Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 30 days ending Nov 30, 2012:

activity # timemileskm+m
  Running21 26:23:24 161.67(9:48) 260.18(6:05) 1726
  Hike10 12:53:06 28.47 45.81 288
  Boring Stuff !!15 10:25:00
  Bike Trainer4 1:40:00
  Treadmill3 1:18:36 1.24 2.0
  Steapmill3 1:00:00
  Stretch3 1:00:00
  Total44 54:40:06 191.38 307.99 2014

«»
7:15
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Nov 30, 2012 #

6 AM

Running (treadmill at gym) 39:20 [3] 8.0 km (4:55 / km)
shoes: Vasque Transistor ( Grey )

Nice Run with 3 x 2 minute @ 10 Mph, 3 x 1 minute @ 12 Mph.

Boring Stuff !! (At the gym) 20:00 [3]

Legs workout,

Steapmill (at the Gym) 20:00 [3]
shoes: Vasque Transistor ( Grey )

Sufferfest !! 120 floor.

Thursday Nov 29, 2012 #

6 AM

Running (Treadmill at Gym) 48:24 [3] 10.0 km (4:50 / km)
shoes: Vasque Transistor ( Grey )

Recovery is done time to start back training !!

Boring Stuff !! (Stretch at Gym) 20:00 [1]

6 PM

Running (Treadmill home) 42:18 [3] 8.0 km (5:17 / km)
shoes: XR Mission

Treadmill (Power walk) 18:36 [3] 2.0 km (9:18 / km)
shoes: XR Mission

Power walk on the treadmill, Incline at 12..

Wednesday Nov 28, 2012 #

6 AM

Running (Treadmill) 25:45 [3] 5.0 km (5:09 / km)
shoes: Asics GT 2160

Legs felt good except the quad still stiff...

Boring Stuff !! (Gym) 30:00 [3]

Core workout, 3 x 8 exercise circuit.

Tuesday Nov 27, 2012 #

12 PM

Hike (Recovery) 45:00 [2]

7 PM

Boring Stuff !! (Foam Roller) 20:00 [1]

Rolling the Quad is very painfull !!! ouchh !

Monday Nov 26, 2012 #

7 PM

Bike Trainer (Recovery) 30:00 [2]

Treadmill (Recovery walk) 30:00 [2]
shoes: XR Mission

8 PM

Boring Stuff !! (Home) 30:00 [1]

Stretch, Foam roller

Sunday Nov 25, 2012 #

11 AM

Treadmill (walk) 30:00 [1]
shoes: XR Mission

Easy walk on the treadmill to shake the legs a bit.

Saturday Nov 24, 2012 #

7 AM

Running (Chignecto Loop) 7:15:00 [4] 49.0 km (8:53 / km)
shoes: Vasque Transistor ( Grey )

-This is a wicked trail,
-Started slow didnt know what to expect since it was my first time there.
-At 13 km a razor blade started to hurt me in the left knee had hard time even to walk put my knee brace on and the pain disapear.
-At 25 km i was at 3hrs32min so i knew i could break 7 hrs.
-At 30 km i catch up to Bernie so i knew i was going to fast, Pass him and 50 meter after my quad started to cramp...Bernie gave me two salt tablet and pass me.... took 1 tablet and the cramp disapear caught Bernie again around the 38 km going up that F*&#% hill...Quad started to cramp again so took the second tablet but that one didnt do the same effect then the first one....Probably lost 20 minute in those 2 big hill walking with 2 straight legs...
-Rest of the trail went good i was running but could not push much.
-Bernie finish 25 minute before me.
--Very nice to run with friend since i always train alone.

Friday Nov 23, 2012 #

Note
(rest day)

Rest day before 50k run tomorow. Woohoooo !!!

Thursday Nov 22, 2012 #

6 AM

Bike Trainer (Warm up) 20:00 [2]
shoes: Asics GT 2160

Stretch (and Foam Roller) 30:00 [1]
shoes: Asics GT 2160

Wednesday Nov 21, 2012 #

6 PM

Hike (Warm up) 18:20 [2] 2.0 km (9:10 / km)
shoes: XR Mission

Running (Easy on trail) 25:18 [3] 5.0 km (5:04 / km)
shoes: XR Mission

I hate tapering, leg feel great and have to stop at 5 km......New headlight is awsome !!

