Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending Oct 31, 2019:

activity	#	time	miles		km		+m
walking	10	12:43:28	30.39		48.9		58
Orienteering CP	2	9:55:01	11.03	(53:57)	17.75	(33:31)	413
Ski Fitness	5	7:05:00
orienteering	2	4:33:57	10.28	(26:39)	16.54	(16:34)	649
cycling	1	1:35:20	15.93	(5:59)	25.63	(3:43)
Hiking	1	1:29:36	3.93	(22:47)	6.33	(14:09)	16
Running	2	1:28:39	6.86	(12:55)	11.04	(8:02)	163
Bootcamp	1	1:15:00
Strength	1	27:53
Total	24	40:33:54	78.42		126.2		1299

5:09

0:00

» now

Thursday Oct 31, 2019 #

8 AM

walking (to and from SF) 32:00 [3] 3.04 km (10:32 / km)

9 AM

Ski Fitness 1:30:00 [3]

strength and striding workout

Wednesday Oct 30, 2019 #

9 AM

Hiking 1:29:36 [2] 6.33 km (14:09 / km) +16m 13:59 / km
ahr:119 max:199

Walk with Kitty with breaks for pushups and dips.

Tuesday Oct 29, 2019 #

9 AM

walking (with Kathy) 1:46:24 [2] 7.75 km (13:43 / km) +58m 13:14 / km
ahr:114 max:163

Monday Oct 28, 2019 #

9 AM

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

Great workout.

Saturday Oct 26, 2019 #

3 PM

walking (Spook-O) 4:10:45 [1]

Walked in circles around the courses handing out candy. Not sure of the distance. 3 breaks for food and warmth.

Friday Oct 25, 2019 #

10 AM

Orienteering CP 5:09:27 [2] 9.93 km (31:10 / km) +198m 28:20 / km

Circumnavigated the map. Found some great features.

Thursday Oct 24, 2019 #

9 AM

Ski Fitness 1:05:00 [3]

Went to Ski Fitness to do the strength portion as glutes to sore to do striding / intervals.

walking (to SF and back) 32:00 [2] 3.06 km (10:27 / km)

Tuesday Oct 22, 2019 #

3 PM

walking (with Kathy) 1:00:00 [2] 5.2 km (11:32 / km)

Went to Nose Hill for a walk. Had to slow down and finish early due to glute pain.

Sunday Oct 20, 2019 #

12 PM

Running (relay) 23:17 [4] 3.87 km (6:01 / km) +14m 5:55 / km

Confed relay with Philippa and Kurt. Severe glute pain so wasn't able to run as fast as I would have liked.

Thursday Oct 17, 2019 #

9 AM

walking (to Ski Fitness) 29:12 [2] 2.96 km (9:52 / km)

10 AM

Ski Fitness 1:30:00 [3]

Warm up, strength and balance exercises

Wednesday Oct 16, 2019 #

11 AM

Orienteering CP (checking the map) 4:45:34 [3] 7.82 km (36:31 / km) +215m 32:06 / km

Checking out the map for WCOCs.

Tuesday Oct 15, 2019 #

9 AM

walking (with Kathy) 1:17:00 [2] 7.68 km (10:02 / km)

Monday Oct 14, 2019 #

3 PM

cycling (with Dave) 1:35:20 [3] 25.63 km (3:43 / km)

Chilly ride by Nose Hill to Nose Creek and home.

Saturday Oct 12, 2019 #

11 AM

Running 1:05:22 [3] 7.17 km (9:07 / km) +149m 8:16 / km

Slow jog up to Nose Hill, a few stretches at the top and home again.

Thursday Oct 10, 2019 #

9 AM

Ski Fitness 1:30:00 [3]

On snow today:) loads of fun. Worked on stride. Not sure how far we went as forgot to start my watch.

Wednesday Oct 9, 2019 #

9 AM

walking (with Kathy) 1:00:32 [2] 7.02 km (8:37 / km)

Sunday Oct 6, 2019 #

10 AM

orienteering (Revelstoke Classic) 2:43:26 [3] 9.6 km (17:02 / km) +462m 13:43 / km
ahr:131 max:179

Didn't listen to my brain telling me if I didn't see it on the map I was in the wrong place so spent a few minutes (55?) off the map. Wasn't able to finish the course in time as a result.

Advanced Day 2 - Splits