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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 7 days ending Jan 19, 2014:

activity # timemileskm+m
  Running5 2:38:16 15.77 25.38 126
  Orienteering1 58:57 5.6(10:32) 9.01(6:32) 15816c
  XC skiing1 44:59 4.39(10:15) 7.07(6:22) 4
  Cycling1 18:02 7.0(2:35) 11.27(1:36)
  Strength2 14:30 0.09 0.14 4
  Rowing1 10:12 1.43(7:08) 2.3(4:26)
  Drills1 6:54
  Total8 5:11:50 34.28 55.16 29216c
  [1-5]7 4:53:22

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MoTuWeThFrSaSu

Sunday Jan 19, 2014 #

Event: ROC - Ski-O Mendon Ponds Winterfest
 
11 AM

Running 9:51 intensity: (1:37 @0) + (2:53 @1) + (5:21 @2) 1.05 mi (9:25 / mi) +5m 9:17 / mi
ahr:120 max:148

Orienteering 38:57 intensity: (2:15 @0) + (4:18 @1) + (21:02 @2) + (9:46 @3) + (1:36 @4) 3.68 mi (10:35 / mi) +111m 9:41 / mi
ahr:149 max:176 9c

Green Course at Mendon Ponds

Not quite enough snow for ski-o, but enough to make me really happy to have IceBugs! I wussed out going straight to #1, but the vegetation really wasn't so bad, so probably should have. Some slight hesitation to #2, which was a smidge lower than I was expecting, but there were lots of bushes. Fun little course all in all, happy to be orienteering. Thanks ROC!!

Orienteering 20:00 intensity: (15:00 @2) + (5:00 @3) 1.92 mi (10:25 / mi) +47m 9:41 / mi
ahr:68 max:92 7c

And out for Orange, cause a girl's gotta train. =)

Running 10:10 [1] 0.92 mi (11:01 / mi) +95m 8:21 / mi
ahr:48 max:71

2 PM

Strength 2:30 [3]

3 x 8 push-ups

Orange - Splits

Green - Splits

Saturday Jan 18, 2014 #

Running 22:00 [1]

Made it to Rochester! The gym decided I wasn't worthy of being a guest this time, so we just drove over to Tom's parents house and went for a short jog as it got dark. Ended with some skate jumps.

Friday Jan 17, 2014 #

8 AM

XC skiing 44:59 intensity: (1:01 @0) + (16:18 @1) + (27:23 @2) + (17 @3) 4.39 mi (10:15 / mi) +4m 10:13 / mi
ahr:137 max:162

Yeehaw, new snow! So back to Wildwood for a morningski. Totally love being able to do this! On classic rock skis on 2 inches of new snow over crust/ice. Whatever I had on for kick worked well enough.

Thursday Jan 16, 2014 #

5 PM

Strength 12:00 [0] 0.09 mi (2:13:11 / mi) +4m 1:57:03 / mi

Busy, busy day, but squished in some abs.

Wednesday Jan 15, 2014 #

11 AM

Running 57:25 intensity: (1:18 @0) + (13:52 @1) + (42:15 @2) 6.3 mi (9:07 / mi) +26m 9:00 / mi
ahr:138 max:156

2 laps around Ottawa Park. Holy moly was that slippery. The South-east portion of the loop was basically unplowed and super-icy in spots. I fell through the ice once even over a puddle. Brrrr foot!

No one else out at all, except for the three people smoking just off of hospital property at the bus stop.

Tuesday Jan 14, 2014 #

8 AM

Running 11:19 [1] 1.5 mi (7:33 / mi)

Drills 6:54 [1]

Running 31:20 intensity: (21:20 @1) + (10:00 @3) 4.0 mi (7:50 / mi)

Morning track workout with Kevin, indoors edition.

He was still sore from Sunday's 10 miler, so we did an easyish workout of 1 lap on, one off. Laps are 1/6 of a mile here at Toledo. Not bad. Some of the fastest laps we were going 5 min pace too, woo!

Monday Jan 13, 2014 #

8 AM

Running 16:11 intensity: (6:27 @1) + (9:44 @2) 2.0 mi (8:05 / mi)
ahr:138 max:158

Morning gym workout, on the indoor track, started with Tom for 0.5 mi.

Cycling 18:02 intensity: (7 @0) + (5:58 @1) + (11:57 @2) 7.0 mi (2:35 / mi)
ahr:134 max:141

Rowing 10:12 intensity: (10 @0) + (1:50 @1) + (8:12 @2) 2.3 km (4:26 / km)
ahr:138 max:151

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