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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: spinner

In the 7 days ending Sep 26, 2015:

activity # timemileskm+m
  Running7 3:18:01 14.73 23.71 126
  Orienteering2 1:43:26 8.82(11:43) 14.2(7:17) 71
  Cycling3 1:31:04 20.12 32.37 82
  Cycling - Stationary1 30:00
  Strength 1 30:00 15
  Core Strength1 10:00
  Total13 7:42:31 43.67 70.29 294

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SuMoTuWeThFrSa

Saturday Sep 26, 2015 #

Event: Ottawa O-Fest - 2015 Ontario Orienteering Championships
 
2 PM

Running warm up/down 20:00 [2]

Orienteering race 50:29 intensity: (24 @2) + (31:00 @3) + (15:02 @4) + (4:03 @5) 6.1 km (8:17 / km) +36m 8:02 / km
ahr:173 max:192 shoes: Icebug Spirit5 OLX

O-Fest middle. a disappointing race on my part. I wasn't focused enough, and wasn't reading the map enough. I started well but made a mistake on 4 from a poor bearing and plan.

on 8 I started running to a wrong control and after realizing it I didn't stop and relocate well enough before correcting, and lost map contact. I flopped around for a few minutes before relocating and continuing on.

the rest was ok apart from a poor control attack plan on 18, and bad route to 19. motivation level was low in the end.
3 PM

Running warm up/down 10:00 [1]


7 Middle - Splits

Friday Sep 25, 2015 #

Cycling - Stationary 30:00 [1]

Thursday Sep 24, 2015 #

4 PM

Running 58:19 intensity: (5:07 @1) + (12:28 @2) + (31:53 @3) + (7:36 @4) + (1:15 @5) 9.19 km (6:21 / km) +80m 6:05 / km
ahr:162 max:189 shoes: Asics GEL-FujiRacer 3

Ran an indirect route to Pansy Patch Park where I did a few short intervals. 2x550m, 2x220m, 6 continuous hill repeats. ran back direct route.

Wednesday Sep 23, 2015 #

4 PM

Running 13:12 [2] 2.82 km (4:41 / km) +2m 4:40 / km
shoes: Saucony Fastwitch 6

Long day at the office. got to school at 8, got home at 9. managed to fit in a run (or two runs) by biking back home after regular classes, then immediately running back to school for a bear awareness certificate course. officially certified bear aware...
8 PM

Running 14:48 [2] 2.71 km (5:28 / km) +20m 5:16 / km
shoes: Saucony Fastwitch 6

Tuesday Sep 22, 2015 #

7 AM

Cycling 37:34 intensity: (15 @1) + (5:51 @2) + (31:28 @3) 16.17 km (25.8 kph) +82m
ahr:163 max:174

Biking to Forest Lea. Chilly morning.
8 AM

Running 1:06:42 intensity: (1:16 @1) + (48:09 @2) + (17:17 @3) 9.0 km (7:25 / km) +24m 7:19 / km
ahr:156 max:165 shoes: Icebug Acceleritas2

Exploring more of Forest Lea. the trails never seem to end. It's a bit hillier in the western part with some patches of really nice open pine forest. saw a martin climbing a tree!
C • cool! 1
9 AM

Cycling 38:30 intensity: (1:25 @1) + (25:11 @2) + (11:54 @3) 16.2 km (25.2 kph)

4 PM

Strength (Loggersports) 30:00 [2] +15m

Loggersports practice. tried pole-climbing and axe throw.
C • How did you do at these? 10

Monday Sep 21, 2015 #

Cycling 15:00 [3]

Core Strength 10:00 [2]

Sunday Sep 20, 2015 #

10 AM

Running warm up/down 15:00 [2]

11 AM

Orienteering race 52:57 intensity: (19:41 @3) + (29:49 @4) + (3:27 @5) 8.1 km (6:32 / km) +35m 6:24 / km
ahr:176 max:190 shoes: Icebug Spirit5 OLX

Sunday meet at March Highlands. Had a decent run. no real mistakes other then a few hesitations. flow through the controls could have been better.

Long Advanced - Splits

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