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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Acadien

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Running20 29:52:51 170.63(10:30) 274.6(6:32) 750
  Strength15 9:30:00
  Bike Trainer7 4:15:00
  Snowshoe1 2:32:00
  Hike1 8:00
  Total40 46:17:51 170.63 274.6 750

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Sunday Jan 31, 2016 #

9 AM

Running 1:01:00 [3] 10.0 km (6:06 / km)
shoes: Altra Lone Peak 2.5

Home trail with the dogs.

Monday Jan 25, 2016 #

7 PM

Running 52:52 [2] 8.0 km (6:37 / km)
shoes: Altra Lone Peak 2.5

Easy run on the Home trail with the dogs.
Mild weather so trail are soft.
Lovely night.
8 PM

Strength 30:00 [1]

Yoga

Sunday Jan 24, 2016 #

10 AM

Running 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Altra Lone Peak 2.5

ATV trail.
Very cold and sunny-22
Trail soft
11 AM

Running 42:50 [3] 10.0 km (4:17 / km)
shoes: Altra Torin 1.5

Treadmill home.

10 x 30 sec strides @ 10mph.

Thursday Jan 21, 2016 #

7 PM

Running 1:16:26 [3] 16.0 km (4:47 / km)
shoes: Altra Torin 1.5

Treadmill Home

Wednesday Jan 20, 2016 #

6 PM

Bike Trainer 35:00 [3]

wp
10 min big gear with some standing up.
cd
7 PM

Strength 30:00 [1]

Yoga

Tuesday Jan 19, 2016 #

Note
(rest day)

Monday Jan 18, 2016 #

1 PM

Running 5:15:22 [3] 46.0 km (6:51 / km)
shoes: Altra Lone Peak 2.5

Birthday Run.

Did the birthday run today because of big meething day at work tomorow.

First 32km on Very rought ATV trail 4Hrs 03Min.

Last 14km on treadmill Home 1Hrs 12min 22sec

Felt good.

Sunday Jan 17, 2016 #

10 AM

Bike Trainer 1:00:00 [2]

11 AM

Strength 20:00 [1]

Yoga

Saturday Jan 16, 2016 #

7 AM

Strength 30:00 [1]

Yoga
10 AM

Running 1:10:07 [2] 13.0 km (5:24 / km)
shoes: Altra Torin 1.5

Very easy run on pack snow.
Legs tired but not sore.
Shoulder sore from using pole yesterday.

Friday Jan 15, 2016 #

10 AM

Running 4:56:30 [3] 22.0 km (13:29 / km)

Snowshoe run,
Speed of hiking but intensity of running.
Breaking Trail in 10 inch of fresh snow.
Hiking Boot and 10 x 32 snowshoe.
Running downhill and some of the flat but stay in intensity 3.

Cold Sunny day -13 degree -29 with the Wind.

Body needs some serious stretch.

Thursday Jan 14, 2016 #

12 PM

Running 38:15 [3] 8.0 km (4:47 / km)
shoes: Altra Lone Peak 2.5

Lunch Time Road Run on 100% Pack snow.

Legs a bit heavy to start but felt ok after.

Lone Peak was perfect on Pack snow.

Strong wind but nice out.
7 PM

Bike Trainer 30:00 [2]

10min Wu
10min Big gear ( intensity 4 )
10min Cd

Strength 20:00 [1]

Crunch on ball
squat
Lunge

Wanted to do more but too tired.

Wednesday Jan 13, 2016 #

1 PM

Running 1:20:16 [4] 16.0 km (5:01 / km)
shoes: Altra Torin 1.5

10 min @ 7.5 mph ( HR 132 )

( 20 minute Hills )
Incline 1 every minutes up to 10 and down 1% until flat @ 7.5 mph.
@ incline 7 ( HR 160 )
@ incline 10 ( HR 168 )
@ incline 5 ( HR 165 )
@ incline 0 ( HR 155 )


30 min incline 0 ( HR down to 142 after 30 min )

( 20 minute Hills )
Incline 1 every minutes up to 10 and down 1% until flat @ 7.5 mph.

