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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: pasha

In the 7 days ending Sep 15, 2014:

activity # timemileskm+m
  Tennis4 6:45:00
  biking6 2:35:44 29.95(5:12) 48.21(3:14) 540
  Trail run2 2:25:05 12.91(11:14) 20.77(6:59) 284
  Orienteering3 2:12:53 13.73(9:41) 22.09(6:01) 10620 /22c90%
  Total15 13:58:42 56.59 91.07 93020 /22c90%

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Monday Sep 15, 2014 #

8 AM

biking (mountain) 30:00 [2] 8.59 km (3:30 / km) +60m 3:22 / km
shoes: mnt Trek Y3

Commuting
6 PM

Tennis (Doubles play) 1:30:00 [3]
shoes: Lotto Orange

Play with Ana, Stephan and Bonnie. 6:3(A), 1:6(B), 2:6(S)

Sunday Sep 14, 2014 #

Event: OOC The Royal Oak Classic Sunday Meet: Kanata
 
10 AM

Orienteering race 58:02 intensity: (7 @1) + (10 @2) + (20 @3) + (34:45 @4) + (22:40 @5) *** 9.48 km (6:07 / km) +59m 5:56 / km
ahr:157 max:167 spiked:10/12c shoes: Bare-Grip 200, Blue/Lime

Long advanced course. Still felt as a long urban sprint. Several very long shots with plenty of options. 14th out of 37 on the course. A couple small mistakes but I was too slow in general.

Long Advanced - Splits

Saturday Sep 13, 2014 #

Event: The 'Royal Oak' Night and Day
 
5 PM

Orienteering race 22:28 intensity: (18 @1) + (45 @2) + (1:25 @3) + (18:00 @4) + (2:00 @5) *** 4.07 km (5:31 / km) +18m 5:24 / km
ahr:151 max:163 spiked:10/10c shoes: Inov8 X-Talon 190 red 12.5

Ottawa Royal Oak start. Intermediate course. More like an urban sprint. Fell hard on a way to the second CP but no damage done. Fifth overall. Francis was the first with 17 minutes.
8 PM

Orienteering race (night-O) 52:23 intensity: (13 @1) + (5 @2) + (20 @3) + (32:20 @4) + (19:25 @5) 8.54 km (6:08 / km) +29m 6:02 / km
ahr:158 max:170 shoes: Trail Roc 245 Blue 12.5 Inov-8

Same type of orienteering - but in darkness(mostly) and a little bit longer. Although several controls were placed well off road. Fun race.

Long Advanced - Splits

Friday Sep 12, 2014 #

6 AM

Tennis (drills) 1:35:00 [3]
shoes: Lotto Orange

Drills with Evan @Reis
8 AM

biking (mountain) 20:00 [2] 6.14 km (3:15 / km) +60m 3:06 / km
shoes: mnt Trek Y3

Commuting from Reis and back.
6 PM

Tennis (Doubles play) 2:10:00 [3]
shoes: Lotto Orange

Doubles play with Pat against RJ and Keicy @Pats place. 4:6,6:1,3:3,7:4

Thursday Sep 11, 2014 #

7 AM

biking (mountain) 25:00 [2] 8.0 km (3:08 / km) +80m 2:59 / km
shoes: mnt Trek Y3

Commuting

Wednesday Sep 10, 2014 #

8 AM

biking (mountain) 19:44 intensity: (10:00 @3) + (9:44 @4) 6.47 km (3:03 / km) +60m 2:55 / km
shoes: mnt Trek Y3

biking in from Reis.
10 AM

Trail run (trail/road run) 1:35:05 intensity: (50 @1) + (8:30 @2) + (1:16:55 @3) + (8:50 @4) 13.47 km (7:04 / km) +196m 6:35 / km
ahr:132 max:152 shoes: Inov-8 f-Lite 195 Aqua-Black

reqway - Turkey hill - plantations run with Nancy and Amanda
6 PM

biking (mountain) 10:00 [2] 3.0 km (3:20 / km) +50m 3:05 / km
shoes: mnt Trek Y3

Back to Reis
7 PM

Tennis (drills) 1:30:00 [3]
shoes: Lotto Orange

Drills with Evan @Reis

Tuesday Sep 9, 2014 #

8 AM

biking (mountain) 51:00 [3] 16.0 km (3:11 / km) +230m 2:58 / km
shoes: mnt Trek Y3

Commuting to Biotech and back
1 PM

Trail run (trail/road run) 50:00 intensity: (10:00 @2) + (20:00 @3) + (20:00 @4) 7.3 km (6:51 / km) +88m 6:28 / km
shoes: Inov-8 f-Lite 195 Aqua-Black

Req way + plantations run with Nancy.

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