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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Hiking5 19:17:13 34.97(33:06) 56.27(20:34) 2167
  Orienteering CP5 11:58:42 12.91 20.78 395
  walking7 9:17:53 26.83(20:47) 43.18(12:55) 210
  orienteering5 4:58:07 6.95 11.19 257
  Bootcamp3 3:52:26
  Ski Fitness2 3:25:49 3.77 6.07
  cycling2 1:27:33 8.67(10:06) 13.95(6:17) 97
  Running2 1:15:27 7.98(9:27) 12.85(5:52) 75
  Strength1 20:28
  Total31 55:53:38 102.08 164.28 3201
  [1-5]29 53:38:38

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Monday Sep 30, 2019 #

9 AM

walking (to bootcamp and back) 42:15 [2] 4.32 km (9:47 / km) +49m 9:15 / km

10 AM

Bootcamp (With Lisa) 1:10:00 [3]

Worked on strength and balance

Saturday Sep 28, 2019 #

12 PM

Running (xc series) 46:45 [4] 7.84 km (5:58 / km) +75m 5:41 / km
ahr:171 max:205

Snow run at Sandy Beach. Cindy was walking due to her broken ankle and Suzanne still recovering from her knee injury so I might have come in second!
C • way to go! 1

Friday Sep 27, 2019 #

9 AM

walking (with Kathy) 1:57:15 [2] 11.93 km (9:50 / km)

4 PM

Strength 20:28 [2]

Thursday Sep 26, 2019 #

9 AM

walking (to Fitness) 14:36 [2] 1.48 km (9:53 / km)
ahr:167 max:201

10 AM

Ski Fitness 1:25:49 [3]
ahr:128 max:185

Good session. Couldn't do the intervals as knee and ankle were causing some pain. Worked on technique with Kim instead.

Tuesday Sep 24, 2019 #

10 AM

Hiking (Lake O'Hara) 4:17:47 [3] 11.95 km (21:34 / km) +652m 16:57 / km
ahr:124 max:198

Hike to Lake Oesa, Yukness Ledges and down into Opabin Plateau. Ledges were a little sketchy as it had snowed in the morning and so some of the rocks were slippery. Still amazingly gorgeous despite snow and cloud cover.

Monday Sep 23, 2019 #

10 AM

Hiking (Lake O'Hara) 3:23:51 [3] 9.27 km (21:59 / km) +505m 17:17 / km
ahr:115 max:169

Gorgeous hike to Opabin Plateau and Prospect! You could spend the whole day there and still find treasures the next time you went:)

Sunday Sep 22, 2019 #

12 PM

Hiking (Lake O'Hara) 3:27:32 [2] 8.49 km (24:27 / km) +351m 20:15 / km
ahr:124 max:172

Hike to Lake MacArthur after arriving at Lake O'Hara. Gorgeous! Despite the quite cold wind sat and had lunch by the lake. Heard a loon there!

Saturday Sep 21, 2019 #

9 AM

Running (ParkRun) 28:42 [3] 5.0 km (5:44 / km)

Tried to keep a steady pace that didn't make me heave at the end. Did pretty well but for the hill at the end.

Thursday Sep 19, 2019 #

9 AM

Bootcamp (Ski Fitness) 1:27:26 [4]
ahr:119 max:199

Super hard workout with intervals at the end! Definitely struggled to regain normal breathing and reduce pain that felt like it was internal (not a stitch) but not in the heart as i noticed the pain on the right side. Needed to do more cool down / stretching at the end.

walking 27:26 [2] 2.81 km (9:46 / km)
ahr:163 max:206

Wednesday Sep 18, 2019 #

10 AM

Orienteering CP 1:59:10 [3] 5.21 km (22:52 / km) +63m 21:34 / km

1 PM

Orienteering CP 2:28:18 [3] 5.27 km (28:08 / km) +121m 25:15 / km
shoes: Salomon Speedcross 4

5 PM

Orienteering CP (course planning) 1:00:00 [0]

Tuesday Sep 17, 2019 #

8 AM

walking 1:02:19 [3] 6.37 km (9:47 / km) +45m 9:27 / km
ahr:180 max:208

Monday Sep 16, 2019 #

9 AM

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

hard class with cardio and weight components.

Saturday Sep 14, 2019 #

10 AM

Orienteering CP (course planning) 1:15:00 [0]

Friday Sep 13, 2019 #

10 AM

Orienteering CP 5:16:14 [3] 10.3 km (30:42 / km) +211m 27:51 / km
shoes: Salomon Speed Cross 3

Thursday Sep 12, 2019 #

9 AM

Ski Fitness (Ski fitness) 2:00:00 [3] 6.07 km (19:46 / km)
ahr:125 max:210

First day of x country ski fitness. Nice class. Obviously need it as i really worked out. Walked too class and back.

Tuesday Sep 10, 2019 #

8 AM

walking (With Kathy) 1:04:52 [3] 6.51 km (9:58 / km) +45m 9:38 / km
ahr:158 max:203

Sunday Sep 8, 2019 #

9 AM

orienteering (WCOC Long) 1:12:06 [3] 7.69 km (9:22 / km) +168m 8:27 / km
ahr:143 max:182

Had fun on this course. Very runnable. Only one really big error at control 6. Tried to be deliberate in my route choice at each control.

Saturday Sep 7, 2019 #

9 AM

orienteering (WCOC Sprint) 26:05 [3]
ahr:153 max:187

Forest sprint in Kimberley. Two parallel errors!
1 PM

orienteering (WCOC Middle) 1:15:39 [3] 3.5 km (21:38 / km) +89m 19:12 / km
ahr:130 max:168

Walked the course. Felt pretty good about my navigation. But walked so I wouldn't make the same mistakes as in the sprint. Map was also a lot more challenging with few catching features to stop you from over shooting.

Friday Sep 6, 2019 #

Event: KOC Kootenay Orienteering Festival 2019
 
4 PM

orienteering (Model map) 46:23 [3]
ahr:103 max:153

Wednesday Sep 4, 2019 #

10 AM

cycling 27:31 [3] 3.15 km (8:43 / km)
ahr:95 max:136

1 PM

cycling 16:07 [3] 1.46 km (11:01 / km)
ahr:90 max:129

cycling 43:55 [3] 9.33 km (4:42 / km) +97m 4:29 / km
ahr:117 max:150

6 PM

orienteering (GVOC Wet) 1:17:54 [2]
ahr:117 max:177

WET on Cypress Mountain. Planned to walk due to ankle pain. On the ski hill where it is mapped white but lots of it should be green! Lots of elevation gain.

Tuesday Sep 3, 2019 #

1 PM

walking 3:49:10 [1] 9.76 km (23:29 / km) +71m 22:39 / km
ahr:118 max:200

Browsing around Point Grey

Monday Sep 2, 2019 #

7 AM

Hiking (SCT) 3:18:22 [3] 11.99 km (16:32 / km) +69m 16:05 / km
ahr:124 max:192

Nice hike out from Walt Hill Hut to Dixon Road

Sunday Sep 1, 2019 #

9 AM

Hiking (SCT) 4:49:41 [3] 14.57 km (19:53 / km) +591m 16:32 / km
ahr:126 max:181

Hike from Elk Lake Hut to Walt Hill Hut

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