Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: xctimo

In the 31 days ending Jul 31, 2005:

activity # timemileskm+m
  Running16 17:10:00 115.58(8:55) 186.0(5:32) 760
  Rollerski7 11:35:00 102.53 165.0
  Polewalk5 9:20:00 48.47(11:33) 78.0(7:11) 815
  Strength5 3:50:00
  Cross Country Skiing1 2:30:00 12.43(12:04) 20.0(7:30) 300
  Running with Poles2 2:00:00 13.67(8:47) 22.0(5:27)
  Track and Field1 1:00:00 6.21(9:39) 10.0(6:00)
  Orienteering1 50:00 4.35(11:30) 7.0(7:09)15 /20c75%
  Spenst1 15:00
  Total26 48:30:00 303.23 488.0 187515 /20c75%

«»
3:30
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Jul 31, 2005 #

Cross Country Skiing (Classic) 2:30:00 [1] 20.0 km (7:30 / km) +300m 6:59 / km
ahr:115 max:140

Skiing on Dachstein Glacier

Saturday Jul 30, 2005 #

Polewalk 2:30:00 [1] 20.0 km (7:30 / km)
shoes: brooks cascadia pivot

Hiked from hotel in Turwal to Ramsau and around there for about 4hrs. Count as 2.5hrs total

Friday Jul 29, 2005 #

Note
(rest day)

Arrive in Frankfurt. Take train, bus, and taxi to Turwand Austria (near Ramsau)

Thursday Jul 28, 2005 #

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

Running in industrial park near hotel in toronto..

Strength (core) 15:00 [1]

15min core after run

Wednesday Jul 27, 2005 #

Note
(rest day)

Travel to Toronto

Tuesday Jul 26, 2005 #

Rollerski (Skate) 2:00:00 [1] 25.0 km (4:48 / km)

2hr 25k sk rollerski from Trowbridge.

Running 30:00 [1] 4.0 km (7:30 / km)
shoes: brooks adrenaline asr

30min run after rollerski. Some walking

Monday Jul 25, 2005 #

Note
(rest day)

Rest

Sunday Jul 24, 2005 #

Orienteering race 50:00 [2] *** 7.0 km (7:09 / km)
spiked:15/20c shoes: brooks cascadia pivot

After wedding day orienteering race. Mix of running and walking. Miscalculated amount of time to get back to finish and had too much time to spare. Fun race though!

Saturday Jul 23, 2005 #

Note

WEDDING DAY

Friday Jul 22, 2005 #

Note
(rest day)

Preparing for wedding

Thursday Jul 21, 2005 #

Track and Field 1:00:00 [2] 10.0 km (6:00 / km)
shoes: brooks cascadia pivot

Bunch of track and field comps. See rtm for complete description. Many thanks to rtm for organizing event

Wednesday Jul 20, 2005 #

Running 30:00 [1] 6.0 km (5:00 / km)
shoes: brooks cascadia pivot

30min 6k run at Hazelwood

Running (Game) 1:00:00 [2] 10.0 km (6:00 / km)
shoes: brooks cascadia pivot

1.5hrs of sahly (finnish ball hockey). Count as 1hr. Might be difficult to run this mile tomorrow..
C • 1

Tuesday Jul 19, 2005 #

Running 1:00:00 [1] 10.0 km (6:00 / km)
shoes: brooks cascadia pivot

1hr 10k run from Cadillac with Jussi. rtm was at Tapiola when we got there. mostly kicking soccer ball around

Rollerski (Skate) 1:00:00 [2] 15.0 km (4:00 / km)

Hills at Kamview. 6 X no poles skating and 6 X double pole.

Rollerski warm up/down 50:00 [1] 10.0 km (5:00 / km)

Skiing before and after hills.

Running 10:00 [1] 2.0 km (5:00 / km)

Easy run after rollerski

Monday Jul 18, 2005 #

Running 50:00 [1] 9.0 km (5:33 / km)
shoes: brooks adrenaline asr

50min run around Two island lk with Jussi. Ended up doing some harder sections..

Running 35:00 [1] 6.0 km (5:50 / km)
shoes: brooks cascadia pivot

6k run from home.

Strength (Core) 15:00 [1]

15min core after run

Sunday Jul 17, 2005 #

Running with Poles 1:45:00 [1] 18.0 km (5:50 / km)
shoes: brooks adrenaline asr

1.45hr 18k running with poles at Lappe

Saturday Jul 16, 2005 #

Polewalk warm up/down 1:45:00 [1] 14.0 km (7:30 / km)

1.45hr polewalk before / during / and after hills at wishart

Running with Poles hills 15:00 [3] 4.0 km (3:45 / km)

5 X up steep side at wishart. walking brisk pace on first one and full out on last one. felt ok but not great..

Friday Jul 15, 2005 #

Running 45:00 [1] 8.0 km (5:38 / km)
shoes: brooks adrenaline asr

45min 8k run from home (new home..)

Spenst 15:00 [1]

15min of spenst during run

Thursday Jul 14, 2005 #

Rollerski intervals (Skate) 5:00 [4]

4 X 45sec all out skate rollerski sprints. Couldn't push hard all the way to the finish on the 4th one so the workout ends there..

