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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: spinner

In the 7 days ending Jan 6, 2013:

activity # timemileskm+m
  Running3 2:48:47 14.82(11:23) 23.85(7:05) 24
  XC Skiing - Skate3 2:40:20 20.27(7:55) 32.62(4:55) 231
  Strength 1 1:30:00
  Orienteering2 1:21:36 6.98(11:41) 11.24(7:16) 15
  Ski Orienteering 1 44:38 6.41(6:58) 10.32(4:20) 143
  Cycling - Stationary1 36:00
  Total8 9:41:21 48.48 78.03 413
  [1-5]8 9:41:15

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MoTuWeThFrSaSu

Sunday Jan 6, 2013 #

Event: Ottawa Ski-O #1
 
10 AM

XC Skiing - Skate warm up/down 20:00 [2] 4.0 km (5:00 / km)

Ski Orienteering race 44:38 intensity: (11 @2) + (22:38 @3) + (21:49 @4) 10.32 km (4:20 / km) +143m 4:03 / km
ahr:179 max:188

Ski orienteering race at the Y-camp. nice weather but there was 10cm of fresh new snow on the ski trails.

Saturday Jan 5, 2013 #

11 AM

XC Skiing - Skate 1:19:10 intensity: (1:26 @1) + (45:40 @2) + (30:42 @3) + (1:15 @4) + (7 @5) 16.4 km (4:50 / km) +141m 4:38 / km
ahr:160 max:195

skiing at Fitzroy.

Friday Jan 4, 2013 #

10 AM

Running warm up/down 11:33 [3] 1.66 km (6:57 / km)
ahr:169 max:195 shoes: Saucony triumph 9

Orienteering 22:11 [4] 3.9 km (5:41 / km)
ahr:184 max:205 shoes: Saucony triumph 9

Sprint training with Robbie and Jeff. first course was the sprint from the O-fest at Tunney's. was really tough physically because there was a fair bit of running in deep snow.
C • what doesn't kill you... 1

Running warm up/down 8:36 [3] 1.2 km (7:09 / km)
ahr:166 max:176 shoes: Saucony triumph 9

Orienteering 39:09 [3] 4.55 km (8:36 / km)
ahr:165 max:192 shoes: Saucony triumph 9

training at Ottawa U. did a sprint relay type training with three loops. I ran head-to-head with jeff each one and we tagged off to Robbie.
2 PM

Running 21:02 intensity: (6 @0) + (3 @1) + (58 @2) + (10:31 @3) + (8:42 @4) + (42 @5) 3.77 km (5:35 / km) +4m 5:33 / km
ahr:177 max:209 shoes: Saucony triumph 9

Orienteering 20:16 intensity: (4 @1) + (2:25 @2) + (17:46 @3) + (1 @4) 2.78 km (7:17 / km) +15m 7:06 / km
ahr:166 max:180 shoes: Saucony triumph 9

last training at Carleton U. I wasn't felling that great so I cut it short.

Running 22:51 intensity: (4:41 @2) + (18:10 @3) 3.66 km (6:14 / km) +18m 6:05 / km
ahr:166 max:173 shoes: Saucony triumph 9

Thursday Jan 3, 2013 #

Cycling - Stationary 36:00 [3]

Wednesday Jan 2, 2013 #

6 PM

Running 1:44:45 intensity: (12:01 @1) + (25:06 @2) + (45:30 @3) + (21:12 @4) + (56 @5) 13.55 km (7:44 / km) +2m 7:43 / km
ahr:163 max:201 shoes: Saucony triumph 9

RALF training around Woodroffe high school. did a mix of various running and core exercises.
C • RALF? 1

Tuesday Jan 1, 2013 #

Strength 1:30:00 [1]

Clearing more trees from the trails.

Monday Dec 31, 2012 #

2 PM

XC Skiing - Skate (Skate) 1:01:10 intensity: (1:08 @1) + (22:20 @2) + (32:26 @3) + (5:16 @4) 12.22 km (5:00 / km) +90m 4:50 / km
ahr:164 max:189

skiing at the Y-camp.

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