Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Dec 31, 2012:

activity

time

miles

Running

31:16:05

210.79

(8:54)

339.24

(5:32)

244

Bike Trainer

5:15:00

Snowshoe

4:30:00

Hike

3:08:42

10.5

(17:58)

16.9

(11:10)

Boring Stuff !!

2:55:00

Bodywork

2:00:00

Total

49:04:47

221.3

356.14

244

4:02

0:00

» now

Monday Dec 31, 2012 #

7 AM

Running (Treadmill home) 51:50 [2] 10.0 km (5:11 / km)
shoes: Asics, Gel-Blur33 2.0

Sunday Dec 30, 2012 #

1 PM

Snowshoe (soft snow) 1:30:00 [3]

Down to the river and Back ( Hills repetitions )

Saturday Dec 29, 2012 #

9 PM

Snowshoe (soft snow) 1:30:00 [3]

Down to Nigadoo River and back home.

Friday Dec 28, 2012 #

3 PM

Snowshoe (soft snow) 1:30:00 [3]

Went to the camp and back with Stephanie

Monday Dec 24, 2012 #

9 AM

Running (Treadmill home) 1:21:55 [2] 16.0 km (5:07 / km)
shoes: Vasque Transistor ( Grey )

Friday Dec 21, 2012 #

7 AM

Running hills (on Road) 1:45:11 [3] 20.0 km (5:16 / km)
shoes: Asics GT 2160

--Couple of loop around Nigadoo to find some hill,
--Z3 on flats, Z4 hills.

Thursday Dec 20, 2012 #

5 AM

Running (Treadmill at Gym) 1:18:52 [2] 16.0 km (4:56 / km)
shoes: Asics GT 2160

6 AM

Bike Trainer (at Gym) 30:00 [2]

Wednesday Dec 19, 2012 #

6 AM

Running hills (Treadmill Gym) 1:00:00 [3] 10.3 km (5:50 / km)
shoes: Asics GT 2160

That was a hard hill workout...2 time i was thinking to jump out of the treadmill but made it....I was just at level 10 and its going up to level 20...mmmmm its gone be a awsome winter ;-))
--was probably 20 min in Z4

Bike Trainer (at gym) 20:00 [2]

Easy spin after hard run,

3 PM

Bodywork (Massage) 1:00:00 [1]

--Massage with Rachelle, Christmas gift from Stephanie....Nice..
--((Merci Stephanie pour ce beau Cadeaux ))

Tuesday Dec 18, 2012 #

6 AM

Running (Treadmill at Gym) 43:30 [2] 8.0 km (5:26 / km)
shoes: Vasque Transistor ( Grey )

Recovery easy run !! Calf, quad and core still stiff after sunday.

Boring Stuff !! 30:00 [2]

Core workout and stretch....Very impress how my hip are flexible...

4 PM

Running (trail) 50:12 [3] 7.2 km (6:58 / km)
shoes: Vasque Transistor ( Grey )

--Another 2 inch of fresh snow, slow pace but high intensity ( now 8 inch of snow on the trail )
--Only time i had between work and going to get Guillaume at his wrestling practice..

7 PM

Bike Trainer (at home) 1:00:00 [3]

Monday Dec 17, 2012 #

Note
(rest day)

--Last week 102.2 km of running ( Goal was 109 km )
--Body feel great, Yesterday long run went very good look like the body start to adapt to the training...( week 7 of 22 )..
--This week is a recovery week ( Goal 89 km ) but i will try to put more cross training, stretch, Foam Roller, Yoga.....
--19 week before E2C 2013..... ;-))

Sunday Dec 16, 2012 #

7 AM

Running long (Pack snow) 3:49:50 [3] 42.2 km (5:27 / km)
shoes: Vasque Transistor ( Grey )

-20 degree this morning, wind was very cold....pack snow on the dirt road was very slippery, After the second loop.. Core was sore probably because of the slipery road. decide to jump on the treadmill because after 3 hrs out there in that wind hand and feet was freezing..

--First 15.75 km loop in 1:29:44
--Second 15.75 km loop 1:31:11
--treadmill 10.7 km in 48:55 ( 1 % incline )

wanted to be under 4 hrs so went good...again i started too slow..

Saturday Dec 15, 2012 #

6 AM

Running (trail) 1:32:36 [3] 12.0 km (7:43 / km)
shoes: Vasque Transistor ( Grey )

Hard and long 12 km, 6 inch of snow on trail.

Friday Dec 14, 2012 #

6 AM

Running (Treadmill at gym) 1:00:00 [3] 12.4 km (4:50 / km)
shoes: Vasque Transistor ( Grey )

1 PM

Bodywork 1:00:00 [1]

Massage

Thursday Dec 13, 2012 #

6 PM

Hike (With Poles) 2:00:12 [2] 9.8 km (12:16 / km)

10 pound pack in 6 inch of snow..

