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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: starlight

In the 31 days ending Jul 31, 2018:

activity # timemileskm+m
  Orienteering9 13:20:00 45.55(17:34) 73.3(10:55)
  Running10 10:55:00 46.54(14:04) 74.9(8:45)
  Cycling2 3:10:00 26.1(7:17) 42.0(4:31)
  Strengthening2 2:00:00
  Cardio1 1:00:00
  Total20 30:25:00 118.18 190.2

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Sunday Jul 29, 2018 #

Orienteering 2:50:00 [3] 12.0 km (14:10 / km)

training on the map Rafter 6/Ti Jurabi Chubi/Camp Chief Hector, control pickup, additional training with Michael

Saturday Jul 28, 2018 #

Running 1:00:00 [3] 6.5 km (9:14 / km)

run on trails in Cougar Creek area and under Grotto mountain

Friday Jul 27, 2018 #

Running 35:00 [3] 4.4 km (7:57 / km)

warm up down

Orienteering 20:00 [3] 1.5 km (13:20 / km)

ran on a new map with Michael

Wednesday Jul 25, 2018 #

Orienteering 1:20:00 [3] 8.2 km (9:45 / km)

orienteering practice in Edworthy Park in Calgary

Tuesday Jul 24, 2018 #

Running 1:00:00 [3] 7.5 km (8:00 / km)

ran in Confederation Park and Canmore Park in Calgary

Sunday Jul 22, 2018 #

Cycling 2:00:00 [3] 22.0 km (5:27 / km)

biked on the path from Canmore to Banff

Saturday Jul 21, 2018 #

Running 2:00:00 [3] 10.0 km (12:00 / km)

ran up and down Lady MacDonald

Friday Jul 20, 2018 #

Orienteering 50:00 [3] 5.5 km (9:05 / km)

orienteering on the Bow Valley map

Thursday Jul 19, 2018 #

Cardio 1:00:00 [3]

Cardio exercises:
warm up
5x repetitions
1 min jump rope
20 squat jumps
100m sprint running
cool down

Wednesday Jul 18, 2018 #

Orienteering 1:20:00 [3] 12.0 km (6:40 / km)

Sprint training in Bottomlands, ran 2 courses, 6.5km, 6km

Running 20:00 [3] 3.0 km (6:40 / km)

warm up, cool down jog

Tuesday Jul 17, 2018 #

Strengthening 1:00:00 [3]

5x repetition for core strengthening:
10 banana boats
10 lever lowers
1 min plank
10 curl ups

Monday Jul 16, 2018 #

Cycling 1:10:00 [3] 20.0 km (3:30 / km)

bike ride from home to Nose Hill and on the trails

Sunday Jul 15, 2018 #

Running 1:50:00 [3] 15.0 km (7:20 / km)

easy trail run in Cougar Creek under Grotto Mountain

Saturday Jul 14, 2018 #

Running 40:00 [3] 5.5 km (7:16 / km)

warmup run to/from downtown Canmore from Cougar Creek

Orienteering 1:50:00 [3] 9.6 km (11:27 / km)

sprint orienteering training around Canmore downtown up to Nordic Center

Friday Jul 13, 2018 #

Running 20:00 [3] 3.0 km (6:40 / km)

warm up run

Orienteering 1:10:00 [3] 8.0 km (8:45 / km)

sprint orienteering training on 2 courses in Ranchlands

Wednesday Jul 11, 2018 #

Running 1:50:00 [3] 9.0 km (12:13 / km)

warm up/ down
ran intervals at McMahon stadium
100m max 200m light run 100m easy jog
400m max
X10

Tuesday Jul 10, 2018 #

Strengthening 1:00:00 [3]

Core strengthening exercises:
10 banana boats
10 lever lowers
1 min plank
10 curl ups
X5

Monday Jul 9, 2018 #

Running 1:20:00 [3] 11.0 km (7:16 / km)

ran in Confederation Park, Canmore Park

Sunday Jul 8, 2018 #

Orienteering 2:00:00 [3] 10.0 km (12:00 / km)

Forest Training at Mt.Laurie/Yamnuska, helped with controls picking

Monday Jul 2, 2018 #

Orienteering 1:40:00 [3] 6.5 km (15:23 / km)

Training with Damian in Bow Valley on the technical map. Nice difficult course so I went slower

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