Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Oct 30, 2016:

activity

time

miles

Bouldering

3:35:00

Running

2:32:48

16.87

(9:04)

27.15

(5:38)

156

Swimming

2:00:00

Climbing

5:00

Total

8:12:48

16.87

27.15

156

averages - sleep:9

2:21

0:00

» now

Saturday Oct 29, 2016 #

9 AM

Bouldering 1:30:00 [4]

Crappy unfocused session.

2 PM

Running warm up/down 10:00 [3] 0.5 km (20:00 / km)

Running race (Stewart Cup (Club Provin)) 21:50 [5] 6.0 km (3:38 / km)

I had a really good race with how out of shape I am. Really need to work on hills, I am extraordinarily bad at them.

Running warm up/down 3:27 [3] 0.64 km (5:22 / km)

Friday Oct 28, 2016 #

Swimming 1:00:00 [4]

Alot of stuff without goggles hence; it kinda sucked.

Thursday Oct 27, 2016 #

7 AM

Swimming 1:00:00 [3]
(rest day)

Had uni people come over, and did dives, and flip turns.

4 PM

Running warm up/down 1:30 [3] 0.24 km (6:17 / km)

Running 7:01 [3] 2.06 km (3:24 / km)

Easy lap of the Stewart Cup loop.

Running warm up/down 3:27 [1] 0.64 km (5:22 / km)

7 PM

Bouldering 10:00 [3]

Bouldering 1:00:00 [3]

Tried a bunch of problems, got 3ish C5's!!!

Tuesday Oct 25, 2016 #

5 PM

Running (warm up) 13:20 [1] 1.4 km (9:31 / km)

500m jog, then ABC's

C • dangggg 2

Running intervals (Canmore park) 37:04 [4] 7.78 km (4:46 / km) +100m 4:29 / km
slept:9.0

3min hard - 804m
2min easy - 348m
2 hard - 542m
1 easy - 185m
1 hard - 273m
3 easy - 473m

3min hard - 803m
2 easy - 381m
2 hard - 562m
1 easy - 152m
1 hard - 250m
3 easy - 430m

3min hard - 771m
2 easy - 312m
2 hard - 522m
1 easy - 129m
1 hard - 314m

4 min cool down - 530m

7 PM

Bouldering warm up/down 20:00 [3]

Arm swings, leg swings, clockwork, a little bit of campusing etc..

Tried some boulders, sent 2 slabby C5's, and a third that was a bit harder; really technical

Climbing 5:00 [5]

Climbed 60% of a 5.12, and then 75% of a 5.11-. Was really pumped.

Bouldering (Gym Circuits) 25:00 [5]

1 min rests between boulders, 3min rests between sets, picked 5 C4's in the overhangs

| 1 - | 1 - | 1 - |
| 2 - | 2 - | 2 - |
| 3 - | 3 - | 3 - |
| 4 - | 4 - | 4 - |
| 5 - | 5 - | 5 - |

Bouldering (campusing) 10:00 [5]

Found a line, and tried making as many moves up it as possible on each attempt

| 1 - ( ) | 1 - ( ) |
| 2 - ( ) | 2 - ( ) |
| 3 - ( ) | 3 - ( ) |
| 4 - ( ) | 4 - ( ) |
| 5 - ( ) | 5 - ( ) |

4min rest between sets, and 1min between attempts

Monday Oct 24, 2016 #

6 PM

Running (recovery run) 55:09 [2] 7.88 km (7:00 / km) +56m 6:46 / km
(rest day)

Checking out hotel village by McMahon stadium and gotta say, it looks like a good sprint map.