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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 7 days ending Aug 14, 2010:

activity # timemileskm+m
  hiking1 4:00:00 4.35(55:11) 7.0(34:17) 1100
  aerobics/strength class2 1:10:00
  trail running1 50:00 4.96(10:04) 7.99(6:15)
  orienteering training1 45:00
  Total5 6:45:00 9.31 14.99 1100
averages - sleep:7.5

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Saturday Aug 14, 2010 #

6 AM

Note

flight to Ottawa... Long day. Hot and humid here. Farsta tomorrow

Friday Aug 13, 2010 #

7 AM

trail running 50:00 [2] 7.99 km (6:15 / km)
ahr:169 max:141 slept:7.5 shoes: Brooks

went early to try and avoid the rain but there was a fairly strong westerly wind and light rain (smirr in Scottish) on the top of Nose hill. It feels like autumn is on its way - I wore long pants, wool shirt and wind jacket and didn't undo the zipper until the last 5 minutes or so! As I had wrenched my back on Wednesday trying to avoid a fall, I was taking it easy. However it seems that the 2 ibuprofen and a rub with my magic 5 Peaks Muscle Eze (aka snake oil) have done the trick and I was OK. Ran fast downhill for one minute and also a fast 1 min uphill at the end. Our main computer has died so don't know what the climb was.

Wednesday Aug 11, 2010 #

7 PM

orienteering training (coaching) 45:00 [1] *
shoes: Brooks

mixture of coaching/shadowing a junior and picking up controls. Probably around 45 minutes

Tuesday Aug 10, 2010 #

aerobics/strength class 20:00 [3]
slept:7.5

strength part - mostly arms while doing reverse lunges. Some core - planks with slider.
9 AM

aerobics/strength class 50:00 [2]

cardio part of a class.

Sunday Aug 8, 2010 #

10 AM

hiking 4:00:00 [2] 7.0 km (34:17 / km) +1100m 19:12 / km
ahr:100 max:150 slept:7.5

Wonderful hike up Grizzly Peak in Kananaskis with Andree, JP and Nicole. Rain at first but it had cleared up by the summit so lots of views in and out of the clouds. A steep climb so good workout! Well over 20 big horn sheep at the pass. The ascent goes up a creek and then winds around behind so from the summit you can look down on the car almost vertically below. We all decided we are very lucky to live in Calgary!
Climb according to the map and book = 900m but the Garmin allows for the ups and downs. Roughly 4 hours, taking off the time stopped.

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