Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: O Joy

In the 31 days ending Aug 31, 2019:

activity	#	time	miles		km		+m
Paddling	2	6:44:20	15.31	(26:25)	24.64	(16:25)	60
yard work	2	6:40:00
Paddle Orienteering	1	3:20:00	10.7	(18:41)	17.22	(11:37)		19c
swim	4	2:36:11	2.94	(53:12)	4.72	(33:03)
run	3	2:22:35	11.62	(12:16)	18.7	(7:37)	52
Orienteering	1	33:40	2.34	(14:23)	3.77	(8:56)	69	21c
core/stretch	2	30:00
warm up/cool down	3	24:37	0.99	(24:48)	1.6	(15:25)
weights	1	15:00
Total	15	23:26:23	43.9		70.65		182	40c

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Wednesday Aug 28, 2019 #

6 PM

run 52:56 [3] 4.28 mi (12:22 / mi) +13m 12:15 / mi
shoes: NB860v8

MF run; 15 min easy then pick up ladder (1:00, 2:00, 3:00, 2:30, 2:00, 1:00) with 2 min easy between each pick up; easy back to Y. My rests were walks so the pick ups could have some speed.

warm up/cool down 10:01 [3] 0.45 mi (22:01 / mi)

Tuesday Aug 27, 2019 #

6 PM

swim 42:59 [3] 1.0 km (42:59 / km)

MF swim 500 m freestyle, 400 m flutter board kick, 100 m cool down breast stroke

Sunday Aug 25, 2019 #

Event: ICO Paddle-O

2 PM

Paddle Orienteering race 3:20:00 [3] ** 10.7 mi (18:41 / mi)
19c shoes: Pink X-Talon 212

ICO Paddle-O at Eagle Creek Park with R and A. Nice paddle on the reservoir but I felt like I was dragging the team down on the run sections.

Saturday Aug 24, 2019 #

11 AM

Orienteering 33:40 [3] *** 2.34 mi (14:23 / mi) +69m 13:10 / mi
21c shoes: Pink X-Talon 212

QCARS Sprint at Eden Park Advanced 3.9 km course

OCIN_Eden_Park_QCARS6_Aug_2019_2_Advanced - Splits

Thursday Aug 22, 2019 #

6 PM

swim 38:43 [3] 0.9 km (43:01 / km)

MF swim freestyle with 6 x 50 m flutter board kick

Monday Aug 19, 2019 #

6 PM

run 48:03 [3] 3.83 mi (12:33 / mi) +23m 12:19 / mi
shoes: NB860v8

Easy run with MF at 90 F. This felt good despite the heat and humidity. 9/1 intervals with a couple of minutes of walk with Beau just north of 75th.

warm up/cool down 5:29 [2] 0.22 mi (24:56 / mi)

7 PM

weights 15:00 [3]

2 sets of 12 shoulder press, row, and pull downs

core/stretch 15:00 [1]

Sunday Aug 18, 2019 #

2 PM

yard work 2:40:00 [3]

moving, splitting, and stacking logs with hydraulic splitter

Saturday Aug 17, 2019 #

12 PM

yard work 4:00:00 [3]

moving and splitting logs with hydraulic splitter

Tuesday Aug 13, 2019 #

10 AM

Paddling 13:49 [3] 1.01 mi (13:41 / mi)

Mile Time Trial on Ragged Lake

Saturday Aug 10, 2019 #

9 AM

Paddling 6:30:31 [3] 14.3 mi (27:19 / mi) +60m 26:57 / mi

Paddling and portaging from Little Drummer Lake to Oxtongue River High Falls campsite.

Tuesday Aug 6, 2019 #

6 PM

swim 41:00 [3] 1.01 mi (40:36 / mi)

Swim with Multifit group; 10 x 100m mostly freestyle

Sunday Aug 4, 2019 #

9 AM

run 41:36 [3] 3.51 mi (11:51 / mi) +16m 11:41 / mi
shoes: NB860v8

Fairly early run but it was already getting warm with high allergens. Trying to increase distance a bit.

warm up/cool down 9:07 [3] 0.32 mi (28:43 / mi)

10 AM

core/stretch 15:00 [1]

Thursday Aug 1, 2019 #

6 PM

swim 33:29 [3] 1.2 km (27:54 / km)

First time swimming with Multifit group. While I didn't do the actual workout, I swam about 900m freestyle with some breast stroke lengths and was surprised and happy with how it went. Swimming seems to be like biking, once you know how, you don't forget.

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