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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  x-country skiing6 7:08:35 26.99(15:53) 43.43(9:52) 136
  Running5 4:25:12 19.27(13:46) 31.02(8:33) 203
  walking3 3:12:02 9.85(19:29) 15.86(12:06)
  orienteering7 2:55:43 11.95(14:42) 19.23(9:08)
  Strength3 2:22:00
  Total24 20:03:32 68.07 109.54 339

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Wednesday Feb 28, 2018 #

9 AM

Running 55:18 [3] 6.68 km (8:17 / km)

11 AM

Strength (Stretching) 27:00 [3]

Marion inspired me to start the running workouts so did the first one. Added balance and stretching exercises.

Tuesday Feb 27, 2018 #

8 AM

walking (with Kathy) 1:25:34 [2] 6.2 km (13:48 / km)

Monday Feb 26, 2018 #

6 PM

Strength (Bogi's Bootcamp) 1:00:00 [3]

Awesome workout: tabata, strength and stretching

Saturday Feb 24, 2018 #

12 PM

Running (XC Series) 55:20 [3] 7.89 km (7:01 / km) +64m 6:44 / km

Slow start as snow was deep and single track. Never got my stride so felt like I was dragging myself around the course.

Thursday Feb 22, 2018 #

9 AM

x-country skiing (55+ group) 1:23:43 [3] 5.25 km (15:57 / km)

Skate ski lesson which was terrific. Clearly need to work on adductors and glutes if I want to improve my endurance! went back after lunch for a second loop around the golf course. Had to stop lots!
C • Wow! 1

Wednesday Feb 21, 2018 #

2 PM

x-country skiing 1:15:00 [3] 10.7 km (7:01 / km)

Lovely ski with Kitty.

Monday Feb 19, 2018 #

6 PM

Strength (Bootcamp with Bogi) 55:00 [4]

Fun work out with Bogi. Need to work on inside thigh muscles!

Sunday Feb 18, 2018 #

10 AM

orienteering (five level traiing) 26:00 [3] 1.84 mi (14:08 / mi)

Walked the five level training - weather very icy underfoot, ankle and very challenging map
11 AM

orienteering (set -up) 32:03 [3] 2.72 km (11:47 / km)

walked the set-up because of ankle probs
12 PM

orienteering (Sprint Camp Chase) 26:30 [3] 2.38 km (11:08 / km)

Had to walk because ankle was hurting from the previous day.

SFU Setup Expert Female - Splits

SFU Chase Expert Female - Splits

Saturday Feb 17, 2018 #

9 AM

orienteering (Sprint Camp) 23:58 [3] 3.06 km (7:50 / km)

Farsta at Renfrew Ravine
12 PM

orienteering (Sprint Camp) 21:24 [3] 2.67 km (8:01 / km)

sprint at BCIT
3 PM

orienteering (Sprint Camp) 19:09 [3] 2.37 km (8:05 / km)

Neat 4 man start with map choice at Britannia

BCIT Expert Female - Splits

Renfrew Farsta Expert Female - Splits

Britannia Map Pick Expert:b - Splits

Friday Feb 16, 2018 #

Event: Vancouver Sprint Camp 2018
 
6 PM

orienteering (Sprint Camp) 26:39 [2] 3.07 km (8:41 / km)
shoes: Salomon Speed Cross 3

Fun walk / jog at Yaletown along False Creek

Tuesday Feb 13, 2018 #

9 AM

walking 1:21:16 [2] 7.14 km (11:23 / km)

Lovely warm day for a walk. Yay!

Monday Feb 12, 2018 #

2 PM

x-country skiing 1:08:48 [3] 8.73 km (7:53 / km) +51m 7:39 / km

Cold day to start but warmed up nicely for a ski in the afternoon.

Saturday Feb 10, 2018 #

12 PM

Running (XC series) 1:13:51 [3] 8.0 km (9:14 / km) +139m 8:30 / km

A slog of a race through soft, deep snow. Chilly too!

Friday Feb 9, 2018 #

3 PM

x-country skiing 1:07:31 [3] 6.45 km (10:28 / km) +43m 10:08 / km

little chilly; skier set tracks. Skiied home but some streets a little icy.

Thursday Feb 8, 2018 #

9 AM

x-country skiing 1:15:19 [3] 6.0 km (12:33 / km) +42m 12:08 / km

chilly day for a ski (-17 with a windchill of -26). Snow was deep and as yet untracked so we took turns leading. Didn't really get cold as we were working too hard!

Wednesday Feb 7, 2018 #

9 AM

Running 54:42 [3] 6.19 km (8:50 / km)

Tuesday Feb 6, 2018 #

10 AM

x-country skiing 58:14 [3] 6.3 km (9:15 / km)

Saturday Feb 3, 2018 #

9 AM

Running (to oval and back) 26:01 [3] 2.26 km (11:31 / km)

-23 with windchill of -29

Thursday Feb 1, 2018 #

3 PM

walking (to the Doc's) 25:12 [3] 2.52 km (10:00 / km)

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