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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  walking13 16:57:58 54.71(18:36) 88.05(11:34) 628
  x-country skiing6 9:36:53 42.04(13:43) 67.66(8:32) 893
  orienteering8 6:49:11 19.01 30.59 194
  Running2 2:13:58 10.06(13:19) 16.19(8:17) 240
  Strength2 2:10:00
  cycling1 1:05:10 8.3(7:51) 13.35(4:53) 60
  Morning routine2 1:00:00
  physio8 56:30
  Bootcamp1 20:01
  Total43 41:09:41 134.12 215.84 2014

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Tuesday Mar 31, 2020 #

9 AM

physio 7:00 [2]

10 AM

walking 1:16:04 [3] 7.02 km (10:50 / km) +48m 10:29 / km
ahr:140 max:199

On my own. But nice to be outside.

Sunday Mar 29, 2020 #

9 AM

physio 7:00 [3]

10 AM

Running (long slow) 1:19:40 [3] 8.48 km (9:24 / km) +198m 8:25 / km
ahr:160 max:219

did a long slow run up to Nose Hill. Did glute stretches along the way which seemed to help me keep going.
2 PM

Morning routine (Day 2) 30:00 [3]

Day 2 of my new 30 day challenge. Using someone Emma's uses on YouTube, Adrienne. Hoping this will help my flexibility and posture issues.

Saturday Mar 28, 2020 #

10 AM

Morning routine 30:00 [2]

Tried a yoga video - 30 day yoga challenge.
4 PM

walking (with Dave) 1:03:08 [2] 5.68 km (11:06 / km) +27m 10:51 / km
ahr:122 max:187

Thursday Mar 26, 2020 #

3 PM

cycling 1:05:10 [3] 13.35 km (4:53 / km) +60m 4:46 / km
ahr:102 max:144

Wednesday Mar 25, 2020 #

physio 7:00 [3]

10 AM

walking (with Kitty) 1:20:22 [2] 7.4 km (10:52 / km) +27m 10:40 / km
ahr:115 max:155

Careful to keep physical distance, but still enjoyed a good visit.

Tuesday Mar 24, 2020 #

2 PM

physio 9:30 [3]

3 PM

walking (with Dave) 1:08:44 [2] 5.65 km (12:10 / km) +72m 11:26 / km
ahr:104 max:166

Surprisingly cold.

Monday Mar 23, 2020 #

10 AM

orienteering (NH permanent course) 2:04:33 [3] 6.9 km (18:04 / km) +90m 16:57 / km
ahr:108 max:156

Clarence shared the permament course map from 1993. Walked out with Andree and Clarence. Stayed far enough away to be safe but still talk:)

Sunday Mar 22, 2020 #

2 PM

walking (With Dave) 1:15:51 [3] 6.06 km (12:30 / km) +44m 12:04 / km
ahr:99 max:140

Around the pond at the children's hospital.
5 PM

Bootcamp (Lisa's workout) 20:01 [3]

Walking lunges, jacks, squats with shoulder press, rainbows, stairs, dead lift with dumbbells, squat jumps

Saturday Mar 21, 2020 #

2 PM

walking 56:14 [3] 4.8 km (11:44 / km) +59m 11:03 / km
ahr:147 max:180

Friday Mar 20, 2020 #

11 AM

physio 7:00 [2]

glute activation exercises
12 PM

x-country skiing (at Confed) 38:34 [3] 5.66 km (6:48 / km) +51m 6:31 / km
ahr:78 max:143

Lovely day on the golf course. great conditions. ran in to so many orienteers:) and Michelle. didn't last long as glute is really not happy despite doing all the activation exercises.

Thursday Mar 19, 2020 #

1 PM

walking (with Kathy) 1:36:53 [2] 7.91 km (12:14 / km) +57m 11:49 / km
ahr:118 max:152

easy walk being careful to stay apart, with one stop on a bench.

Wednesday Mar 18, 2020 #

9 AM

walking (with Kitty) 1:32:47 [2] 6.35 km (14:37 / km) +63m 13:55 / km
ahr:126 max:209

nice walk with two stops for push ups along the way

Tuesday Mar 17, 2020 #

9 AM

walking (with Kathy) 1:30:31 [2] 8.47 km (10:42 / km) +35m 10:28 / km
ahr:114 max:148

Lovely walk on our usual route.

Monday Mar 16, 2020 #

2 PM

x-country skiing (Dawn Mountain) 1:19:57 [3] 9.93 km (8:03 / km) +158m 7:27 / km
ahr:134 max:207

awesome ski at Golden. Perfect weather, great skiing conditions. Would have liked to have a half day there.

