:03) 30
  strength2 46:00
  hiking2 44:10 2.85(15:30) 4.58(9:38) 38
  orienteering training1 14:15 0.98(14:36) 1.57(9:05) 22
  Total13 9:11:05 19.36 31.15 287
  [1-5]12 7:30:43

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Saturday Nov 23 #

8 AM

strength 25:00 [1]

at home.
9 PM

Scottish country dancing (St Andrew's Ball) 1:00:00 [1]

3 hours of dancing after the meal and playing (only in the beginner group). Danced almost every dance (think I missed 2 of the 16) Fun evening.

Thursday Nov 21 #

9 AM

classic skiing 1:23:59 [1] 8.33 km (10:05 / km) +90m 9:34 / km

Confed was rollered but not enough to track set. Beautiful day though chilly at first. One intensity interval - long at over 15 minutes!
5 PM

yoga 1:00:00 [0]

Upper body!
7 PM

road running (CRR club night) 50:41 intensity: (26:07 @0) + (17:43 @1) + (6:47 @2) + (4 @3) 6.29 km (8:03 / km) +30m 7:52 / km
ahr:124 max:159 shoes: Icebugs Zeal-L OLX

Still lots of ice but the studded Icebugs were great. Large group - about 20! And Barracks Brown at the Hose and Hound afterwards!

Wednesday Nov 20 #

6 PM

orienteering training (TNT) 14:15 [1] ** 1.57 km (9:05 / km) +22m 8:29 / km
shoes: Icebug Acceleritas

TNT from Jean's. Soon found out that my shoes weren't up for the icy conditions, and then my headlamp died... So quit after the second control and went back for soup and goodies :)

Tuesday Nov 19 #

aerobics/strength class 1:10:00 [2]

Tried out the Tuesday class, led by Marie. Good glute workout!
6 PM

trail running hills 32:34 intensity: (7:35 @0) + (11:36 @1) + (10:14 @2) + (3:09 @3) 4.26 km (7:39 / km) +26m 7:26 / km
ahr:138 max:194 shoes: Icebug Acceleritas

Fresh wet snow, temps around freezing. 6 x hill repeats of ~150m in about a minute. Then continued uphill. But no-one fell :)
7 PM

Scottish country dancing 45:00 [1]

2 hour class. Last one before the Ball!

Monday Nov 18 #

8 AM

strength 21:00 [1]

at home

Sunday Nov 17 #

7 AM

trail running 44:26 intensity: (6:40 @0) + (3:30 @1) + (32:58 @2) + (1:09 @3) + (6 @4) + (3 @5) 6.12 km (7:16 / km) +81m 6:49 / km
ahr:145 max:185 shoes: Brooks Adrenaline

Mild morning - +10! up on to Nose Hill for the first time in ages. Kind of muddy in places.
12 PM

hiking 22:03 [1] 2.33 km (9:27 / km)
shoes: Brooks Adrenaline

to Nonie's carrying my bagpipes
2 PM

hiking 22:07 [1] 2.25 km (9:50 / km) +38m 9:04 / km
shoes: Brooks Adrenaline

home from Nonie's

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