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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: sare

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Biking25 14:21:00 53.81 86.6
  Running9 7:27:30 37.75 60.75 610
  Orienteering in the Forest1 1:07:33
  Total27 22:56:03 91.56 147.35 610
averages - sleep:9

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Friday Oct 31, 2008 #

Biking 2:00:00 [1]

Critical Mass

Thursday Oct 30, 2008 #

Biking 20:00 [1]

Wednesday Oct 29, 2008 #

Biking 20:00 [1]

Tuesday Oct 28, 2008 #

Biking 25:00 [1]

Biking 40:00 [1]

a little bike in the dark to chinatown for some vietnamese... mmmm

Monday Oct 27, 2008 #

Running long 1:49:00 [2] 14.0 km (7:47 / km) +400m 6:49 / km
ahr:170 max:189

To edworthy, up the embankment, east through the community, then down near the golf course to meet the end of the douglas fir trail and back to edwothy, then home. DFT- 15:13 (east-west) -->in April 08 and before I was doing it in ~18min in the middle of 1.25hr runs... back in 2006 i was doing it in 20min... yay for improvement.

Biking 30:00 [1]

Sunday Oct 26, 2008 #

Running warm up/down 10:00 [1]

Running race 19:11 [4] 3.3 km (5:49 / km) +55m 5:22 / km
ahr:198 max:213 shoes: North Face 06

x-c relay at confed park - teamed with paul and mardy.. excellent team mates. Nicole and Molly can sure run fast, they were giving me a run for my money! Passed a total of 6 people at the two stream crossings, pays to be an orienteer...

in 2006 (same course) my time was 20:00

I think they claimed it was 3.5km but the o-map calculates 3.3...

Biking 45:00 [2]

15min of it in the freezing cold wind with wet shoes...

Saturday Oct 25, 2008 #

Note
(rest day)

Friday Oct 24, 2008 #

Biking 30:00 [2]

I foresee that i'll spend this amount of time biking today

Biking 38:00 [3]

and some stretching, cruchies and bridges.

Thursday Oct 23, 2008 #

Running long 1:37:30 [2] 14.2 km (6:52 / km)
ahr:181 max:190 shoes: Saucony 06

nice run around the river -- edworthy & 10th st bridges

got so many things done on my run.. mailed a letter, exchanged my bike spedometer, and got some bottles for my waist belt. (quick stop ~10.5km at mec 1:08)

Biking 20:00 [2]

Wednesday Oct 22, 2008 #

Running warm up/down 12:00 [2]

Running intervals 6:49 [5] 1.6 km (4:16 / km)

ok, my 1st attempt at intervals for a while.
couldnt remember what rest/running ratio I should do so i made it up... i think i should have had less rest. and ive heard longer distances are better for orienteering training. so, next time i'll make sure i go when the longer 500m track is open cause i hate running small laps, I feel like a hamster.

4x200m
I: 47s
R: 45s
I: 46s
R:45s
I: 52s
R: 45s
I: 48s
5 min rest
4x200m
I: 55s
R: 30s
I: 54s
R: 30s
I: 53s
R: 30s
I: 54s

slower on the 2nd set but there was less rest.

Biking warm up/down 18:00 [2]

plus some stretching

Biking 20:00 [2]

To school & back

Tuesday Oct 21, 2008 #

Biking 20:00 [2]

okay i need to actually start training and stop having to log my cycling to school to make it look like im doing something, haha.
Now that my job is over I'll have some free time! im gonna get my butt kicked in the spring if i dont start running... im gonna go for a long run this afternoon

Running 52:00 [3] 7.3 km (7:07 / km) +30m 6:59 / km
ahr:178 max:186 slept:9.0 shoes: Saucony 06

yes! i actually got out... so it didnt turn out to be a long run cause i forgot I was meeting my dad to help him move but I have a sweet stereo system for my room now!
C • Yay 1

Monday Oct 20, 2008 #

Biking 20:00 [2]

Saturday Oct 18, 2008 #

Biking 40:00 [2] 14.0 km (2:51 / km)

To the uni for the bike co-op's unofficial grad opening, then to china town to find one of those electric hotwater pillows that saw all over china, but they didnt know what I was talking about :P guess they havent been to china in a while.

Friday Oct 17, 2008 #

Biking 30:00 [2] 10.9 km (2:45 / km)

Thursday Oct 16, 2008 #

Running tempo 37:00 [3] 6.15 km (6:01 / km) +25m 5:54 / km

ran to the river looped around (14st and crowchild bridges) then back home, all before class

Biking 30:00 [2] 10.9 km (2:45 / km)

Wednesday Oct 15, 2008 #

Biking 40:00 [3]

Tuesday Oct 14, 2008 #

Biking 30:00 [3] 10.9 km (2:45 / km)

Spent all night at work entering poll data... conservatives won all of calgary..boo
C • Elections 1

Monday Oct 13, 2008 #

Running tempo 16:00 [4] 3.0 km (5:20 / km)

Friday Oct 10, 2008 #

Biking 20:00 [3] 6.0 km (3:20 / km)

Thursday Oct 9, 2008 #

Biking 20:00 [3] 6.0 km (3:20 / km)

Wednesday Oct 8, 2008 #

Biking 20:00 [3] 6.0 km (3:20 / km)

Tuesday Oct 7, 2008 #

Biking 20:00 [3] 6.0 km (3:20 / km)

Monday Oct 6, 2008 #

Biking 30:00 [2] 10.9 km (2:45 / km)

Sunday Oct 5, 2008 #

Biking 30:00 [3]

Saturday Oct 4, 2008 #

Orienteering in the Forest race (MTB-O) 1:07:33 [3]

Canmore Nordic Centre.

Intense!! i thought it was going to be so easy cause its just on trails... haha, i was so wrong. There were so many trails and junctions, and I couldnt read the map while biking cause of all the jiggling and a 1:15 000 scale. Began by stopping at every intersection making sure I was going the right direction.. then I figured out the best way was to just memorize and go, left, second right, left, left, right, but if you miss a trail you're a little screwed haha.

wasnt enjoying it at the begining cause of all the roots and rocks and stuff... after 2300km of smooth cycling this summer I wanted my pavement back!! Later I just avoided routes with that terrain and had a lot more fun.

Can't wait for next year.. 4 events to come :)

Results & routegaget: http://rg.orienteering.ca

Running warm up/down 15:00 [2]

Friday Oct 3, 2008 #

Biking race 35:00 [4]

Back to my favorite activity :)

Thursday Oct 2, 2008 #

Running 18:00 [2] 3.0 km (6:00 / km)

Okay, didn't take as long as I was hoping to run to school, its actually not that much slower than biking (~12min)... did some map-reading training on the way, read over my cult.geog notes while running
C • Running and Reading 2

Running 55:00 [3] 8.2 km (6:42 / km) +100m 6:19 / km

around the uni, discovered and "forest" on the west side of campus... i think it might be for research like the UBC farm forest but im going to continue running there from now on cause the ground is all rough and hard to run, ie good o-training :) saw large male deer with antlers there today, thought it was an elk cause it was so big but I dont know if elk come into the city...

Biking 20:00 [2] 5.0 km (4:00 / km)

bike to the uni and back to see if im on my way to graduating... still not sure...

Wednesday Oct 1, 2008 #

Biking 30:00 [2]

gotta get out for a run one of these days...

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