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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Jan 31, 2012:

activity # timemileskm+m
  Running14 14:46:32 91.52 147.28
  Hike10 11:54:00 26.59 42.8
  Bike Trainer17 10:38:00
  weight13 8:00:00
  Snowshoe3 5:16:00 9.47 15.24
  Stretch13 3:55:00
  StairMaster8 2:50:00
  Rowing machine2 1:38:00
  Total40 58:57:32 127.58 205.32

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Sunday Jan 29, 2012 #

1 PM

Running long 1:49:30 [3] 21.08 km (5:12 / km)

A Marathon in 2 days... Legs feel great. Knee said Hello a couple of time.

Saturday Jan 28, 2012 #

12 PM

Running long (10 pound pack) 2:05:00 [3] 20.7 km (6:02 / km)

The pack snow on the road is very slippery, I Fall 2 time when i was running downhill.....ha ha....1 car stop to ask if i was ok...my 10 pound pack feel like 25 pound today. very slow pace but hard on the legs because of road condition.

Friday Jan 27, 2012 #

7 AM

Bike Trainer warm up/down 20:00 [3]

Stretch 20:00 [3]

weight (Upper body) 20:00 [3]

Thursday Jan 26, 2012 #

6 AM

Bike Trainer warm up/down 20:00 [3]

Stretch 20:00 [3]

Bike Trainer intervals 1:25:00 [3]

Watching the end of Federer and Nadal Semi final, was doing 1 min ( all out ) Everytime Nadal was winning a point.
12 PM

Snowshoe (Bushwacking) 2:39:00 [3] 8.04 km (19:47 / km)

Very dense bushwacking, Snowshoe is very hard you go through that thin crust and under its just powder ( sinking probly 12 inch ) good thing i had my big 10 x 36 snowshoe, practicing orientation went good,,,Also practice my patience.

Wednesday Jan 25, 2012 #

6 AM

Bike Trainer warm up/down 20:00 [3]

Stretch 15:00 [3]

weight (Core) 40:00 [3]

Bike Trainer warm up/down 15:00 [3]

7 PM

Running hills (snowmobile trail) 56:56 [3] 9.62 km (5:55 / km)

Nice run on the snowmobile trail, lots of hill. Battery in my headlight die. Very slow pace running in the dark.

Tuesday Jan 24, 2012 #

6 AM

Running warm up/down (Treadmill) 15:00 [3]

Stretch 20:00 [3]

weight (Upper Body) 40:00 [3]

Running (Treadmill) 20:00 [3]

2 x 2 min @ max speed, 1 x 5 min @ incline 8,

StairMaster tempo (Stairmill) 20:00 [4]

Maximum speed for 20 min ( hard )
6 PM

Bike Trainer (easy) 40:00 [3]

Easy spinning for legs recovery

Monday Jan 23, 2012 #

6 AM

Running warm up/down (Treadmill) 15:00 [3]

Stretch 15:00 [3]

weight (Core) 40:00 [3]

StairMaster 20:00 [4]

Sunday Jan 22, 2012 #

10 AM

Running (10 pound pack) 1:15:00 [3] 13.2 km (5:41 / km)

Running on Pack snow.

Bike Trainer (Road Bike) 1:00:00 [3]

Saturday Jan 21, 2012 #

Note
(rest day)

Friday Jan 20, 2012 #

6 AM

Bike Trainer (Warm up) 15:00 [3]

weight (Upper body) 40:00 [3]

Bike Trainer 30:00 [3]

1 PM

Snowshoe (Bushwacking) 52:00 [3]

7 PM

Hike 1:58:00 [3]

Hard Hike in 8 inch of fresh Powder.

Thursday Jan 19, 2012 #

6 AM

Bike Trainer (Warm up) 15:00 [3]

Stretch 15:00 [3]

Running hills (treadmill) 20:00 [3] 4.5 km (4:27 / km)

StairMaster 20:00 [4]

Try the new stairs climber at the gym, 20 min at Max. work good.

Wednesday Jan 18, 2012 #

6 PM

Hike (Easy) 45:00 [3]

Easy Hike with the kid, use it like a warm up for spinning

Bike Trainer 1:00:00 [3]

Tuesday Jan 17, 2012 #

6 AM

Bike Trainer (warm up) 15:00 [3]

Stretch 20:00 [3]

weight (Upper body) 30:00 [3]

Rowing machine 1:02:00 [3]

Monday Jan 16, 2012 #

6 AM

Bike Trainer (Warm up) 15:00 [3]

Stretch 15:00 [3]

weight (Core) 35:00 [3]

StairMaster (145 Floor) 20:00 [4]

4 PM

Running (10 pound pack) 32:55 [3] 4.83 km (6:49 / km)

Running in the snowmobile trail went to the camp and came back. Feel like trail running.
Legs feel strong when pushing the hills. Maybe all that crap i am doing in the gym start to pay.
Wanted to run more loop but have to be at the scouts early tonight for the promise.

