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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Hike11 18:32:48 49.12 79.05
  Running10 12:06:03 35.29 56.8
  Bike Trainer9 6:50:00
  weight6 3:00:00
  Mountain Bike1 1:00:00
  Stretch4 1:00:00
  Total28 42:28:51 84.41 135.85

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Saturday Mar 31, 2012 #

10 AM

Hike (10 pound pack) 1:20:26 [3] 6.85 km (11:45 / km)

Lung a lot better but still coughing a lot...

Thursday Mar 29, 2012 #

4 PM

Hike (10 pound Pack) 3:40:00 [3] 21.4 km (10:17 / km)

Still coughting a lot,

Wednesday Mar 28, 2012 #

6 PM

Hike (Easy) 1:15:00 [3] 6.4 km (11:43 / km)

Lung start to feel better, but not ready for running yet.

Monday Mar 26, 2012 #

6 PM

Hike (easy while coughing) 48:00 [3] 4.5 km (10:40 / km)
(sick)

Just try to hike but not ready for anything else....Dry coughs... pretty neer choke while hiking just a small hill..grrrrrrrrr

Friday Mar 23, 2012 #

Note
(sick)

Grippe

Thursday Mar 22, 2012 #

Note
(sick)

Grippe

Wednesday Mar 21, 2012 #

6 PM

Hike (No pack) 1:31:00 [3] 9.2 km (9:53 / km)

Was supposed to bike today but didnt had enought energie, sore everywhere, headache......something comming...grrrrrrrrrrrrr

Tuesday Mar 20, 2012 #

6 AM

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

Stretch 15:00 [3]

weight (Chest, Shoulder) 30:00 [3]

12 PM

Running (Easy) 58:03 [3] 11.6 km (5:00 / km)

Nice easy run on lunch time, Quad was tight when i start ??? but went ok after 3 km.

Monday Mar 19, 2012 #

6 AM

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

Stretch 15:00 [3]

weight (Core) 30:00 [3]

7 PM

Hike (Fast No pack) 1:00:00 [3] 6.3 km (9:31 / km)

Sunday Mar 18, 2012 #

1 PM

Running (Road) 2:03:00 [3] 21.8 km (5:39 / km)

Nice Run with Gilles C. Was the longest run for Gilles this year so at the end the pace went sloooow, Nice course with a couple of big hill. My friend will be sore tomorow !! hi hi.

Saturday Mar 17, 2012 #

7 AM

Hike (31 pound pack) 2:15:00 [3] 12.4 km (10:53 / km)

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

Friday Mar 16, 2012 #

6 AM

Running (Warm up) 15:00 [3]

Stretch 15:00 [3]

weight (Core & shoulder) 30:00 [3]

Thursday Mar 15, 2012 #

6 AM

Running (Treadmill) 1:00:00 [3] 12.2 km (4:55 / km)

First 10 min ( Warm up )
50 min @ 4:50 min/km

Bike Trainer 30:00 [3]

4 PM

Hike (31 pound pack) 2:01:22 [3] 12.0 km (10:07 / km)

Tuesday Mar 13, 2012 #

6 AM

Running (Treadmill) 30:00 [3]

Warm up

weight (Core) 30:00 [3]

6 PM

Bike Trainer tempo (Road Bike) 1:30:00 [3]

1 hrs Hr ( 125 to 130 ) ( Zone 3 )
30 min tempo Hr ( 153 to 158 ) ( Low zone 4 )

Monday Mar 12, 2012 #

6 AM

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

Stretch 15:00 [3]

weight (Core) 30:00 [3]

4 PM

Mountain Bike (on road) 1:00:00 [3]

First Outside bike ride of the year, lots of water on the road.

Sunday Mar 11, 2012 #

9 AM

Running (Snowmobile trail) 2:15:00 [3]

Nice run, Legs a bit heavy probly due from yesterday training. Nicholas Denis - Massabielle snowmobile trail loop. After 2 hrs 15 min of running the legs was feeling better than when a started.

Saturday Mar 10, 2012 #

8 AM

Bike Trainer 1:30:00 [3]

Hike (30 pound pack) 2:00:00 [3]

Hike on the snowmobile trail, was trying to stay under 10 min/km pace.

Friday Mar 9, 2012 #

6 AM

Running intervals (Treadmill) 1:00:00 [3]

15 min warm up
4 x 2 min @ 10 mph ( 3 min recovery )
2 x 2 min @ 12 mph ( 3 min recovery )
15 min cool down

Wednesday Mar 7, 2012 #

8 AM

Running (Easy) 1:00:00 [3] 11.2 km (5:21 / km)

Tuesday Mar 6, 2012 #

6 AM

Bike Trainer intervals 1:20:00 [3]

15 min warm up
50 min intervals ( zone 4+ )
10 x 2 min all out with 3 min recovery.
MHR 163 and 105 after recovery.
15 min cool down
Good workout.

Monday Mar 5, 2012 #

6 AM

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

weight (Core) 30:00 [3]

Sunday Mar 4, 2012 #

7 AM

Running long (Road) 2:05:00 [3]

Nice Morning Run on dry pavement in Halifax.

Saturday Mar 3, 2012 #

9 AM

Hike (10 pound Pack) 1:20:00 [3]

Nice Hike at Hemlock Ravine Park in Halifax with Stephanie..

Friday Mar 2, 2012 #

8 AM

Hike (20 pound pack) 1:22:00 [3]

Hike on snowmobile trail,

Thursday Mar 1, 2012 #

6 AM

Running tempo (Treadmill ( 1% incline )) 1:00:00 [3]

15 min warm up.
30 min @ 4:40 / km pace. comfortable. ( 6.4 km )
15 min cool down.

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