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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GRennie

In the 31 days ending Dec 31, 2019:

activity # timemileskm+m
  Jog/Walk13 9:01:35 51.56(10:30) 82.98(6:32) 744
  Orienteering3 3:32:57 12.73(16:44) 20.48(10:24) 406
  Xcountry skiing2 2:36:08 10.76(14:31) 17.31(9:01) 245
  Gym Workout3 2:05:00
  Yoga3 1:55:00
  Core3 45:00
  Running1 27:59 3.14(8:55) 5.05(5:32) 120
  Total22 20:23:39 78.18 125.82 1515
  [1-5]20 14:50:16

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Monday Dec 30, 2019 #

Jog/Walk 1:04:39 [1] 10.61 km (6:06 / km) +84m 5:52 / km

5' W - 4x 13'R 1'W - 5' W
8C feels positively balmy after a week of -10C

Friday Dec 27, 2019 #

Xcountry skiing 1:38:05 [2] 9.77 km (10:02 / km) +104m 9:32 / km

Skate Ski at Lake Louise with the Fam. Very slow soft trail though.

Thursday Dec 26, 2019 #

Running 27:59 [3] 5.05 km (5:32 / km) +120m 4:57 / km

3' W - ~21:30'R - 3' W
Faster. Fast enough that I dare use the 'run' activity type again :o

Wednesday Dec 25, 2019 #

Jog/Walk 53:20 [2] 6.2 km (8:36 / km) +211m 7:21 / km

Was supposed to be 5' W - 4x 12'R 1'W - 5' W but ended up post-holing up a snowmobile track up the mountain side so kinda just did whatever.

Xcountry skiing 58:03 [2] 7.54 km (7:42 / km) +141m 7:02 / km

Skate ski with my brothers and Hannah in Golden

Monday Dec 23, 2019 #

Jog/Walk 49:19 [2] 8.97 km (5:30 / km) +124m 5:09 / km

5' W - 3x 12'R 1'W - 5' W
Faster

Friday Dec 20, 2019 #

Jog/Walk 52:45 [1] 8.31 km (6:21 / km) +22m 6:16 / km

5' W - 4x 10'R 1'W - 5' W

Wednesday Dec 18, 2019 #

Yoga 40:00 [0]

Core 15:00 [1]

Orienteering 57:18 [1] 7.47 km (7:40 / km) +87m 7:15 / km

~4' W - 4x 10'R 1'W - ~9' W
Too much soft ground for the ankle. Also stepped on a root wrong which hurt quite a bit.
C • Contrast 1

Tuesday Dec 17, 2019 #

Gym Workout 45:00 [0]

Monday Dec 16, 2019 #

Jog/Walk 25:33 intensity: (9:33 @1) + (16:00 @3) 4.34 km (5:53 / km) +149m 5:01 / km

5' W - 16'R - 5' W
Speed ^

Sunday Dec 15, 2019 #

Orienteering 42:16 [1] 6.06 km (6:58 / km) +91m 6:29 / km

WJR Stanley park. Did the 45 min score O while doing my walk/jog intervals, almost 4x 10'R 1'W.

Friday Dec 13, 2019 #

Jog/Walk 49:21 [1] 7.37 km (6:42 / km) +12m 6:39 / km

5' W - 4x 9'R 1'W - 5' W
Less speed more time.

Thursday Dec 12, 2019 #

Jog/Walk 37:02 [2] 6.32 km (5:52 / km) +11m 5:49 / km

First run increasing the pace a bit.
5' W - 3x 9'R 1'W - 3' W
Went too quick though I guess, Ankle quite tingly after

Wednesday Dec 11, 2019 #

Yoga 30:00 [0]

Core 15:00 [1]

Tuesday Dec 10, 2019 #

Jog/Walk 41:46 [1] 6.55 km (6:23 / km) +11m 6:19 / km

5' W - 30'R - 5' W
The end of the 8 week return to running program. Ankle not to happy with this one, either a bit far or a bit fast. Either way I've got some more interval-ey type runs to finish December and keep increasing slowly. Was nice to run 5km though (~27min!)

Monday Dec 9, 2019 #

Gym Workout 45:00 [0]

Sunday Dec 8, 2019 #

Jog/Walk 35:31 [1] 5.01 km (7:05 / km) +69m 6:38 / km

5' W - 25'R - 5' W
Tried some hills and an easy trail. Ankle wasn't stoked on either.

Friday Dec 6, 2019 #

Jog/Walk 30:02 [1] 4.44 km (6:46 / km) +11m 6:41 / km

5' W - 20'R - 5' W

Thursday Dec 5, 2019 #

Jog/Walk 39:21 [1] 5.88 km (6:42 / km) +13m 6:37 / km

5' W - 2x 14'R - 5' W
Sore at the start and a bit at the end

Gym Workout 35:00 [0]

Wednesday Dec 4, 2019 #

Yoga 45:00 [0]

Core 15:00 [1]

Tuesday Dec 3, 2019 #

Jog/Walk 24:04 [1] 3.3 km (7:18 / km) +11m 7:10 / km

5' W - 1x 14'R - 5' W
Probably went a bit quit but jogged a whole 2.4km in one go! (W8R1)

Monday Dec 2, 2019 #

Jog/Walk 38:52 [1] 5.68 km (6:51 / km) +16m 6:45 / km

5' W - 3x 1'W 9'R - 5' W

Sunday Dec 1, 2019 #

Orienteering 1:53:23 intensity: (1:33:23 @0) + (20:00 @1) 6.95 km (16:19 / km) +228m 14:01 / km

Putting out flags for my DS. Just walking but so nice to be out!

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