Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending Oct 19, 2020:

activity	#	time	miles		km		+m
walking	5	7:25:49	23.73	(18:47)	38.19	(11:40)	303
cycling	2	3:18:45	36.51	(5:27)	58.76	(3:23)	470
Strength	1	1:00:00
physio	4	37:00
orienteering	1	33:26	2.22	(15:02)	3.58	(9:20)	34
Running	1	25:22	2.26	(11:15)	3.63	(6:59)	10
Total	14	13:20:22	64.72		104.16		817

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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]

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