Register | Login
Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Nit-A-Nee

In the 7 days ending Aug 22, 2010:

activity # timemileskm+m
  Walking3 6:20:31 8.98(42:23) 14.45(26:20)
  Orienteering3 4:34:29 9.66(28:25) 15.54(17:40) 306
  Running1 30:00 1.81(16:34) 2.91(10:18)
  Weights1 29:00
  Yoga1 11:00
  Stretching1 6:14
  Total7 12:11:14 20.45 32.91 306
  [1-5]6 10:46:50

«»
6:22
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 22, 2010 #

10 AM

Orienteering race (COC Long 6) 1:46:56 intensity: (1:27 @1) + (4:10 @2) + (48:26 @3) + (50:07 @4) + (2:46 @5) **** 4.38 mi (24:25 / mi) +26m 23:59 / mi
ahr:149 max:192 shoes: Mizuno Wave Cabrakan Trail


Long Course 6 - Splits

Friday Aug 20, 2010 #

1 PM

Orienteering race (COC Middle) 1:25:14 intensity: (37 @1) + (16:35 @2) + (36:45 @3) + (24:17 @4) + (7:00 @5) **** 3.38 mi (25:13 / mi) +11m 24:58 / mi
ahr:145 max:193 shoes: Mizuno Wave Cabrakan Trail


Middle W35-44 - Splits

Thursday Aug 19, 2010 #

10 AM

Orienteering 1:22:19 [0] 1.9 mi (43:19 / mi) +269m 30:05 / mi
shoes: Mizuno Wave Cabrakan Trail

COC model event.
3 PM

Walking 5:00:00 [1] 7.2 mi (41:40 / mi)

Ottawa Street-O to see the sights. Distance is approximate using map my run. Took about 5 hours including lots of touristy stuff.

Wednesday Aug 18, 2010 #

9 PM

Weights (2x15) 29:00 [1]

Squat with dumbbell
Push-ups on ball
Lunge
Chest press
Dead lifts
Dumbbell row
Sidestep squats
Tricep kickbacks
Barbell curls
Seated rotation
Crunch on ball
Bird dogs

Yoga (with ball) 11:00 [1]

Downward and upward facing dog
Downward dog with leg lift to lunge stretch
High lunge to warrior II and side angle
Side child's pose
Hip stretch
Lying quad stretch
Whole body stretch
Chest stretch

Monday Aug 16, 2010 #

3 PM

Running 30:00 intensity: (2:02 @0) + (1:29 @1) + (3 @2) + (10 @3) + (7:00 @4) + (19:16 @5) 1.81 mi (16:34 / mi)
ahr:166 max:195 shoes: Mizuno Wave Cabrakan Trail

Messy trail - lots of walking. Also fell flat on my face after breaking through a rotten board on a bridge. Just some brush burns on my knees.

Walking 1:59 intensity: (3 @0) + (1:02 @4) + (54 @5) 0.08 mi (25:08 / mi)
ahr:168 max:190 shoes: Mizuno Wave Cabrakan Trail

Stretching (with bands) 6:14 intensity: (5:07 @2) + (1:07 @3)
ahr:127 max:138

Hamstring
Inner thigh
Hip
Upper back
Chest
Side
Quad
5 PM

Walking 1:18:32 [1] 1.7 mi (46:12 / mi)
shoes: Mizuno Wave Cabrakan Trail

Very slow walk.

« Earlier | Later »