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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Feb 4, 2017:

activity # timemileskm+m
  XC Skiing - Classic4 3:52:41 27.03 43.5 653
  Logging2 1:15:00
  Cycling - Stationary2 1:10:00
  Running1 1:09:47 6.52(10:42) 10.5(6:39) 18
  Ski Orienteering 1 56:14 6.7(8:24) 10.78(5:13) 231
  Core Strength1 15:00
  Total11 8:38:42 40.25 64.78 902

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SuMoTuWeThFrSa

Saturday Feb 4, 2017 #

10 AM

XC Skiing - Classic warm up/down 5:00 [2]

Just enough to test the skis.
11 AM

Ski Orienteering race 56:14 intensity: (10:00 @2) + (30:00 @3) + (16:14 @4) 10.78 km (5:13 / km) +231m 4:43 / km

Empire State Winter Games Ski-O at Cascade ski center in lake Placid. fantastic trails, conditions, and course. lots of narrow classic-only groomed trails so we had to do classic.

Red - Splits

Friday Feb 3, 2017 #

3 PM

XC Skiing - Classic 1:02:41 intensity: (31:33 @1) + (20:44 @2) + (7:13 @3) + (2:31 @4) + (40 @5) 9.77 km (6:25 / km) +160m 5:56 / km
ahr:139 max:181

Easy ski at the Adirondacks Visitor Interpretive Center trails on the way to Lake Placid.

Thursday Feb 2, 2017 #

7 PM

Cycling - Stationary 50:00 intensity: (13:49 @1) + (26:17 @2) + (9:54 @3)
ahr:147 max:166

8 PM

Core Strength 15:00 [1]

Wednesday Feb 1, 2017 #

11 AM

Logging 30:00 [1]

6 PM

Running 1:09:47 intensity: (17:32 @1) + (14:55 @2) + (26:07 @3) + (11:02 @4) + (11 @5) 10.5 km (6:39 / km) +18m 6:35 / km
ahr:153 max:188 shoes: Saucony Triumph 10

OOC running training. 40 min ”Score-O” with lines instead of controls. hard on lines, easy between lines. finished with some strides and some running on snowbanks.

Tuesday Jan 31, 2017 #

3 PM

XC Skiing - Classic 1:10:00 intensity: (36:40 @1) + (24:50 @2) + (6:06 @3) + (2:24 @4) 15.04 km (4:39 / km) +90m 4:31 / km
ahr:140 max:183

At Corkstown.

Monday Jan 30, 2017 #

2 PM

Logging 45:00 [1]

8 PM

Cycling - Stationary 20:00 intensity: (5:00 @1) + (10:00 @2) + (5:00 @3)

Sunday Jan 29, 2017 #

2 PM

XC Skiing - Classic 1:35:00 intensity: (12:00 @1) + (42:04 @2) + (38:05 @3) + (2:51 @4) 18.69 km (5:05 / km) +403m 4:35 / km
ahr:155 max:180

Asticou to MacKenzie-King with Riel. #5 and #15 on the way up. #7, parkway and #5 on the way back.

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