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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Jan 30:

activity # timemileskm+m
  classic skiing2 5:25:50 18.74(17:23) 30.15(10:48) 444
  hiking1 1:14:37 2.56(29:10) 4.12(18:07) 38
  orienteering training1 39:52 3.5(11:24) 5.63(7:05) 23
  strength1 38:37
  road running1 35:14 1.06(33:21) 1.7(20:44)
  Total6 8:34:10 25.85 41.6 505
  [1-5]6 7:27:30

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Saturday Jan 30 #

9 AM

classic skiing 3:45:49 [2] 22.27 km (10:08 / km) +426m 9:15 / km

Another great ski in K country. From Boulton Bridge, up Whickeyjack, along Tyrwitt to Elk Pass (lunch), then down to Fox Ck, Moraine and back to Boulton Bridge. THen I went out and back on the connector to Fox. Intensity with recovery at times.

Friday Jan 29 #

2 PM

orienteering training (TNT#9) 39:52 intensity: (1:53 @1) + (6:00 @2) + (31:20 @3) + (39 @4) ** 5.63 km (7:05 / km) +23m 6:57 / km
ahr:146 max:165 shoes: Salomon Spikes

A more challenging TNT in Lakeview, as most main roads were marked OOB. Still a lot of ice around under fresh snow. Fun!

Thursday Jan 28 #

11 AM

classic skiing 1:40:01 intensity: (45:08 @0) + (53:28 @1) + (1:23 @2) + (2 @3) 7.88 km (12:41 / km) +19m 12:32 / km
ahr:86 max:141

Lesson with Kim. -15 (-22 windchill) so kept moving more than usual, with breaks to work on technique.

Wednesday Jan 27 #

11 AM

strength (at home) 38:37 intensity: (4:46 @0) + (29:25 @1) + (2:07 @2) + (1:52 @3) + (27 @4)
ahr:101 max:168 shoes: Adidas green

Running warm-up, body weight workout then back exercises then stretching.

Tuesday Jan 26 #

6 PM

road running (from Gord's) 35:14 [1] 1.7 km (20:44 / km)
shoes: Brooks Adrenaline black

MIIT at the Curling club parking lot. Only 2 others showed up, but we were out of the wind mostly and it wasn't too bad. Probably should be called LIIV...

Sunday Jan 24 #

11 AM

hiking 1:14:37 intensity: (16:46 @0) + (57:49 @1) + (2 @3) 4.12 km (18:07 / km) +38m 17:20 / km
ahr:86 max:107 shoes: Brooks Adrenaline black

With Jean. COLD! (only about -15) I wore runners - not a good idea. Skiff of snow meant you couldn't always see the ice underneath. And kept having to switch my pole from hand to hand to warm up my hands. Met Philippa who was running. Only felt my knee once when I stepped awkwardly over some snow/ice. So fingers crossed it is on the mend!

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