Sunday Jan 15, 2012 #

8 AM

Bike Trainer (warm up) 15:00 [3]

Stretch 10:00 [3]

9 AM

Snowshoe (Bushwacking) 1:45:00 [3] 7.2 km (14:35 / km)

10 pound pack
6 PM

Hike (Recovery) 55:00 [3]

Saturday Jan 14, 2012 #

9 AM

Running long (on pack snow) 1:57:00 [3] 20.6 km (5:41 / km)

Went outside to run 15 km but was going good so i finish with 20.6 km on my watch.

Friday Jan 13, 2012 #

Note
(rest day)

Thursday Jan 12, 2012 #

6 AM

Bike Trainer (warm up) 15:00 [3]

Stretch 20:00 [3]

weight (Upper body) 45:00 [3]

Running intervals (Treadmill) 20:00 [3] 4.1 km (4:53 / km)

Intervals 3 x 3min @ 10 mph

StairMaster (138 steps\min) 20:00 [4]

Running hills (Treadmill) 20:00 [4] 3.2 km (6:15 / km)

Hills 3 x 3min @ 10 incline

Wednesday Jan 11, 2012 #

6 AM

Bike Trainer (Warm up) 15:00 [3]

Stretch 20:00 [3]

weight (Core) 45:00 [3]

Rowing machine 36:00 [3]

7 AM

Bike Trainer (Road) 1:03:00 [3]


Very Boring training,,, good thing CSI was good tonight

Tuesday Jan 10, 2012 #

6 PM

Running 1:18:11 [3] 15.0 km (5:13 / km)

Went good, small cramp on left calf...didnt drink much water today long day in the wood lots of snowmobiling and walking in snow.

Monday Jan 9, 2012 #

3 PM

Hike (snowmobile trail) 1:10:00 [3] 6.1 km (11:29 / km)

Sunday Jan 8, 2012 #

9 AM

Hike (and jog with 22 lbs pack) 1:58:00 [3] 12.0 km (9:50 / km)

Nice Hard Hike on the ski doo trail with 4 inch of fresh snow.

The last 2 Km even the dogs didn`t had much left..
7 PM

Hike (easy with the Kids) 35:00 [3] 3.0 km (11:40 / km)

Saturday Jan 7, 2012 #

5 PM

Hike (22 Pound Pack) 40:00 [3]

Hike with the kid

Friday Jan 6, 2012 #

6 AM

Running warm up/down (Treadmill) 12:00 [3] 2.0 km (6:00 / km)

weight (Legs) 40:00 [3]

Thursday Jan 5, 2012 #

6 AM

Bike Trainer (Warm up) 30:00 [3]

weight (Core) 30:00 [3]

StairMaster 20:00 [4]

Bike Trainer 30:00 [3]

1 PM

Hike 1:45:00 [3] 8.8 km (11:56 / km)

Hike instead of waiting at the garage for the truck.

Wednesday Jan 4, 2012 #

6 AM

Bike Trainer 30:00 [3]

Stretch 25:00 [3]

weight (Arm, Back, Chest) 35:00 [3]

StairMaster (134 steps\min) 20:00 [4]

5 PM

Hike 30:00 [3] 2.9 km (10:21 / km)

Tuesday Jan 3, 2012 #

6 AM

Bike Trainer (Warm up) 30:00 [3]

Stretch 20:00 [3]

weight (Core) 40:00 [3]

StairMaster tempo 30:00 [4]

7 PM

Running (slippery road) 1:12:00 [3] 12.75 km (5:39 / km)

Road still very slippery and cold outside ( -22 celcius ) but still better than running inside.

Was jogging so slow because of road condition didnt feel like running at all. Need some interval for speed.

Monday Jan 2, 2012 #

12 PM

Hike (22 Pound Pack) 1:38:00 [3] 10.0 km (9:48 / km)

Road still very slypery but temperature 0 degre celcius.

Sunday Jan 1, 2012 #

10 AM

Running (Pack snow) 1:38:00 [3] 15.7 km (6:15 / km)

Very Slow run, Road very slippery. Loop around Nicholas Denis.
188 lbs

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