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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Feb 18:

activity # timemileskm+m
  hiking4 2:09:15 8.98(14:23) 14.46(8:56) 162
  classic skiing1 1:52:51 2.86(39:27) 4.6(24:31)
  course planning1 1:07:17 7.4(9:06) 11.91(5:39) 150
  orienteering training1 37:28 3.11(12:02) 5.01(7:29) 34
  core2 32:00
  trail running1 30:44 3.12(9:50) 5.03(6:07) 29
  Total8 6:49:35 25.48 41.0 375
  [1-5]8 6:48:20

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SuMoTuWeThFrSa

Saturday Feb 18 #

8 AM

hiking warm up/down 7:28 intensity: (15 @0) + (7:08 @1) + (3 @2) + (2 @3) 0.9 km (8:19 / km) +13m 7:45 / km
ahr:108 max:130 shoes: Salomon Spikes

trail running (ParkRun) 30:44 intensity: (4:14 @1) + (2:04 @2) + (6:42 @3) + (17:25 @4) + (19 @5) 5.03 km (6:07 / km) +29m 5:56 / km
ahr:153 max:170 shoes: Salomon Spikes

Mostly bare but 3 icy sections so glad I had worn spikes. Had to walk a couple of (short) sections toward the end :( So couldn't get under 30 min. 71% age grade.

Friday Feb 17 #

10 AM

hiking 44:05 intensity: (42:19 @1) + (1:44 @2) + (2 @3) 5.03 km (8:46 / km) +53m 8:20 / km
ahr:110 max:134 shoes: Brooks Adrenaline grey

Sunny but still cool, less ice.

Thursday Feb 16 #

10 AM

course planning 1:07:17 intensity: (45:05 @1) + (19:08 @2) + (3:04 @3) 11.91 km (5:39 / km) +150m 5:19 / km
ahr:99 max:152 shoes: Brooks Adrenaline grey

Forgot to stop my watch...so adjusted the time...
Course planning for Gord's club night next week. Very icy. But there's snow in the forecast.

classic skiing (W55+) 1:52:51 intensity: (1:39:53 @1) + (11:11 @2) + (1:47 @3) 4.6 km (24:31 / km)
ahr:107 max:147

Double poling, kick double pole and snowploughs. The snow is still holding up.

Wednesday Feb 15 #

1 PM

orienteering training (TNT) 37:28 intensity: (5:17 @1) + (19:26 @2) + (12:20 @3) + (25 @4) ** 5.01 km (7:29 / km) +34m 7:14 / km
ahr:137 max:163 shoes: Salomon Spikes

Edgemont Heart! Some very icy sections and I had to walk some hills but fun!
4 PM

core 20:00 [1]

Back exercises plus stretching. Managed the full set.

Tuesday Feb 14 #

12 PM

hiking 48:12 intensity: (46 @0) + (37:41 @1) + (6:50 @2) + (2:55 @3) 5.23 km (9:13 / km) +65m 8:41 / km
ahr:116 max:146 shoes: Brooks Adrenaline grey

The puddles from a couple of days ago are now sheets of ice. Did a very short downhill jog until I hit the next patch of ice.

Monday Feb 13 #

1 PM

core 12:00 [1]

Modified back exercises
4 PM

hiking 29:30 intensity: (14 @0) + (20:46 @1) + (8:27 @2) + (3 @3) 3.3 km (8:56 / km) +31m 8:32 / km
ahr:120 max:143 shoes: Brooks Adrenaline grey

Short walk prior to going out for pre-Valentine's dinner at Juree's!

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