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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Feb 15:

activity # timemileskm+m
  classic skiing3 3:18:09 16.08(12:19) 25.88(7:39) 218
  Scottish country dancing2 1:15:00
  strength2 1:00:00
  orienteering competition1 57:05 3.32(17:11) 5.35(10:41)
  road running1 44:01 4.36(10:06) 7.02(6:16) 48
  Total9 7:14:15 23.76 38.25 266
  [1-5]9 6:33:57

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Saturday Feb 15 #

3 PM

classic skiing 40:00 [2] 5.85 km (6:50 / km) +51m 6:33 / km

To the end of the meadow with Teresa and back. Estimate time and took distance from Sunday's tracks.

Friday Feb 14 #

11 AM

classic skiing 1:15:23 intensity: (40:00 @1) + (35:23 @3) 12.47 km (6:03 / km) +167m 5:40 / km

CNC. Great conditions. Meant to only go to the meadow - but ended up at the end of CNC! Averaging just over 6min/km - we are estimating 4min/km for the kids in the Alberta Winter Games, starting tomorrow!

Thursday Feb 13 #

9 AM

classic skiing 1:22:46 [1] 7.57 km (10:56 / km)

Some drills to try to get more ankle flexion then uphill striding again focussing on ankle flexion. Then a tour. The others skating.

Wednesday Feb 12 #

8 AM

strength 30:00 [1]

10 min elliptical then routine
6 PM

orienteering competition (corridor O) 57:05 intensity: (33:22 @0) + (17:52 @1) + (4:01 @2) + (1:00 @3) + (10 @4) + (40 @5) *** 5.35 km (10:41 / km)
ahr:125 max:210 shoes: Salomon Spikes

Tricky corridor O in Bowness and Baker Parks. I did take some short-cuts. The whole course would have been 6.5k Fairly deep snow and only one set of footprints ahead of me. Tiring! However, a beer and nachos helped :)

Tuesday Feb 11 #

6 PM

road running (from Gord's) 44:01 intensity: (6:56 @0) + (2:10 @1) + (24:59 @2) + (9:56 @3) 7.02 km (6:16 / km) +48m 6:04 / km
ahr:147 max:165 shoes: Brooks Adrenaline

with Philippa so more of a tempo run for me. A little bit of fresh snow but a strong northerly wind.
7 PM

Scottish country dancing 45:00 [1]

90 min class - much harder than Monday

Monday Feb 10 #

8 AM

strength 30:00 [1]

10 min elliptical including 2 min at 60
7 PM

Scottish country dancing 30:00 [1]

Beginner class - lots of work on steps

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