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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 31 days ending Dec 31, 2023:

activity # timemileskm+m
  walking11 11:40:27 34.9(20:04) 56.17(12:28) 542
  Bootcamp6 6:44:09 2.23 3.58 53
  x-country skiing4 5:30:50 22.2(14:54) 35.72(9:16) 568
  Ski Fitness3 4:11:47 8.88(28:22) 14.28(17:38) 32
  Hiking1 3:03:08 5.54(33:05) 8.91(20:33) 360
  orienteering3 2:53:31 11.27(15:23) 18.15(9:34) 127
  Running2 2:09:25 10.27(12:36) 16.53(7:50) 1
  cycling1 45:33 8.2(5:33) 13.19(3:27) 78
  Total31 36:58:50 103.48 166.54 1762

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Saturday Dec 30, 2023 #

11 AM

x-country skiing (GDT, with Emma) 57:05 [3] 7.05 km (8:06 / km) +58m 7:47 / km
ahr:137 max:206

Easy out and back along the GDT with Emma on my skate skis - harder for her! Dave and Isaac waited in the coffee shop at LL!

Friday Dec 29, 2023 #

11 AM

x-country skiing (With Emma, Audrey & Ian) 2:16:17 [4] 13.69 km (9:57 / km) +253m 9:07 / km
ahr:104 max:182

Upper tramline and Moraine Lake road. Lovely ski. Good conditions.

Thursday Dec 28, 2023 #

10 AM

walking (Field) 33:16 [3] 2.34 km (14:14 / km) +108m 11:34 / km
ahr:117 max:161

Went for a short walk behind Field.
3 PM

x-country skiing (with Emma) 1:29:07 [4] 9.92 km (8:59 / km) +179m 8:14 / km
ahr:122 max:187

Up Lower Tramline to MLR. Started late so had to cut the ski short due to light. Very cold on the way down.

Wednesday Dec 27, 2023 #

4 PM

x-country skiing (Natural Bridge) 48:21 [3] 5.06 km (9:33 / km) +78m 8:52 / km
ahr:105 max:165

with Emma. Conditions quite icy and bumpy. 700 m down going out so a little hard on the knee.

Monday Dec 25, 2023 #

2 PM

Running (Xmas run) 1:35:04 [4] 11.35 km (8:23 / km)

Lovely day for a run home from Vicki's. Lots of people on Nose Hill. Walked from the top of Charleswood.

Friday Dec 22, 2023 #

10 AM

Hiking (Lesueur Ridge) 3:03:08 [3] 8.91 km (20:33 / km) +360m 17:06 / km
ahr:129 max:189

Terrific hike for the season. Little snow, lovely views. With Emma

Thursday Dec 21, 2023 #

9 AM

Ski Fitness 1:48:15 [4] 5.88 km (18:24 / km) +11m 18:14 / km
ahr:131 max:186

including walking to.
1 PM

walking (with Audrey) 58:45 [3] 5.3 km (11:05 / km) +40m 10:41 / km
ahr:169 max:217

Tuesday Dec 19, 2023 #

10 AM

Bootcamp (with Lisa) 1:00:00 [3]

excellent workout with homemade Baileys to end it!
12 PM

walking 58:07 [3] 5.3 km (10:58 / km) +50m 10:28 / km
ahr:113 max:155

walk with Kitty after bootcamp. Nice to catch up but got quite cold despite pace.
6 PM

orienteering (TNT #4) 53:52 [3] 4.14 km (13:01 / km)
ahr:110 max:146

Walked the course as had already walked and done bootcamp. One mistake from covering the map with my thumb and missing an additional road option! A little slick so happy to have walked. great social afterwards despite very slow service.

Sunday Dec 17, 2023 #

1 PM

walking 1:14:28 [3] 5.43 km (13:43 / km) +96m 12:36 / km
ahr:110 max:151

Friday Dec 15, 2023 #

10 AM

Bootcamp (with Lisa) 1:00:00 [4]

Based on the 8 days of Hanukkah!