Did not have much energie left after 6 hrs of bushwacking at work today so decide to replace my run with a hike... Nice clear night ( -13 )

Wednesday Dec 12, 2012 #

6 AM

Running warm up/down (Treadmill at Gym) 15:20 [2] 3.2 km (4:47 / km)
shoes: XR Mission

Running tempo (Treadmill at Gym) 19:30 [4] 5.0 km (3:54 / km)
ahr:160 max:168 shoes: XR Mission

Feel good to be back under 4 min pace...

Running (Recovery) 5:00 [3] 1.0 km (5:00 / km)
shoes: XR Mission

Running tempo 3:15 [4] 1.0 km (3:15 / km)
ahr:162 shoes: XR Mission

Running (Cool down) 29:30 [3] 6.0 km (4:55 / km)
shoes: XR Mission

Was Feeling easy to run that pace.

Bike Trainer (at Gym ( recovery )) 25:00 [2]
ahr:102

Tuesday Dec 11, 2012 #

6 AM

Running (Easy on Gym treadmill) 1:00:00 [3] 12.2 km (4:55 / km)
shoes: XR Mission

Boring Stuff !! (Core Workout at Gym) 25:00 [3]

4 PM

Running (Trail) 52:21 [3] 7.2 km (7:16 / km)
shoes: Vasque Transistor ( Grey )

It was supposed to be a easy run just to add millage but with 6 inch of fresh snow and legs was feeling strong so went hard.....look at my watch running uphill and HR was 171 and pace was 9:30 min\km...ha ha !!

Liters of sweat......Tons of Fun !! Youhoooooo !!!

Monday Dec 10, 2012 #

6 PM

Bike Trainer (Home) 1:00:00 [2]

7 PM

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

Sunday Dec 9, 2012 #

8 AM

Running long (ATV trail) 4:02:11 [3] 37.02 km (6:33 / km)
shoes: Vasque Transistor ( Grey )

Trail very slippery,

Saturday Dec 8, 2012 #

6 PM

Running (trail) 57:24 [3] 12.02 km (4:47 / km) +244m 4:20 / km
ahr:145 max:170 shoes: Vasque Transistor ( Grey )

Quick run after spending a full day in a school gym with Guillaume for a wrestling tournament...he lost in final but a good tournement for him.

Friday Dec 7, 2012 #

6 AM

Bike Trainer (Gym) 1:00:00 [3]
ahr:140

5 x 1 minute all out.

Thursday Dec 6, 2012 #

6 AM

Running (Trail) 55:30 [3] 9.5 km (5:51 / km)
shoes: Vasque Transistor ( Grey )

Very windy, Trail slipery.

6 PM

Running (Treadmill Home) 1:00:00 [3] 12.2 km (4:55 / km)
shoes: Vasque Transistor ( Grey )

Not much energie to give after 4 hrs of cutting firewood.

Wednesday Dec 5, 2012 #

6 AM

Running warm up/down (Treadmill at Gym) 16:51 [2] 3.0 km (5:37 / km)
shoes: XR Mission

Running tempo (Treadmill at Gym) 44:55 [4] 10.0 km (4:30 / km)
ahr:145 max:152 shoes: XR Mission

1% incline, Finish the 10km at HR of 152. Great workout. :-))

Running warm up/down (Treadmill at Gym) 10:38 [2] 2.0 km (5:19 / km)
shoes: XR Mission

Boring Stuff !! (at Gym) 20:00 [3]

Upper body workout.

Tuesday Dec 4, 2012 #

6 AM

Running (Treadmill) 46:24 [3] 9.0 km (5:09 / km)
shoes: Vasque Transistor ( Grey )

- 5 min @ 6 mph
- 5 min @ 7 mph
-30 min @ 8 mph
-6:24 min @ 6 mph
-1 % incline

Boring Stuff !! (Core Workout) 40:00 [3]

3 X 8 Exercises circuit

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

6 PM

Running (trail and Durt road) 1:02:15 [3] 10.8 km (5:46 / km)
shoes: Vasque Transistor ( Grey )

Nice run, 3 degree and calm....Nice !

Monday Dec 3, 2012 #

5 PM

Hike (Power walk) 1:08:30 [2] 7.1 km (9:39 / km)

Power walk with Guillaume and the dogs.

7 PM

Bike Trainer (Home) 1:00:00 [2]

Easy spin to shake the legs, Quad are feeling a lot better after......Have to start doing more of this for cross training.

Sunday Dec 2, 2012 #

11 AM

Running long 2:52:04 [3] 32.0 km (5:23 / km)
shoes: Asics, Gel-Blur33 2.0

-First 12 km in trail,
-15.8 km on gravel road,
-4.2 km treadmill.

C • Nice 2

7 PM

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

Saturday Dec 1, 2012 #

7 AM

Running (Easy Trail) 1:09:01 [3] 12.0 km (5:45 / km)
shoes: Asics, Gel-Blur33 2.0

Cold this morning, -21 celcius on the trail......Brrrrrr....Still nicer than the treadmill.

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