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Attackpoint - performance and training tools for orienteering athletes

Training Log: mbo

In the last 7 days:

activity # timemileskm+m
  classic skiing2 2:42:20 8.72(18:37) 14.03(11:34) 187
  orienteering competition1 1:02:04 3.41(18:12) 5.49(11:18) 36
  trail running1 45:22 4.45(10:12) 7.16(6:20) 56
  road running1 40:31 1.23(32:58) 1.98(20:29)
  hiking1 30:20 2.13(14:14) 3.43(8:51) 17
  aerobics/strength class1 28:16
  control pick-up1 22:00 1.22(17:58) 1.97(11:10) 227
  snow shovelling1 11:51 0.04(5:17:51) 0.06(3:17:30)
  Total6 6:42:44 21.2 34.12 522
  [1-5]6 6:02:58
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Wednesday Oct 28 #

9 AM

trail running 45:22 intensity: (52 @0) + (9:14 @1) + (2:33 @2) + (18:40 @3) + (8:32 @4) + (5:31 @5) 7.16 km (6:20 / km) +56m 6:06 / km
ahr:146 max:181 shoes: Brooks Adrenaline black

Met a neighbour so an interuption during the warm-up. Rain/snow coming down so had to be careful with footing.

Tuesday Oct 27 #

6 PM

road running 40:31 intensity: (6:50 @0) + (27:08 @1) + (4:40 @2) + (1:53 @3) 1.98 km (20:29 / km)
ahr:107 max:155 shoes: Brooks Adrenaline black

MIIT workout in a parking lot - strength and some sprinting.

Monday Oct 26 #

2 PM

hiking 30:20 intensity: (53 @0) + (29:26 @1) + (1 @3) 3.43 km (8:51 / km) +17m 8:38 / km
ahr:95 max:123 shoes: Brooks Adrenaline black

Neighbourhood walk to get out of the house and into the sunshine! Met a neighbour so a 3 min chat.

Sunday Oct 25 #

10 AM

orienteering competition 1:02:04 [2] *** 5.49 km (11:18 / km) +36m 10:57 / km
shoes: Salomon Spikes

Fun course by Tim though some of the terrain wasn't 'fun' - knee deep snow in lots of places and -8 with the windchill. My compass had frozen by the third control so I removed it from my left thumb which was also complaining. Made a couple of silly errors - one because my glasses were fogged up...

control pick-up 22:00 [1] ** 1.97 km (11:10 / km) +227m 7:05 / km
shoes: Salomon Spikes

didn't turn off my watch til I got home!

Saturday Oct 24 #

8 AM

snow shovelling 11:51 intensity: (41 @0) + (11:08 @1) + (2 @3) 0.06 km (3:17:30 / km)
ahr:94 max:114

Light fluffy snow so didn't take long. Was just curious as to whether or not my HR went up. I guess not much!

aerobics/strength class 28:16 intensity: (2:04 @0) + (25:44 @1) + (27 @2) + (1 @3)
ahr:100 max:137

at home. Stairs, workout then back exercises

classic skiing 1:05:10 intensity: (22:31 @0) + (42:37 @1) + (2 @3) 4.31 km (15:08 / km)
ahr:86 max:113

with Jean and Carmie. Great to get out!

Friday Oct 23 #

10 AM

classic skiing 1:37:10 intensity: (5:55 @0) + (1:29:46 @1) + (1:27 @2) + (2 @3) 9.73 km (9:59 / km) +187m 9:07 / km
ahr:95 max:134

West Bragg - first 'out-of-city' ski of the season! Great early season conditions - double track set mostly. Snowing lightly most of the time we were out. With Marsha, Christin and Jane. Need to get my confidence back on downhills! Took off 14 min for meeting and chatting with friends!

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