Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
walking	15	19:23:14	60.58	(19:12)	97.49	(11:56)	603
cycling	4	6:53:12	76.31	(5:25)	122.81	(3:22)	1074
Ski Fitness	4	6:51:32	12.77	(32:14)	20.55	(20:02)	11
Strength	5	5:15:00
Hiking	1	4:34:00	8.82	(31:05)	14.19	(19:19)	871
physio	10	2:10:00
orienteering	3	2:00:40	6.5	(18:34)	10.46	(11:32)	54
x-country skiing	1	1:55:27	6.26	(18:26)	10.08	(11:27)	184
Bootcamp	2	1:51:41
Running	1	25:22	2.26	(11:15)	3.63	(6:59)	10
Total	46	51:20:08	173.49		279.2		2808

4:34

0:00

» now

Saturday Oct 31, 2020 #

12 PM

walking (Spook-O) 3:42:00 [2] 16.5 km (13:27 / km)

Didn't have my watch so used my phone. Hard to believe i walked that far but got there at 12:00 and left at 6:45 walking most the time. Watch records only active time. I stopped to stretch and do push ups as well as chat with fellow spooks:)

C • Wow! 1

Friday Oct 30, 2020 #

physio 10:00 [3]

Thursday Oct 29, 2020 #

9 AM

walking (to Ski Fitness) 17:50 [3] 1.4 km (12:46 / km)
ahr:133 max:201

10 AM

Ski Fitness 1:19:56 [3] 3.31 km (24:11 / km)
ahr:133 max:218

worked on striding.

11 AM

walking (back from SF) 18:28 [3] 1.41 km (13:06 / km) +6m 12:51 / km
ahr:112 max:161

Wednesday Oct 28, 2020 #

9 AM

walking (with Kitty) 1:07:55 [2] 6.18 km (10:59 / km) +62m 10:28 / km
ahr:131 max:198

Nice walk albeit somewhat wet! Stopped for push-ups x 2 x 2. Took off time for gabbing at the end.

12 PM

Strength (with Carla) 1:00:00 [3]
ahr:99 max:142

Awesome work out. Trying to strength lat muscles as well as train hip / glute muscles while engaging core so the leg muscles work more effectively / less painfully.

Tuesday Oct 27, 2020 #

9 AM

walking (with Kathy) 2:06:10 [3] 11.08 km (11:23 / km) +62m 11:05 / km
ahr:154 max:207

To Vendome for a lovely coffee on the patio:)

Monday Oct 26, 2020 #

8 AM

walking (to and from bootcamp) 37:24 [2] 3.99 km (9:23 / km) +42m 8:55 / km
ahr:135 max:184

Hurried a bit to get to bootcamp on time but was more relaxed on the way back.

9 AM

Bootcamp (with Lisa) 51:41 [4]
ahr:130 max:176

Got there a little late so missed warm up but that was okay as I had walked there and was already warm!

Sunday Oct 25, 2020 #

9 AM

physio 15:00 [3]

10 AM

orienteering (Fish Creek Park) 58:26 [3] 3.98 km (14:42 / km) +20m 14:20 / km
ahr:117 max:163

Nice course by Tim. Got distracted at the end and totally lost contact with the map:( Kept pace with some younger orienteers who ran but lost time navigating. Walked the course except the lovely trail through the trees.

Friday Oct 23, 2020 #

10 AM

x-country skiing (West Bragg Creek) 1:55:27 [3] 10.08 km (11:27 / km) +184m 10:30 / km
ahr:108 max:218

So much fun to be out skiing again - with Marion, Christin and Jane. Thankfully kept a slow pace which was easier for my glute problems!

Thursday Oct 22, 2020 #

9 AM

Ski Fitness (On snow!) 1:30:00 [3] 6.49 km (13:52 / km)

8 PM

physio 20:00 [2]

Wednesday Oct 21, 2020 #

9 AM

walking (With Kitty) 1:30:48 [3] 6.44 km (14:06 / km) +62m 13:27 / km
ahr:123 max:197

Chilly walk!

12 PM

Strength (With Carla) 1:05:00 [3]

Monday Oct 19, 2020 #

12 PM

physio 10:00 [3]

1 PM

walking (with Kathy) 3:11:40 [3] 15.81 km (12:08 / km) +118m 11:41 / km
ahr:114 max:176

Took a path Emma told me about west out of Edworthy. Got a little confused about where she went after coming across the tracks on the west side; ended up crossing the highway and going into Montgomery east of Rona's. Bit too much city walking at the end but fun if very cold experience.

C • Path 3

Sunday Oct 18, 2020 #

11 AM

physio 7:00 [2]

12 PM

Running (Confed "Relay") 25:22 [4] 3.63 km (6:59 / km) +10m 6:53 / km
ahr:166 max:203

More like a time trial than a relay. FWOC 1 was Jonathan, Marion and me. Managed to match the time Philippa had given me of 25 minutes:) Had to leave pretty quickly afterwards as I had forgotten to bring my change of shoes to the finish and wet feet got very cold very quickly in the snow and the cold:( FWOC 2 was Philippa, Kurt and Jen.

Saturday Oct 17, 2020 #

9 AM

walking 31:55 [2] 2.97 km (10:44 / km)
ahr:114 max:152

Walk to orienteering

10 AM

orienteering (Riley Park) 33:26 [3] 3.58 km (9:20 / km) +34m 8:55 / km
ahr:137 max:181

Fun intermediate course.

C • lots of new names? 1

11 AM

walking (Home from orienteering) 27:57 [2] 2.67 km (10:29 / km) +49m 9:36 / km
ahr:139 max:196

Friday Oct 16, 2020 #

11 AM

cycling (With Dave) 2:15:52 [3] 39.11 km (3:28 / km) +258m 3:22 / km
ahr:95 max:164

Squeezed in another last cycle; this one was around the reservoir. Beginning to cool down quite a bit on the way back. Was quite lovely when the sun was shining!

Thursday Oct 15, 2020 #

4 PM

cycling (with Dave) 1:02:53 [3] 19.65 km (3:12 / km) +212m 3:02 / km
ahr:110 max:152

Short ride - last before a big snow fall?

7 PM

physio 7:00 [3]

Wednesday Oct 14, 2020 #

9 AM

walking (with Kitty) 1:17:13 [3] 6.34 km (12:11 / km) +62m 11:37 / km
ahr:121 max:169

12 PM

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

Program to increase core and glute strength

Tuesday Oct 13, 2020 #

9 AM

walking (with Kathy) 1:57:04 [3] 10.41 km (11:15 / km) +74m 10:51 / km
ahr:116 max:207

Lovely walk to Angel's for coffee (outside !) and back.

8 PM

physio 13:00 [3]

Monday Oct 12, 2020 #

2 PM

physio 15:00 [3]

Saturday Oct 10, 2020 #

3 PM

cycling (with Dave) 2:06:20 [3] 36.69 km (3:27 / km) +405m 3:16 / km
ahr:91 max:161

Nose Creek to Nose Hill:) Nice ride through the Edgemont map at the end.

Friday Oct 9, 2020 #

10 AM

Hiking (Cox Hill) 4:34:00 [3] 14.19 km (19:19 / km) +871m 14:46 / km
ahr:126 max:179

Nice one-way hike (with a shuttle) up Jumping Pound Ridge Trail to Cox Hill and down to the parking lot. Forgot to start my watch at the trailhead so used Christin's data.