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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  orienteering3 10:26:46 6.52 10.5
  walking5 6:12:07 24.88(14:57) 40.05(9:18)
  Bootcamp4 5:00:00
  Strength3 3:30:00
  Ski Fitness3 2:35:00
  Running4 2:07:36 11.21(11:23) 18.04(7:04)
  cycling2 48:00 4.97(9:39) 8.0(6:00)
  Total23 30:39:29 47.59 76.59

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Wednesday Oct 31, 2018 #

11 AM

Strength 1:05:00 [4]

Awesome workout with Carla.

cycling (to and fro) 24:00 [3] 4.0 km (6:00 / km)

warm up and cool down from strength training
2 PM

walking (with Kitty) 1:09:44 [2] 5.81 km (12:00 / km)

Nice walk with Kitty. With two stops for pushups x 2.

Monday Oct 29, 2018 #

9 AM

Strength (with Audrey) 1:15:00 [3]

Did the Strength workout from Carla at WestSide Rec. Worked well as they have all the equipment. Added 10 minute cycle at the end to work the legs a little. Nice work out.

Sunday Oct 28, 2018 #

11 AM

orienteering (Middle Champs) 51:06 [3] 4.88 km (10:28 / km)

Nice Middle Champs race. Should have run harder! 1.14 min behind Andree and 9.22 behind Marion! Lost focus on 11 and lost contact on 14:(

Saturday Oct 27, 2018 #

9 AM

Running (Parkrun) 28:35 [4] 5.0 km (5:43 / km)

Lovely morning for a run:) Felt good about staying under 30 mins despite glute pain.

Thursday Oct 25, 2018 #

9 AM

Bootcamp 1:15:00 [3]

Indoors due to frost on the ground:( But a hard station workout.

Wednesday Oct 24, 2018 #

10 AM

cycling (to and fro) 24:00 [3] 4.0 km (6:00 / km)

Quick ride to Vital Strength at SAIT and back.
11 AM

Strength (Strength with Carla) 1:10:00 [3]

Strength workout designed to work on glutes and core to help prevent knee injuries.

Tuesday Oct 23, 2018 #

10 AM

walking (with kathy) 1:16:48 [3] 7.0 km (10:58 / km)

Nice walk with Kathy.
2 PM

Ski Fitness (Carla's workout at home) 45:00 [3]

Clam shells with band, weights, lunges, rows, core workout.

Sunday Oct 21, 2018 #

12 PM

Running (Confed Relay ) 21:45 [4] 3.8 km (5:43 / km)

Fast run (for me) trying to keep up with Phillippa and not hold my team back too much:)

Saturday Oct 20, 2018 #

1 PM

walking (with kathy) 1:13:26 [2] 8.14 km (9:01 / km)

Walk to Calyx Art Show and back with Kathy.

Thursday Oct 18, 2018 #

9 AM

Bootcamp (with Lisa) 1:15:00 [3]

Wednesday Oct 17, 2018 #

1 PM

Ski Fitness (Strength with Carla) 1:00:00 [3]

Tuesday Oct 16, 2018 #

9 AM

walking (with kathy) 1:25:24 [3] 7.92 mi (10:47 / mi)

Monday Oct 15, 2018 #

11 AM

Running 42:11 [3] 4.62 km (9:08 / km)

Thursday Oct 11, 2018 #

9 AM

Bootcamp 1:15:00 [3]

Wednesday Oct 10, 2018 #

12 PM

Running (warm up run to training) 35:05 [3] 4.62 km (7:36 / km)

and back:)
1 PM

Ski Fitness (Strength with Carla) 50:00 [4]

Tuesday Oct 9, 2018 #

9 AM

walking (with kathy) 1:06:45 [3] 6.35 km (10:31 / km)

with stops for push ups and stretches

Monday Oct 8, 2018 #

8 AM

orienteering (Rumsey) 7:00:00 [3]

Outside for 7 hours! But not a lot of exercise: Putting out controls, registration, event management and pick-up

Friday Oct 5, 2018 #

10 AM

orienteering (checking control sites) 2:35:40 [3] 5.62 km (27:42 / km)

Checking control sites for Barebones at Rumsey

Thursday Oct 4, 2018 #

9 AM

Bootcamp (with Lisa) 1:15:00 [3]

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