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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  XC Skiing - Skate3 2:35:12 14.43 23.23 107
  Cycling - Stationary3 2:15:00
  Logging2 1:45:00
  XC Skiing - Classic1 1:25:42 11.65(7:21) 18.75(4:34) 141
  Running1 1:04:11 5.99(10:43) 9.64(6:39) 18
  Ski Orienteering 1 53:29 6.98(7:40) 11.23(4:46) 84
  Core Strength2 30:00
  Total12 10:28:34 39.05 62.85 350

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

Event: Kanata Ski-O
 
10 AM

Ski Orienteering race 53:29 intensity: (10:00 @2) + (30:00 @3) + (13:29 @4) 11.23 km (4:46 / km) +84m 4:36 / km

Ski-O at Corkstown. spring-like ski conditions with wet and mushy snow.

RouteGadget

XC Skiing - Skate warm up/down 25:00 [2]

Warm-up.
12 PM

XC Skiing - Skate 45:00 [1] 8.5 km (5:18 / km)


Long - Splits

Saturday Jan 21, 2017 #

3 PM

Cycling - Stationary 40:00 intensity: (5:39 @1) + (13:25 @2) + (20:56 @3)
ahr:154 max:171

4 PM

Core Strength 15:00 [1]

Friday Jan 20, 2017 #

3 PM

Logging 45:00 [1]

8 PM

Cycling - Stationary 40:00 intensity: (4:20 @1) + (12:13 @2) + (23:27 @3)
ahr:150 max:173

Tempo with sprints.

Thursday Jan 19, 2017 #

3 PM

XC Skiing - Skate 1:25:12 intensity: (23:19 @1) + (1:00:32 @2) + (1:13 @3) + (1 @4) + (7 @5) 14.73 km (5:47 / km) +107m 5:35 / km
ahr:142 max:162

At Corkstown. snow was wet so it was slow going. saw oodles of deer.

Wednesday Jan 18, 2017 #

12 PM

Logging 1:00:00 [1]

2.5hrs. felling chicots.
C • Chicots 3
6 PM

Running 1:04:11 intensity: (10:49 @1) + (14:32 @2) + (22:36 @3) + (12:52 @4) + (3:22 @5) 9.64 km (6:39 / km) +18m 6:36 / km
ahr:159 max:189 shoes: Saucony Triumph 10

OOC running training. 2 x 4 different loops at Lincoln Heights. 45 sec recovery between each.

Tuesday Jan 17, 2017 #

8 PM

Cycling - Stationary 55:00 intensity: (13:40 @1) + (6:40 @2) + (34:40 @3)
ahr:152 max:171

9 PM

Core Strength 15:00 [1]

Monday Jan 16, 2017 #

11 AM

XC Skiing - Classic 1:25:42 intensity: (5:43 @1) + (48:10 @2) + (31:31 @3) + (4 @4) + (14 @5) 18.75 km (4:34 / km) +141m 4:24 / km
ahr:154 max:184

At Fitzroy. one lap of all the trails, then one lap around the perimeter and campground loops. main trails were in good shape apart from several sections covered with tree droppings. loop across the road was a bit rough. snow was abrasive so grip didn't last long.

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