Thursday Dec 14, 2023 #

9 AM

Ski Fitness (skate) 45:00 [4] 3.0 km (15:00 / km)

Guessed on distance. First time on skate ski and my legs were sore from the run yesterday. Knee hurt after 30 minutes (despite taking advil in the am) so only lasted another 15 mins. Got some good tips from Michelle.
2 PM

walking (to the eye drs) 30:28 [3] 2.41 km (12:38 / km) +15m 12:15 / km
ahr:130 max:146

Walked to the eye drs and back. Doubled the time and distance.

Wednesday Dec 13, 2023 #

3 PM

orienteering (TNT #3) 56:03 [4] 7.17 km (7:49 / km) +74m 7:26 / km
ahr:154 max:184

Walk/ran the course. Super fun. Tea at Marion's after:)

Tuesday Dec 12, 2023 #

10 AM

Bootcamp (With Lisa) 1:44:09 [4] 3.58 km (29:04 / km) +53m 27:03 / km
ahr:128 max:213

Inclding walk to and from. Another Christmas themed series.

Monday Dec 11, 2023 #

9 AM

walking (With Kathy) 1:23:48 [3] 8.17 km (10:15 / km) +52m 9:56 / km
ahr:116 max:154

Sunday Dec 10, 2023 #

2 PM

walking (with Sarah) 1:13:43 [3] 5.15 km (14:19 / km) +72m 13:22 / km
ahr:102 max:140

at the Weaselhead. gorgeous day.

Saturday Dec 9, 2023 #

9 AM

walking (Tailwalker) 57:30 [3] 5.08 km (11:19 / km) +29m 11:00 / km
ahr:120 max:183

ParkRun volunteer.

Friday Dec 8, 2023 #

10 AM

Bootcamp (with Lisa) 1:00:00 [4]

Excellent workout, another Christmas theme

Thursday Dec 7, 2023 #

9 AM

Ski Fitness 1:38:32 [3] 5.4 km (18:14 / km) +21m 17:54 / km
ahr:135 max:185

Wednesday Dec 6, 2023 #

9 AM

walking 22:20 [3] 2.83 km (7:53 / km)
ahr:130 max:168

To David C's for a mapping / wcoc 2025 mtg. Ran the downhill bits.
11 AM

orienteering 1:03:36 [3] 6.84 km (9:18 / km) +53m 8:57 / km
ahr:129 max:200

Abbreviated Jane's loop to start at David C's and finish near home. Fun controls:)

Tuesday Dec 5, 2023 #

10 AM

Bootcamp (with Lisa) 1:00:00 [4]

excellent workout - the 12 days of christmas. 12 stations with 2 exercises each for combined 2.5 mins.

Monday Dec 4, 2023 #

2 PM

walking (With Kathy) 2:28:02 [3] 9.15 km (16:11 / km) +80m 15:30 / km
ahr:133 max:200

Later in the day to accommodate Kathy so stopped for wine instead of coffee! What a life:) Revised time as watch randomly added 2.2 km when we went in to check out SAIT's meat shop.!! Quite a lot of knee pain on the route out.

Sunday Dec 3, 2023 #

2 PM

cycling (with Dave) 45:33 [3] 13.19 km (3:27 / km) +78m 3:21 / km
ahr:85 max:124

short loop to home road.

Saturday Dec 2, 2023 #

9 AM

Running (Sheep River ParkRun ) 34:21 [3] 5.18 km (6:38 / km) +1m 6:38 / km
ahr:149 max:188

Walked three x 500m, increasing running distance each time. Chilly warming up. With Teresa, Jonathan and Christin.

Friday Dec 1, 2023 #

10 AM

Bootcamp (with Lisa) 1:00:00 [4]

Chilly start.
12 PM

walking (with Audrey) 1:00:00 [3] 5.0 km (12:00 / km)

Walked to Distilled for coffee and a visit.

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