Rollerski warm up/down (Skate) 55:00 [1] 25.0 km (2:12 / km)

Skiing before / between / and after intervals. Done on Hilldale Rd

Wednesday Jul 13, 2005 #

Rollerski (Classic Off Road) 2:00:00 [1] 25.0 km (4:48 / km)

Off road skiing from Lappe. Around 5th Conc. plus a bit. Some running through rougher/softer unskiable sections..

Tuesday Jul 12, 2005 #

Running 1:15:00 [1] 13.0 km (5:46 / km)
shoes: brooks adrenaline asr

AM. 1.15hr 13k run at Two Island Lk before work

Running intervals 20:00 [3] 6.0 km (3:20 / km)
shoes: brooks adrenaline asr

PM. Intervals at Tapiola. 1 X 1lap all out + 3 X 2 laps at sort of hard pace. 2.20 + 5.13 (2.35,2.38), 5.15 (2.37,2.38), 5.11 (2.35,2.36). 1 lap jogging for recovery between each harder section. Legs didn't feel too bad but just not enough speed. Working 10hrs construction in the hot sun prob doesn't help either..

Running warm up/down 40:00 [1] 6.0 km (6:40 / km)
shoes: brooks adrenaline asr

Running before/after/and between laps of harder workout at Tapiola

Monday Jul 11, 2005 #

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

30min 5k run. Still too much to do with new house to train..

Sunday Jul 10, 2005 #

Running 25:00 [1] 5.0 km (5:00 / km)

25min 5k run. Too much to do with new house to train :(

Saturday Jul 9, 2005 #

Running 1:00:00 [1] 10.0 km (6:00 / km)

1hr 10k run near Hazelwood
C • Your event 4

Friday Jul 8, 2005 #

Running 1:30:00 [1] 16.0 km (5:38 / km) +200m 5:18 / km
shoes: brooks cascadia pivot

1.5hr 16k run at Hazelwood with rtm.

Polewalk 45:00 [1] 6.0 km (7:30 / km)

Easy evening polewalk at Lappe

Thursday Jul 7, 2005 #

Running tempo 20:00 [3] 6.0 km (3:20 / km) +40m 3:14 / km
shoes: brooks cascadia pivot

AM. Hard running for 20min. Couldn't push as hard as I would have liked because of asthma issues.

Running warm up/down 40:00 [1] 7.0 km (5:43 / km)
shoes: brooks cascadia pivot

20min of running before harder section and 20min after.

Strength (Core) 1:00:00 [1]

AM/PM 3hrs shovelling crushed rock as fast as I could. Count as 1hr of strength. Abs are feeling it now..

Rollerski (Classic) 1:30:00 [1] 20.0 km (4:30 / km)

PM. Easy 1.5hr classic rollerski around Boulevard Lk.

Wednesday Jul 6, 2005 #

Polewalk hills 30:00 [2] 5.0 km (6:00 / km) +350m 4:27 / km
shoes: brooks adrenaline asr

AM. 5 X up steep side at Wishart at hard relaxed waking pace.

Polewalk warm up/down 50:00 [1] 8.0 km (6:15 / km) +70m 5:59 / km
shoes: brooks adrenaline asr

1.20hr total polewalking with some running. 20min before hills, 30min after.

Running 1:40:00 [1] 20.0 km (5:00 / km) +205m 4:45 / km
shoes: brooks cascadia pivot

PM. 1.40hr run from trowbridge

Strength (Core) 20:00 [1]

20min core strength right after run

Tuesday Jul 5, 2005 #

Rollerski (Skate) 1:45:00 [1] 25.0 km (4:12 / km)

1.45hr 25k sk rollerski start from Trowbridge. Some 10sec sprints along the way

Running warm up/down 15:00 [1] 3.0 km (5:00 / km)
shoes: brooks adrenaline asr

15min run after rollerski

Monday Jul 4, 2005 #

Running 1:30:00 [1] 16.0 km (5:38 / km) +150m 5:22 / km
shoes: brooks cascadia pivot

1.5hr 16k run at Two Island Lk.

Sunday Jul 3, 2005 #

Polewalk 3:00:00 [1] 25.0 km (7:12 / km) +395m 6:40 / km
shoes: brooks adrenaline asr

3hr 25k polewalk start from Cascades with Bootsy

Saturday Jul 2, 2005 #

Rollerski (Classic) 1:15:00 [1] 15.0 km (5:00 / km)

Skiing before and after hard workout.

Rollerski (Classic) 15:00 [3] 5.0 km (3:00 / km)

6 X approx 3min uphill hard skiing. (double pole, kick dp, and stride & glide) X 2 on Hilldale Rd

Friday Jul 1, 2005 #

Strength 2:00:00 [1]

8hrs straight shovelling and wheelbarrowing cement. Count as 2hrs though prob could count even more than that..

Running 1:00:00 [1] 10.0 km (6:00 / km) +165m 5:33 / km
shoes: brooks cascadia pivot

Easy evening run at Lappe Ski Trails.

« Earlier | Later »