Tuesday Nov 20, 2012 #

12 PM

Steapmill (at the Gym) 20:00 [3]
shoes: Asics GT 2160

112 Floor and lots of sweat !!

Boring Stuff !! 40:00 [3]

Core workout.
4 PM

Hike (warm up) 17:57 [2] 2.0 km (8:59 / km) +71m 7:37 / km
shoes: XR Mission

Running (Easy Trail) 45:54 [3] 8.0 km (5:44 / km) +167m 5:12 / km
shoes: XR Mission

Hike (Cool down) 19:09 [2] 2.0 km (9:35 / km) +46m 8:35 / km
shoes: XR Mission

Monday Nov 19, 2012 #

5 PM

Running (Easy Trail) 45:41 [3] 8.1 km (5:38 / km)
shoes: XR Mission

Sunday Nov 18, 2012 #

5 PM

Running hills (Trails) 1:11:12 [3] 12.0 km (5:56 / km)
shoes: XR Mission

Easy run trying not to forse the knee to much,,,feel something but not enought to stop ???

Friday Nov 16, 2012 #

6 AM

Bike Trainer (at the Gym) 30:00 [3]

Boring Stuff !! (at the Gym) 30:00 [3]
shoes: Asics GT 2160

Arm and shoulder workout.
12 PM

Note

No running today,,,Problem with left knee, will give him two day off. :-(((

Thursday Nov 15, 2012 #

6 AM

Bike Trainer (Warm up) 20:00 [3]

Stretch 15:00 [2]

That feel good !

Boring Stuff !! (At the gym) 40:00 [3]
shoes: Asics GT 2160

Core and Shoulder
12 PM

Running (easy on lunch time.) 1:17:58 [3] 15.58 km (5:00 / km)
shoes: XR Mission

Wednesday Nov 14, 2012 #

6 AM

Running (trail) 55:12 [3] 9.5 km (5:49 / km) +132m 5:26 / km
shoes: XR Mission

Easy morning run,,,Left knee say " Bonjour " this morning, :-((....RICE again..
5 PM

Running (trail) 41:47 [3] 7.15 km (5:51 / km)
shoes: Vasque Transistor ( Grey )

Tuesday Nov 13, 2012 #

5 AM

Running (Very slow) 59:26 [2] 9.5 km (6:15 / km) +132m 5:51 / km
shoes: Vasque Transistor ( Grey )

Trail was cover with ice, Very slippery....had to walk some downhill because of ice. Tonight run will be on road.
12 PM

Boring Stuff !! (at the Gym) 40:00 [3]
shoes: Asics GT 2160

Core Workout.
2 x 4 exercises circuit.
5 PM

Running tempo (on Road) 21:58 [4] 5.0 km (4:24 / km) +22m 4:18 / km
shoes: XR Mission

Nice run, Legs feel great....Battery in monitor was dead so dont have the Heart Rate.

Running (Cool down) 7:55 [2] 1.6 km (4:57 / km)
shoes: XR Mission

Monday Nov 12, 2012 #

3 PM

Hike (90% Bushwacking) 3:25:00 [3] 9.6 km (21:21 / km)

Some awsome Scouting for Race the Phantom .

Sunday Nov 11, 2012 #

11 AM

Running long (on pack snow) 1:57:04 [3] 20.9 km (5:36 / km) +236m 5:18 / km
ahr:130 max:172 shoes: XR Mission

Some section of the trail is very slippery, Nice run went good.
6 PM

Hike 50:00 [2]

Nice hike with Stephanie and Guillaume...

Saturday Nov 10, 2012 #

9 AM

Hike 2:05:35 [2] 12.7 km (9:53 / km)

Friday Nov 9, 2012 #

3 PM

Running 1:23:03 [3] 14.05 km (5:55 / km) +307m 5:20 / km
shoes: Vasque Transistor ( Grey )

Running in 4 inch of snow, calf was stiff probably due to slippery trail yesterday and today.

