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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 30 days ending Nov 30, 2018:

activity # timemileskm+m
  Strength7 7:05:00
  walking5 6:26:28 23.18(16:40) 37.31(10:21)
  Bootcamp5 5:52:00
  Running2 1:35:22 7.74(12:20) 12.45(7:40)
  orienteering2 1:33:15 6.84(13:38) 11.01(8:28) 65
  Spin cycle1 45:00
  physio1 10:00
  Total23 23:27:05 37.76 60.77 65

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Thursday Nov 29, 2018 #

9 AM

Bootcamp (with Lisa) 1:15:00 [4]

Tabata and core. Great workout.

Wednesday Nov 28, 2018 #

1 PM

Strength (Strength with Carla) 1:00:00 [4]

Squatting up to 65 lbs x 10 x 4! Feeling strong in everything but the glutes! Still need lots of work there:(
C • Working hard 1

Tuesday Nov 27, 2018 #

8 AM

walking (with kathy) 1:18:45 [2] 8.4 km (9:23 / km)

Saturday Nov 24, 2018 #

4 PM

Spin cycle (on the trainer) 45:00 [3]

Thursday Nov 22, 2018 #

9 AM

Bootcamp (with Lisa) 1:07:00 [4]

Nice work out! 10 stations, 2 activities at each station, switch off with a partner doing each station for 2 mins the first time and 1.5 mins the second time. Good mix of activities.

Wednesday Nov 21, 2018 #

12 PM

Strength (Strength with Carla) 1:00:00 [4]

Nice work out! Starting to lift weights. Noticed it in my quads to day 5 x 10 squats, with 1 x 10 @ 45 lbs, 3 x 10 @ 60 lbs, 1 x 10 @ 65 lbs! Carla thinks I'll be lifting my body weight in a year! I am not sure that is my goal, stronger yes so we'll see!

Monday Nov 19, 2018 #

9 AM

Strength (with Audrey) 1:05:00 [4]

Strength workout from Carla, including lunges with weights, DB (15 lbs) press, and hip thrust with 30 lb bar (10 x 5, with 30 sec break between), with addition of 10 minutes on bike at end.

Saturday Nov 17, 2018 #

12 PM

Running (XC series) 50:06 [4] 7.12 km (7:02 / km)

Nice day for a race. Haven't done anything longer than 5 km in several months so took it easy so i could last the race! Enjoyed my pace:)

Friday Nov 16, 2018 #

1 PM

Strength (With Carla) 50:00 [3]

Squatted 65 kilos:). Nice work out to build strength, esp in glutes.

Thursday Nov 15, 2018 #

9 AM

Bootcamp (with Lisa) 1:00:00 [4]

Wednesday Nov 14, 2018 #

9 AM

walking (with Kitty) 1:17:10 [2] 6.29 km (12:16 / km)

Tuesday Nov 13, 2018 #

9 AM

walking 1:45:10 [2] 11.32 km (9:17 / km)

2 PM

physio 10:00 [3]

Monday Nov 12, 2018 #

9 AM

Strength (with Audrey) 1:10:00 [4]

Workout at Westside using Teambuilder app with a strength program from Carla at Vital Strength.

Sunday Nov 11, 2018 #

11 AM

orienteering (Sprint Champs 2018) 35:03 [4] 4.64 km (7:33 / km)

Fun run at SAIT for the club sprint champs. Snowy conditions made the down hill slow going for me.

Saturday Nov 10, 2018 #

5 PM

Running 45:16 [3] 5.33 km (8:30 / km)

short run to work out the muscle soreness from sitting all day!

Thursday Nov 8, 2018 #

9 AM

Bootcamp 1:15:00 [4]

Wednesday Nov 7, 2018 #

9 AM

walking (with Kitty) 1:05:00 [2] 5.0 km (13:00 / km)

Two stops for push ups x 2
11 AM

Strength (Strength with Carla) 1:00:00 [4]

New exercises, including squats with a 45 bar! Easier than I thought but already noticing my quads.

Tuesday Nov 6, 2018 #

9 AM

walking (with Kathy) 1:00:23 [2] 6.3 km (9:35 / km)

Monday Nov 5, 2018 #

10 AM

Strength (with Audrey) 1:00:00 [3]

Did the second workout designed by Carla with Audrey at Westside.

Saturday Nov 3, 2018 #

7 PM

orienteering (night o with partner) 58:12 [4] 6.37 km (9:08 / km) +65m 8:42 / km

Nice partner activity (run) after the meetings of the day.
C • prize...! 1

Thursday Nov 1, 2018 #

9 AM

Bootcamp (with Lisa) 1:15:00 [4]

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