Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending Apr 30, 2022:

activity	#	time	miles		km		+m
walking	3	3:48:17	12.4	(18:25)	19.96	(11:26)	190
cycling	4	3:04:44	31.48	(5:52)	50.67	(3:39)	406
Bootcamp	1	1:10:00
physio	2	40:00
orienteering	1	38:17	3.51	(10:55)	5.65	(6:47)	10
Total	10	9:21:18	47.39		76.27		606

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Friday Apr 29, 2022 #

9 AM

walking (with Audrey) 30:00 [2] 2.95 km (10:10 / km)

Short walk with Audrey who is working to overcome vertigo! Then a lovely coffee:)

3 PM

cycling 1:00:46 [3] 19.52 km (3:07 / km) +216m 2:57 / km
ahr:102 max:152

Wednesday Apr 27, 2022 #

9 AM

walking (with Kitty & Christin) 1:48:10 [3] 9.5 km (11:23 / km) +119m 10:43 / km
ahr:153 max:216

6 PM

cycling 20:30 [3] 5.03 km (4:04 / km) +8m 4:02 / km
ahr:86 max:135

Forgot to stop my watch! Doubled for the return trip.

7 PM

orienteering (Week 1!) 38:17 [4] 5.65 km (6:47 / km) +10m 6:43 / km
ahr:158 max:209

Ran the course after helping with the Try-It event. Shin splints most of the way around; walked a few times.

Tuesday Apr 26, 2022 #

10 AM

cycling (to bootcamp and back) 27:28 [2] 4.52 km (6:05 / km) +52m 5:45 / km
ahr:89 max:144

Rode to bootcamp via the library to return a book. Took off time for Bootcamp and the chat with Kitty.

Bootcamp (with Lisa) 1:10:00 [4]

Terrific workout: 4 x 30 sec exercises done twice, then 5 minutes of 4 exercises repeated continuously over the time. Completed this 3 times! The last set of 5 minutes was 5 burpees, 10 mountain climbers, 10 one-legged squats and a 50m run. I did almost 3 reps of each exercise in the 5 minute time period. the 30 sec exercises included weights.

Monday Apr 25, 2022 #

8 AM

walking 1:30:07 [3] 7.51 km (12:00 / km) +71m 11:28 / km
ahr:161 max:216

9 PM

physio (rolling) 20:00 [3]

Sunday Apr 24, 2022 #

1 PM

cycling (with Dave) 1:16:00 [3] 21.6 km (3:31 / km) +130m 3:25 / km
ahr:88 max:140

Bowmont/Bowness loop - lovely, especially as we stopped for a coffee at Cadence!