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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: marshaf

In the 7 days ending May 28, 2022:

activity # timemileskm+m
  Orienteering CP2 9:21:23 15.05(37:18) 24.22(23:11) 476
  orienteering2 2:25:24 5.58(26:04) 8.98(16:12) 319
  Hiking2 1:29:17 2.89(30:57) 4.64(19:14) 49
  Bootcamp1 1:05:00
  physio2 35:00
  cycling1 8:26 1.36(6:11) 2.19(3:51)
  Total10 15:04:30 24.88 40.04 843

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Friday May 27, 2022 #

10 AM

Orienteering CP 5:12:27 [3] 12.41 km (25:11 / km) +221m 23:07 / km
ahr:107 max:147

Great albeit long day on the map. Took time off for lunch and consulting. Slow start to go over details with Site Chief.

Wednesday May 25, 2022 #

2 PM

orienteering (control set out) 36:12 [3] 1.89 km (19:10 / km) +43m 17:13 / km
ahr:113 max:148

Edworthy park

orienteering (control set out) 54:44 [3] 3.1 km (17:39 / km) +3m 17:35 / km
ahr:111 max:150

Edworthy Park Nav 101 + event
8 PM

orienteering (control pick up) 54:28 [3] 3.99 km (13:40 / km) +273m 10:11 / km
ahr:122 max:172

Picking up controls x 11. Correction for not stopping watch!

Tuesday May 24, 2022 #

8 AM

cycling (to Bootcamp) 8:26 [2] 2.19 km (3:51 / km)
ahr:97 max:113

9 AM

Bootcamp (with Lisa) 1:05:00 [4]

Excellent station workout with a partner. Two exercises at each station. Each exercise repeated over 50, 40, 30 20 and 10 seconds. Switching between the two exercises with your partner at every station.
1. plank rows & squat / high kicks
2. bicycle & hip bridge
3. jumping jacks & squat bicep curl
4. lunge / rows & kettle bell pull
5. hula hoop & plank
6. step up & dips (on a bench)

Monday May 23, 2022 #

11 AM

Hiking (Many Springs) 42:20 [2] 1.9 km (22:15 / km) +20m 21:07 / km
ahr:103 max:136

Flower hunting with Vicki. Success - phlox, shooting stars, crocuses, clematis:)
12 PM

Hiking (Middle Lake) 46:57 [3] 2.74 km (17:08 / km) +29m 16:17 / km
ahr:105 max:160

More hunting - less success but still a lovely morning in the foothills:)
9 PM

physio (rolling) 15:00 [3]

Sunday May 22, 2022 #

9 AM

Orienteering CP 4:08:56 [3] 11.81 km (21:04 / km) +254m 19:02 / km
ahr:113 max:152

fun day on the map visiting new control sites:) gorgeous weather:)
9 PM

physio 20:00 [3]

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