@ incline 5 ( HR 160 )
@ incline 10 ( HR 170 )
Brought down speed @ 6 mph for incline 10,9 and 8 ( I dont want to go higher that 170 for now )
@ incline 7 back to 7.5 mph ( HR 162)
@ incline 0 ( HR 155 )

10 min @ 7.5 mph






3 PM

Hike 8:00 [1]
shoes: Altra Torin 1.5

Cool down ( HR 102 )
7 PM

Strength 30:00 [1]

Yoga

Tuesday Jan 12, 2016 #

12 PM

Running 56:33 [3] 11.5 km (4:55 / km)
shoes: Altra Torin 1.5

Lunch Hrs Run, cold -13 degree with big wind.

Office 11.5km loop Road run. Dry Pavement... Hilly.

Easy but steady ..... Feel slow,

Not use to run on dry asphalte.

Feel Great.

Monday Jan 11, 2016 #

6 PM

Bike Trainer 30:00 [3]

10 min wu
10 min Big gear ( Intensity 4 )
10 min cd

Strength 1:00:00 [2]

3 x 2min/exercises no rest.

Plank
Crunch on Ball
Mountain Climber
squat
2 min rest.

Yoga 30 min

Sunday Jan 10, 2016 #

11 AM

Running 58:00 [3] 12.0 km (4:50 / km)
shoes: Altra Torin 1.5

Road Run.
80% Pavement - 20 % pack snow.
Easy but steady,Body Feel Goooood.

Saturday Jan 9, 2016 #

10 AM

Running 2:27:30 [3] 20.0 km (7:23 / km)
shoes: Altra Lone Peak 2.5

Awesome run on snowmobile trail with my brother Gilles.

-7degree no wind....

Trail soft so slooower Pace.

Feel good!
7 PM

Bike Trainer 20:00 [2]

Warm up.

Strength 30:00 [1]

Yoga

Friday Jan 8, 2016 #

4 PM

Running 41:20 [3] 8.0 km (5:10 / km)
shoes: Altra Torin 1.5

Easy Road run.
70% pack snow \30% pave.
Feel good.
7 PM

Bike Trainer 20:00 [2]

Warm up.

Strength 30:00 [3]

Stretching, yoga....something Like that .

feel like Bambi on ice!

Thursday Jan 7, 2016 #

10 AM

Snowshoe 2:32:00 [3]

Breaking Trail.

Big 12 x 36 Snowshoe.

Awesome temperature. ( -2 degree and sunny )
6 PM

Bike Trainer 1:00:00 [3]

Home Trainer.

20 min warm up.
20 min ( 1min big gear standing - 1min easy...... )
20 min Cool down.
8 PM

Strength 20:00 [1]

Yoga

Wednesday Jan 6, 2016 #

12 PM

Running 1:25:26 [3] 13.0 km (6:34 / km)
shoes: Altra Lone Peak 2.5

Sormany ATV trail.

Nice lunch time run ( -3 degree and sunny )

45 minute in - 40:26 minute out.
6 PM

Strength 1:00:00 [1]

Stretch

Core, squat.

Tuesday Jan 5, 2016 #

12 PM

Running 1:02:22 [3] 11.5 km (5:25 / km)
shoes: Altra Torin 1.5

Office 11.5km Loop ( same as yesterday )

Snow Pack Road with 20% pavement.

Lower Back better everyday...

Still fell something in right Calf.
6 PM

Running 43:29 [3] 5.0 km (8:42 / km) +750m 4:58 / km
shoes: Cascadia 10

Incline 15 on treadmill

Power walk
Km1 and 3 @ 4mph
Km2 and 4 @ 4.2mph
km5 @ 4.4mph

Good hill workout.

Monday Jan 4, 2016 #

12 PM

Running 1:06:15 [3] 11.5 km (5:46 / km)
shoes: Altra Torin 1.5

Office 11.5km loop.

Slippery road ( Pack Snow )

Back better still feel stiff but ok

Feel something in lower right leg.





7 PM

Strength 1:00:00 [2]

Stretch.

Core

Sunday Jan 3, 2016 #

6 AM

Strength 45:00 [1]

Yoga.
Core.
10 AM

Running 1:24:18 [3] 13.1 km (6:26 / km)
shoes: Altra Lone Peak 2.5

Very slippery road fun.

Lower back better but still sore.

Saturday Jan 2, 2016 #

7 AM

Strength 45:00 [2]

Stretch.
Core.
12 PM

Running 49:00 [3] 10.0 km (4:54 / km)
shoes: Altra Torin 1.5

Kc Irving track with Stephanie.

Lower back a bit better.

Friday Jan 1, 2016 #

9 AM

Strength 1:00:00 [1]

30min stretch.
30min core.

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