Thursday Nov 8, 2012 #

6 AM

Running (In slippery trail) 1:34:12 [3] 16.2 km (5:49 / km)
shoes: Vasque Transistor ( Grey )

First run in the snow this year, Two inch of snow made the trail slippery. Wanted to do some Tempo but to dangerous just went easy...Fun morning run.

Wednesday Nov 7, 2012 #

6 AM

Steapmill warm up/down (101 Floor) 20:00 [3]
shoes: Asics GT 2160

Stretch 15:00 [1]

Boring Stuff !! (Core Workout) 30:00 [3]
shoes: Asics GT 2160

6 exercises circuit, 3 Set, 12 Reps.
12 PM

Running (ATV Trail) 51:02 [3] 10.1 km (5:03 / km)
shoes: XR Mission

Nice Easy lunch time run.
6 PM

Hike (Power walk) 1:02:15 [3] 7.01 km (8:53 / km) +171m 7:55 / km
shoes: Vasque Transistor ( Grey )

Hike with th dogs.

Tuesday Nov 6, 2012 #

7 AM

Boring Stuff !! (at the Gym) 1:15:00 [3]
shoes: Asics GT 2160

Warm up - Spinning 20 min
stretch - 15 min
Upper body circuit workout, - 30 min
Lower body - 10 min
Abductor and Adductor exercises.
3 PM

Hike (Bushwacking) 2:05:00 [3]
shoes: Wing xt 2

Hiking in the mountain at 3 corner lake, looking at some rockface for climbing.
6 PM

Running (Easy Trail) 44:51 [3] 8.2 km (5:28 / km) +166m 4:58 / km
ahr:131 max:150 shoes: Vasque Transistor ( Grey )

Easy trail during daytime but tricky with the headlamp...Fun run.

Monday Nov 5, 2012 #

12 PM

Boring Stuff !! (at the Gym) 1:00:00 [3]
shoes: Asics GT 2160

-Warm up - Spinning Bike 20 min
-Core workout - 40 min
- same exercise as Oct 31,
-2 circuit of 4 exercise....3 set, 12 reps.

Sunday Nov 4, 2012 #

7 AM

Hike 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Vasque Transistor ( Grey )

Training is saying ``rest day`` so went for a nice hike instead of running.
8 AM

Boring Stuff !! (Home) 30:00 [3]

Stretching...hips, legs back..

Saturday Nov 3, 2012 #

9 AM

Running (trail) 1:19:08 [3] 16.0 km (4:57 / km) +260m 4:34 / km
ahr:137 max:150 shoes: XR Mission

Nice run, Temp 11 degre....Awsome.

Friday Nov 2, 2012 #

6 AM

Boring Stuff !! (At the Gym) 1:20:00 [3]
shoes: Asics GT 2160

Warm up, Spinning Bike - 30 min
Stretch - 15 min
Core Strength workout - 35 min
-Cable Crunch
-Romain Chair
-Bridge
-Side bridge
-Back Hyper-Extension
-Bicycle Crunch
-Back Extention

Thursday Nov 1, 2012 #

6 AM

Boring Stuff !! (At the Gym) 1:20:00 [3]
shoes: Vasque Transistor ( Grey )

Warm up-Spinning ( Bike ) 20 min
Stretch 15 min
Upper body workout 45 min
-Lat Pulldown
-Barbell Curls
-Tricep Pulldown
-Bent over Barbell rows
-Bench Dips
-Seated Row
-Push-Ups
-Pull-Ups
2 exercises circuit 3 Sets, 12 Reps. ( have to start somewhere ).
4 PM

Running (hilly trail) 1:10:56 [3] 13.3 km (5:20 / km) +304m 4:47 / km
shoes: Vasque Transistor ( Grey )

Nice run, i was a bit off my confort zone climbing those hill but so what tomorow is a day off...was sure there was more climbing than what the gps gave me but anyway was fun.
6 PM

Hike (with Stephanie) 44:50 [3] 4.5 km (9:58 / km)

Arrive from running and Stephanie was going for a walk so i went for a walk. Feel like i can stretch my hips when i hike after a run..

« Earlier | Later »