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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending May 31, 2015:

activity # timemileskm+m
  orienteering9 19:21:07 41.14(28:13) 66.21(17:32) 594
  Running6 7:37:59 27.18(16:51) 43.74(10:28) 97
  cycling3 4:36:32 41.64(6:38) 67.02(4:08)
  walking4 4:04:22 13.16(18:34) 21.18(11:32)
  Strength4 2:33:00
  Technical Orienteering1 1:30:00
  paddling1 1:20:00
  Total24 41:03:00 123.12 198.15 691

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Sunday May 31, 2015 #

orienteering 3:00:00 [3] 15.5 km (11:37 / km)

Great score-O east of Edmonton. Christin and I ran the 3-hour event together and had lots of fun. I think I slowed her down. Fought the green a little too much! Still totally worth the 6 hours of driving to get there and back! Thanks to Geraint and Marilyn.

Wednesday May 27, 2015 #

Running 1:06:21 [3] 6.38 km (10:24 / km)

Tuesday May 26, 2015 #

walking 1:07:16 [3] 5.33 km (12:37 / km)

Monday May 25, 2015 #

walking 1:27:06 [3] 7.35 km (11:51 / km)

Sunday May 24, 2015 #

cycling 1:58:03 [3] 26.82 km (4:24 / km)

Ride over Nose Hill to my sister's on the tandem with Emma. man is that tandem heavy than my bike!

Strength 15:00 [3]

second of 16 workouts from Quick Strength for Runners.

Saturday May 23, 2015 #

orienteering 1:35:00 [3] 4.5 km (21:07 / km)

nice forest event put on by Clarence

Thursday May 21, 2015 #

cycling 1:05:34 [3] 18.28 km (3:35 / km)

Wednesday May 20, 2015 #

orienteering 52:23 [3] 3.51 km (14:55 / km) +317m 10:17 / km

collecting controls

Running 1:45:00 [3] 9.4 km (11:10 / km)

Tuesday May 19, 2015 #

Strength 18:00 [3]

1st of a set of workouts to increase my running strength

orienteering 1:20:00 [3] 6.0 km (13:20 / km)

Out checking the Sandy McNabb map for the AB Champs. Flood damages seemed to be limited to the road!

Monday May 18, 2015 #

walking 45:00 [3] 3.5 km (12:51 / km)

Sunday May 17, 2015 #

cycling 1:32:55 [3] 21.92 km (4:14 / km)

Out for a cycle with Dave. East to the path along Deerfoot and then north to just before 64th ave. Back west and up on to Nose Hill. Down by Brisbois and home. Great day for it.

Saturday May 16, 2015 #

Running 1:31:32 [3] 11.28 km (8:07 / km)

Ran to Crescent Heights hill and did the stairs x3 in preparation for the Stair-a-thon on June 20.
C • are you on a team? 1

Friday May 15, 2015 #

orienteering 1:48:42 [3] 6.61 km (16:27 / km) +107m 15:13 / km

Thursday May 14, 2015 #

Strength 1:00:00 [4]

cycle and core workout at Westside Rec Centre

Wednesday May 13, 2015 #

Running 1:05:00 [3] 6.34 km (10:15 / km)

Monday May 11, 2015 #

walking 45:00 [1] 5.0 km (9:00 / km)

short walk with Kathy today

Saturday May 9, 2015 #

Technical Orienteering (mapping) 1:30:00 [2]

Participated in a mapping clinic. Field work at North Glenmore Park.

Friday May 8, 2015 #

orienteering 1:59:37 [3] 6.73 km (17:46 / km) +132m 16:11 / km

Out with SOGO 3 on the AOA course from 2013 at Camp Horizon. It was a lot more fun this time with no pressure and a little more skill!

Thursday May 7, 2015 #

orienteering 1:49:17 [3] 5.46 km (20:01 / km) +38m 19:21 / km

Out with Jeff and the FWOC ladies, Marion, Karen, Christin, Gabrielle, Kitty, Emma at Fish Creek Park for a little training with a 3 leg one-person relay. Failed miserably at 3 to take a good bearing and ended up losing a ton of time and confidence!
C • did I look younger...? 1

Strength 1:00:00 [4]

Cycle and Core class at Westside Rec. Terrific cycle and core workout ending with yoga stretching.

Wednesday May 6, 2015 #

Running 1:15:06 [3] 6.34 km (11:51 / km) +97m 11:00 / km

Monday May 4, 2015 #

paddling 1:20:00 [2]

Paddled down the Bow with Isaac's Grade 9 class. 17 kids and nary a one put much effort into getting us down the river! Had to paddle to ensure we didn't end up on grounded in the middle of the river a second time! It was a bit of grunt work for the 3 adults to get us off the "island" as the kids weren't allowed out of the boat!

Sunday May 3, 2015 #

orienteering 1:30:00 [3] 2.5 km (36:00 / km)

Training 3 - Precision Compass. Learned some tips for using compass better which was really helpful.

orienteering 1:00:00 [3] 2.4 km (25:00 / km)

Training 4 - control picking. Lots of fun on a beautiful day.

orienteering 1:06:00 [3] 4.1 km (16:06 / km)

Middle distance race on Lillian Lake. Last event of the weekend. 3 errors - distraction, poor compass bearing / route choice(?), and lack of cocus on the last control. Otherwise not bad. Tried to work on same skills as the training. Need to develop speed.

Saturday May 2, 2015 #

orienteering (sprint) 20:08 [3] 2.7 km (7:27 / km)

Sprint around Invermere School. Messed up one control for failing to see the break in the fence. Otherwise good but slow orienteering.

orienteering (Simplification) 1:30:00 [3] 3.1 km (29:02 / km)

Worked on simplification- -catching features and handrails out on Lillian Lake Map; coached by Abby May.

orienteering 1:30:00 [3] 3.1 km (29:02 / km)

second traiing session at the Kootenay Traiing Camp - contours. Lots of fun. Line-o, followed by contouring and corridor-O.

Friday May 1, 2015 #

Running 55:00 [3] 4.0 km (13:45 / km)

Ran with the FWOC ladies and Kuba in Invermere - nice to get out and run after the 3 hour drive.

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