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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: coach ld

In the 7 days ending Oct 22, 2016:

activity # timemileskm+m
  cycling4 3:35:00 19.88 32.0
  circuit3 1:46:00
  yoga1 1:30:00
  swim1 35:00 0.93(37:33) 1.5(23:20)
  weight room1 30:00
  Total8 7:56:00 20.82 33.5

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Saturday Oct 22, 2016 #

8 AM

swim 35:00 [3] 1.5 km (23:20 / km)

Bummed I can't run :( . It was such a fresh, fall morning. Cool, crisp, colourful still in London, rain-washed sky. Would have been perfect for a morning run. So I swam instead. First time since August. It felt pretty good but even kicking hurts the ankle despite a week of physio.

Friday Oct 21, 2016 #

10 AM

circuit (classes) 40:00 [3]

circuit x 3 classes

weight room 30:00 [3]

60 lb, cable
dbl pole x 50, offset x 25 each side, triceps press x 25
dbl pole x 40, offset x 20 each side, triceps x 20
""" x 30, """ x 15 """ , """" x 15
"" x 20. """ X 10, """ , """"" x 10

wall shoulder stretches

Wednesday Oct 19, 2016 #

12 PM

cycling (road) 50:00 [3] 18.0 km (2:47 / km)

Lunch hour ride up Mt. Hope - the trees were spectacular!! Such gorgeous fall colours against a bright blue sky. We're lucky we live where we do.

Tuesday Oct 18, 2016 #

10 AM

circuit (classes) 40:00 [3]

circuit x 3 classes

cycling 45:00 [3] 14.0 km (3:13 / km)

Lunch time ride in the gorgeous sunshine. Windy though.

Monday Oct 17, 2016 #

10 AM

circuit (classes) 26:00 [3]

2 min. jog, 2 min. dynamic stretch
1 min. run, 1 min. plank
1 min. run, 30 sec. push ups
1 min run, 1 min. abs
30 sec. sprint, 1 min. jog
2 min. static stretch
x 2 classes except I had to bike the runs because I still can't run
7 PM

yoga 1:30:00 [3]

Evening class with Annette Newton in Palgrave. Very fussy about alignment, proper posture. Not a lot of laughs, but very worthwhile. It was slow, hard, but I think good for me. I feel more aligned :)

Sunday Oct 16, 2016 #

10 AM

cycling race (Mt. bike O) 1:30:00 [3]

Yesterday there were hordes of people on the trails at Albion, today just the crazy Mt. bike orienteering racers. We had the place to ourselves and it was awesome. Wet, slick, slippery, muddy, tricky but warm and the colours were amazing. I had a moment of dislexic panic and read my map upside down - wrong after the first control and went to novice control instead of following my original route plan. SO stupid. After that I was pretty good. I ran into Browner when we both bobbled at the same place then recovered together. We leapfrogged for a while with Crash close behind after she'd had to go back for a missed control. So the 3 of us were close through the northeast section. With 2 controls to go I gambled and tried a trail off the road up into the maze of one-way single track up on the hill north of the chalet as a short-cut. But it didn't pay off as I had no idea where I had come onto the trails. Ended up riding the entire section instead of the one loop, saw Crash up ahead and knew I'd lost the gamble. Then Stina appeared?!! I did eventually find the 2nd last control after passing Bent with the broken brake :(. In the end the better orienteerer won = Stina. Browner was ahead of me but missed the last turn to the last control so I finished behind Crash and Stina, with Browner next. We had a blast. It was a challenging but fun course - plenty of hills! Thx Bash, and the STARS!
12 PM

cycling (cool down) 30:00 [3]

Cool down ride. Picked up some controls, enjoyed the colours :)

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