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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Super

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running3 3:15:28 23.85(8:12) 38.38(5:06) 352
  MTB1 1:33:28 19.02(4:55) 30.6(3:03) 15
  stationary bike2 1:12:08
  Strength1 40:00
  Total6 6:41:04 42.86 68.98 367

» now

Sunday Apr 22 #


Oh, and I should mention there is an orienteering flag hanging by the bridge where I started my run today. One of the small 5x5 inch ones, no code, no punch, just a bit of red reflective tape. I left it there.

Looks like an orphan. I mean, I couldn’t find any others, but, I’m really not the guy to ask given my long history of not finding orienteering flags when looking for them. Seemed a weird one to get left behind given its proximity to what I assume was a starting area. Also taking a big risk and assuming this is the property of GHO/ARK, but if any of the other big orienteering clubs that regularly use that area and also read this log want to go claim it then cool.

Strength 40:00 [3]

Abs with Jenn and a few upper body machines. Trying to bring the weeks numbers up.

stationary bike 32:00 [3]

Getting tired. AHR was about 110 I think. Box ticked.

12 PM

Running 1:40:42 [3] 18.03 km (5:35 / km) +319m 5:08 / km
ahr:160 max:187 shoes: Saucony Peregrine 6

BSMT with no idea what to expect in terms of trail conditions and my stupid leg. Both turned out surprisingly beautifully.

Last time I ran this route I figured if I could stay away from any 7+ minute kms I’d be in ok shape. Nearly got it. And the one that I missed I missed badly and also by sneak attack. A mental lapse more than anything. The 7:03 I’m not counting because those three seconds came at a road crossing that is usually deserted but today had total gridlock - 3 cars - and I had to pause and divert and that was the difference, so F it, on a technicality. The 7:33 on a less difficult part of the course is harder to explain. (Although I am recalling a large tree down on the trail that required a slow maneuver, as well as some muck and hills)

Any talk of the fastest ive gone on this route needs to be tempered with the fact that I’m pretty sure I did it faster with harps but in the 23 km version which came in just over or just under 2 hours (5:15/km) depending on which half of the aforementioned duo you’re looking at.

Saturday Apr 21 #

2 PM

MTB 1:33:28 [3] 30.6 km (3:03 / km) +15m 3:03 / km
ahr:122 max:148

Because god wants me not to run. What a dick.

Also, god has made some of the ten k race course into the lost bike path of Atlantis. Could be a reroute in the offing but seems doable to me.

Friday Apr 20 #

6 PM

Running 52:43 [3] 10.61 km (4:58 / km) +17m 4:56 / km
ahr:142 max:159 shoes: Mizuno Sky

After throwback Thursday its Setback Friday. Running on a sore left leg just like olden times. Not my plan for this week and not my favourite training week lately.

At least I don’t have a 15 pound weight embedded in me anywhere, but that’s about the only silver lining I’ve got for this one. Yeesh.

Wednesday Apr 18 #

7 PM

Running 42:03 [3] 9.74 km (4:19 / km) +17m 4:17 / km
ahr:157 max:169 shoes: Mizuno Sayonara 4

Well. There’s that.

Back to the Wednesday night tempo run with burlington runners. Was ok for close to half of what I did but died on the pier and couldn’t bring it back. Was several hundred metres behind by the end.

I’ve been here before and am pretty sure I can improve if I keep going. Was really hoping I’d handle it better. When it got down to 4 minute kms I was not able to hang. Which could be discouraging but I remain optimistic. This is the best I’ve felt for years after all.

Also a big night for garmin statistics.

58 vo2 max predicts 17:43 5 k, 36:45 10k and a 2:49 marathon all of which are not only wrong but plainly insane. In-sane. I just nearly croaked Running 5 k in 20:42 which is the fastest 5 km I’ve clocked since I’ve owned the watch.

You know what’s missing here - aside from physical fitness and carrying an extra 10-20 lbs - is the willingness to suffer. Don’t have much of that at all just lately although I did talk to Patrick at a party recently and could have done more of that if I had to.

Tuesday Apr 17 #


Taking the day. Feeling vaguely ill, scratchy throat, chills, etc. Maybe it’ll go away overnight.

Monday Apr 16 #

12 PM

stationary bike 40:08 [3]
ahr:114 max:207

On the bike at fit for less with Jenny.

207 HR. Assuming I have a 150 vo2 max and a 5 minute 5 k prediction to go along with it. Stupid Garmin.

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