Sunday Mar 15, 2020 #

10 AM

orienteering (UBC 1) 19:38 [4]

12 PM

orienteering (UBC 2) 33:48 [4] 3.17 km (10:41 / km)
ahr:128 max:169

Challenging run for me as I allowed myself to be distracted by glute pain.

orienteering (UBC 3) 31:46 [4] 3.1 km (10:15 / km) +12m 10:03 / km
ahr:137 max:190

Saturday Mar 14, 2020 #

8 AM

orienteering (Van Dusen Gardens) 35:37 [4] 3.42 km (10:24 / km) +41m 9:49 / km
ahr:138 max:177

Awesome map which included a maze (my downfall). Had fun and enjoyed touring afterwards.
10 AM

orienteering 41:43 [2] 4.09 km (10:12 / km) +31m 9:49 / km
ahr:126 max:161

Walked the training exercises in an effort to save myself some glute pain.
12 PM

orienteering (Two Person Relay) 15:30 [4]

I did a pretty awesome race since I had a partner! and didn't want to let him down. He came in first on the first leg so I tried to run hard. Didn't remember to set my watch either time:( Unfortunately we came in 4th. I couldn't keep up with Joanne, Tim and Dan Thrush.
3 PM

orienteering (Britannia Farsta) 32:36 [3] 2.73 km (11:56 / km) +15m 11:36 / km
ahr:133 max:178

3 loops across a nice little campus map. Had to walk a lot due to glutes.

orienteering (Loop 1) 8:23 [3] 0.79 km (10:34 / km) +3m 10:23 / km
ahr:122 max:142

At Renfrew

orienteering (Loop 2) 8:43 [3] 0.85 km (10:14 / km) +2m 10:08 / km
ahr:125 max:141

Friday Mar 13, 2020 #

10 AM

x-country skiing (Stake Lake) 1:25:26 [3] 9.47 km (9:01 / km) +92m 8:36 / km
ahr:108 max:160

Nice ski at Stake Lake just south of Kamloops. Good trail network. -10 so a little chilly.
7 PM

orienteering (Granville Island Loop 1) 10:56 [3] 1.51 km (7:14 / km)
ahr:157 max:187

Nice run on Granville Island

orienteering (Granville Island Loop 2) 15:57 [3] 1.8 km (8:52 / km)
ahr:146 max:171

Jogged a second loop.

orienteering (Granville Island Loop 3) 30:01 [2] 2.22 km (13:31 / km)
ahr:102 max:137

Walked the third loop with Marilyn

Thursday Mar 12, 2020 #

2 PM

x-country skiing (Revelstoke) 57:54 [3] 6.47 km (8:57 / km) +152m 8:00 / km
ahr:123 max:189

Skied at Revelstoke for the first time. Seems super nice but waxed wrong so had clumps of snow sticking to my skies:( Made everything a little harder.

Tuesday Mar 10, 2020 #

8 AM

physio 7:00 [2]

9 AM

walking (with Kathy) 1:29:27 [3] 8.51 km (10:31 / km) +47m 10:14 / km
ahr:111 max:140

12 PM

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

Good work out.

Saturday Mar 7, 2020 #

9 AM

walking (ParkRun) 49:36 [3] 5.09 km (9:44 / km) +18m 9:34 / km
ahr:120 max:148

Walked Parkrun so I could run the XC series at Fish Creek.
12 PM

Running (XC series) 54:18 [3] 7.71 km (7:03 / km) +42m 6:51 / km
ahr:159 max:177

Nice new route; little bit of slog (through uneven deep snow) on the extra 8 km loop but flat at the end:) Glute pain at 3 km but mostly subsided by 5.5. Ankle pain.

Thursday Mar 5, 2020 #

8 AM

physio 7:00 [2]

9 AM

x-country skiing (Ski Fitness) 1:15:00 [3] 8.0 km (9:23 / km)

Forgot to turn my watch on so not sure of the exact distance. Lots of back and forth on untracked snow practicing double poling. Then hills practicing running herringbone.

Wednesday Mar 4, 2020 #

8 AM

physio 5:00 [2]

9 AM

walking (With Kitty) 1:18:41 [2] 6.45 km (12:12 / km) +62m 11:38 / km
ahr:139 max:192

Nice walk but had to watch out for hidden ice. Slipped 4 times going to green park.

Tuesday Mar 3, 2020 #

12 PM

Strength (With Carla) 1:05:00 [4]

Another good workout; getting stronger but still not adding much more weight to the bar for lifts.

Monday Mar 2, 2020 #

11 AM

walking 1:39:40 [3] 8.65 km (11:31 / km) +69m 11:05 / km
ahr:124 max:183

Sunday Mar 1, 2020 #

9 AM

x-country skiing 4:00:02 [3] 28.12 km (8:32 / km) +441m 7:55 / km
ahr:121 max:211

Gorgeous ski in PLPP: Wheeler, Whiskey Jack, Tyrwhitt, Elk Pass, Fox Cfeek, Moraine and back along Wheeler. Conditions were terrific with a cm of fresh snow and nice tracks from the cookie race the day before.

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