Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending Mar 14, 2020:

activity	#	time	miles		km		+m
orienteering	5	3:19:26	10.83		17.43		92
x-country skiing	2	2:23:20	9.91	(14:28)	15.94	(8:59)	243
walking	1	1:29:27	5.29	(16:55)	8.51	(10:31)	47
Strength	1	1:05:00
physio	1	7:00
Total	10	8:24:13	26.02		41.88		382

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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.

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