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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ursus

In the 7 days ending Oct 8, 2017:

activity # timemileskm+m
  Cycling7 3:30:00 38.21(10.9/h) 61.5(17.6/h)
  Running3 1:53:34 13.33(8:31) 21.45(5:18) 55
  Orienteering1 1:06:37 2.49(26:48) 4.0(16:39) 1907 /12c58%
  Core Circuit + TRX1 20:00
  Total12 6:50:11 54.03 86.95 2457 /12c58%

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MoTuWeThFrSaSu

Sunday Oct 8, 2017 #

11 AM

Orienteering race (OOC Course) 1:06:37 [3] *** 4.0 km (16:39 / km) +190m 13:27 / km
spiked:7/12c shoes: Salomon SpeedCross 4 CS

Ottawa OC - Lac Phillipe Classic

Overcast and around 19C.
Beautiful day in the forest, and drier that I thought it would be.
This was my first OOC advanced course, so I'm quite happy with the result.
Lot's of little mistakes, though: poor compass work that sent me off on strange bearings, loss of concentration, poor route planning, and on an on. I have a lot to learn, but tons of fun.

Saturday Oct 7, 2017 #

Note
(rest day)

Friday Oct 6, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (18.0 kph)

4 PM

Core Circuit + TRX 20:00 [3]

Thursday Oct 5, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

10 AM

Cycling (Commute to work) 30:00 [2] 8.3 km (16.6 kph)

11 AM

Running race 23:02 [3] 5.0 km (4:36 / km) +35m 4:27 / km
shoes: Salomon XA Lite

GCWCC 5 km Run. Sunny, 18 C
Quite happy with this race. I wasn't expecting much, given all of the other activity that I've been doing this week, but somehow my legs turned over all right today.
The fastest 5K that I've run in about 20 years, too, so It's nice to see that my fitness is starting to come back.
3 PM

Cycling (Commute home) 30:00 [2] 8.2 km (16.4 kph)

Wednesday Oct 4, 2017 #

6 PM

Note

Ottawa OC Wednesday Night RALF Training

10 min warm up and cool down bike to Pinecrest R.C.

Running warm up/down 8:25 [2] 1.51 km (5:34 / km) +20m 5:14 / km
shoes: Salomon XA Lite

Running intervals 15:00 [4] 2.81 km (5:20 / km)
shoes: Salomon XA Lite

Fartlek ladder on the grass with equal rest:
00:30, 1:00, 1:30, 2:00, 2:30

Running tempo 7:28 [3] 1.62 km (4:37 / km)
shoes: Salomon XA Lite

Running warm up/down 10:20 [2] 1.51 km (6:51 / km)
shoes: Salomon XA Lite

Tuesday Oct 3, 2017 #

6 AM

Cycling (Commute to work) 30:00 [2] 9.0 km (18.0 kph)

3 PM

Cycling (Commute home) 30:00 [2] 9.0 km (18.0 kph)

Monday Oct 2, 2017 #

3 PM

Running tempo (Commute home) 49:19 [3] 9.0 km (5:29 / km)
shoes: Salomon XA Lite

Warm-up: 12:27
Tempo: 25:00
Cool-down: 11:50

19C and sunny

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