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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xctimo

In the 30 days ending Jun 30, 2006:

activity # timemileskm+m
  Rowing17 16:30:00 114.95(8:37) 185.0(5:21)
  Running7 6:15:00 44.12(8:30) 71.0(5:17)
  Biking4 5:50:00 50.95(6:52) 82.0(4:16)
  Polewalk3 3:30:00 17.4(12:04) 28.0(7:30)
  Rollerski1 50:00 7.46(6:42) 12.0(4:10)
  Run/Walk1 30:00 3.11(9:39) 5.0(6:00)
  Strength1 15:00
  Total23 33:40:00 237.99 383.0

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Friday Jun 30, 2006 #

Running 50:00 [2] 11.0 km (4:33 / km)

running at cent pk. felt ok actually..

Thursday Jun 29, 2006 #

Rowing (Double) 1:00:00 [1] 12.0 km (5:00 / km)

with thrasher. went better today and did a few 3-5min harder sections.

Wednesday Jun 28, 2006 #

Rowing (Double) 1:00:00 [1] 10.0 km (6:00 / km)

Rowing with thrasher again. bailey bros boat rudder ripped off at some point in the row and boat started to fill quickly with water and became difficult to keep a straight path..

Run/Walk 30:00 [1] 5.0 km (6:00 / km)

from home after row

Tuesday Jun 27, 2006 #

Rowing (Double) 1:00:00 [1] 12.0 km (5:00 / km)

in boat with new guy again. he caught a bad crab about 30min into the row and we ended up in the water. had to swim the boat to shore. went better when we got going again..

Biking (Mtn) 1:20:00 [1] 20.0 km (4:00 / km)

bike from home to cent pk, trowbridge and back home. found some new trails near boulevard that i didn't know about.

Monday Jun 26, 2006 #

Rowing (Double) 45:00 [1] 8.0 km (5:38 / km)

rowing cut short because of lightning. rowed with new guy and had to be a bit careful as he was thrashing around a bit..

Running 30:00 [1] 5.0 km (6:00 / km)

running from home after rowing

Sunday Jun 25, 2006 #

Note

Same as yesterday. Did one little harder swim at camp and a bit of canoeing.

Saturday Jun 24, 2006 #

Note

Yard work most of the day

Friday Jun 23, 2006 #

Biking (Mtn) 45:00 [1] 12.0 km (3:45 / km)

short bike ride from home in rain

Strength 15:00 [1]

15min strength after bike.

Thursday Jun 22, 2006 #

Note

Longish work day.

Wednesday Jun 21, 2006 #

Note
(rest day)

Feeling tired today

Tuesday Jun 20, 2006 #

Rowing (Single) 45:00 [1] 10.0 km (4:30 / km)

rowing in very windy conditions. had to stop early due to large waves crashing into boat

Monday Jun 19, 2006 #

Note
(rest day)

long work day

Sunday Jun 18, 2006 #

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

1hr polewalk at sibley

Saturday Jun 17, 2006 #

Rowing (Doubles skulls) 45:00 [1] 8.0 km (5:38 / km)

supposed to do 5k time trial but hit big log floating in river on the way to start and got a large hole in the bottom of the boat.. not good..

Running 2:15:00 [1] 25.0 km (5:24 / km)

running at sleeping giant

Friday Jun 16, 2006 #

Rowing (Doubles skulls) 1:00:00 [1] 12.0 km (5:00 / km)

worked on starts today for the first time. pretty neat..

Running 45:00 [1] 8.0 km (5:38 / km)

running at cascades little after rowing

Thursday Jun 15, 2006 #

Rowing (Single) 1:00:00 [1] 12.0 km (5:00 / km)

1hr rowing in evening. feeling more and more confident in the single. was able to do 'race pace' for 5-7 strokes before messing up..

Wednesday Jun 14, 2006 #

Note
(rest day)

Active Rest - hauled rocks around in a wheelbarrow all afternoon at work

Tuesday Jun 13, 2006 #

Rowing (Single) 1:00:00 [1] 12.0 km (5:00 / km)

single starting to feel more natural now. was able to row "hard" for a few small stretches

Biking (Mtn) 1:30:00 [1] 20.0 km (4:30 / km)

mtn biking from shuniah around trails and then home

Monday Jun 12, 2006 #

Rowing (quad) 1:00:00 [1] 10.0 km (6:00 / km)

evening rowing. easy pace, trying to work on technique

Sunday Jun 11, 2006 #

Polewalk 1:00:00 [1] 8.0 km (7:30 / km)

at lappe

Running 20:00 [2] 4.0 km (5:00 / km)

supposed to have done sprint orienteering race but organizers gave me some planning map so controls were a bit difficult to locate as they were marked in the "general vicinity".. otherwise sort of running hard for a bit.
C • Orienteering in T-bay 1

Saturday Jun 10, 2006 #

Rowing (Double) 1:00:00 [1] 11.0 km (5:27 / km)

5k time trial in double. windy so difficult to maintain good technique. 1hr 11k total

Polewalk 1:30:00 [1] 12.0 km (7:30 / km)

afternoon polewalk at lappe

Friday Jun 9, 2006 #

Running 1:00:00 [1] 11.0 km (5:27 / km)

1hr 11k run at lappe

Thursday Jun 8, 2006 #

Rowing (Single) 1:00:00 [1] 10.0 km (6:00 / km)

6am rowing. 2nd time in single not so upsetting as first. starting to figure out how to keep my levels.

Rollerski (Skate) 50:00 [1] 12.0 km (4:10 / km)

evening rollerski from george burke park to around l.u. and college etc

Wednesday Jun 7, 2006 #

Rowing (Single) 1:00:00 [1] 6.0 km (10:00 / km)

First time ever in a single. 100 times more tippy than even a double. took long time to gain confidence to use most of the slide. Didn't help that there were lots of cruisers out on the water making waves going to the marina to watch the snowbirds

Tuesday Jun 6, 2006 #

Note

Rest - long work day

Monday Jun 5, 2006 #

Rowing (Double) 1:00:00 [1] 12.0 km (5:00 / km)

5.45am rowing. did some short sprints. got to work on getting hands away better

Sunday Jun 4, 2006 #

Biking (Mtn) 2:15:00 [1] 30.0 km (4:30 / km)

at camp on new bday present

Saturday Jun 3, 2006 #

Rowing (quad) 1:00:00 [1] 13.0 km (4:37 / km)

Did 5k time trial in quad.

Friday Jun 2, 2006 #

Rowing (Doubles skulls) 1:00:00 [1] 12.0 km (5:00 / km)

working on technique again. did maybe 1k at harder pace

Running 35:00 [1] 7.0 km (5:00 / km)

running at cent pk after rowing

Thursday Jun 1, 2006 #

Rowing (quad) 1:00:00 [1] 12.0 km (5:00 / km)

6am rowing. distance is an educated guess

Rowing (Ergs) 15:00 [1] 3.0 km (5:00 / km)

evening rowing was a get-to-know type thing.. did maybe 15-20min on the rowing machine

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