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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running5 3:17:33 22.26(8:53) 35.82(5:31) 559
  Biking5 2:30:00
  Bouldering2 1:50:00
  Forest Orienteering2 1:23:15 7.42(11:13) 11.95(6:58) 296
  Sprint Orienteering1 19:30 2.49(7:51) 4.0(4:53)
  Total11 9:20:18 32.16 51.76 855
averages - sleep:8

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Sunday Nov 12, 2017 #

Note
slept:7.0 (rest day)

Didn't get enough sleep today, and was making a training plan yesterday, so after today I'm going to try and stick to it.

Bouldering 20:00 [2]

Biking 30:00 [1]

Saturday Nov 11, 2017 #

8 AM

Biking 30:00 [3]

12 PM

Sprint Orienteering 19:30 [3] **** 4.0 km (4:53 / km)

Ran a really good course set by David Bakker for me. Don't have enough time to fully analyze it but here are my routes.

Bouldering 1:30:00 [1]

Comp

Friday Nov 10, 2017 #

Note
slept:10.0 (rest day)

Had to finish my prosthetic arm, took me 14 HOURS today to do that, had to skip out on running, and it put me a bit behind schedule in other subjects...

Thursday Nov 9, 2017 #

8 AM

Running (Canmore Park) 34:30 [2] 5.42 km (6:22 / km) +55m 6:04 / km
slept:6.0

Earliest I've been up in the past month... need more sleep. -12 outside didn't feel too cold.
9 PM

Running (Crater Loop) 53:03 [3] 10.54 km (5:02 / km) +183m 4:38 / km

Nice run to the Top of Nose Hill around the crater (gonna call it the crater even though it is a buried landfill). Really tried pushing the time making it faster than the last time, which I did so now I have a new PB for the loop!

Wednesday Nov 8, 2017 #

Biking 30:00 [3]
slept:9.0

To and from school.
8 PM

Running (Crater Loop) 55:48 [2] 10.58 km (5:16 / km) +188m 4:51 / km

-10 with a haze across the city, took it slow at the beginning, and sped up at the end. Felt pretty good.

Tuesday Nov 7, 2017 #

Biking 30:00 [3]

School and back.
5 PM

Running 10:22 [3] 1.99 km (5:13 / km) +19m 4:59 / km

Run to Confed.

Forest Orienteering (Confederation Park) 19:21 [3] ** 3.27 km (5:55 / km) +61m 5:24 / km

Night- O. Normal point to point. 3 intervalish sets (added in two around an old course that I didn't remember). It was a bit too bright outside for it to be as hard as normal, clouds reflected the city lights, and the snow reflected the light from the clouds, so I could see relatively well.

Running 8:13 [3] 1.5 km (5:28 / km) +23m 5:05 / km

Run to Canmore Park from Confed.

Forest Orienteering (Canmore Park) 17:58 [3] ** 2.91 km (6:11 / km) +47m 5:43 / km

A bit more technical then confed, but still pretty easy PTP.

Monday Nov 6, 2017 #

Biking 30:00 [3]

School and back.
6 PM

Running warm up/down 20:47 [3] 3.0 km (6:56 / km) +71m 6:11 / km

Forest Orienteering (Nose Hill Bridge) 45:56 [4] *** 5.77 km (7:58 / km) +188m 6:51 / km

Night-O. Pretty chillay, Like -14 ish. Lol Like I warmed up, stopped to tie my shoes, and wasn't warm anymore. Focused on not making many mistakes and having a clean race did it well for the most part, but at 6 the trees at which I turned at seemed way bigger then they were at the map, so I missed it.



Otherwise there weren't any really big mistakes, like everything was under 20s and it would have been mostly due to sketchiness in the map. Biggest mistake I remember was at 7, when I had to take off my compass from my thumb because I couldn't feel it as I was running down the hill.

Running warm up/down 14:50 [3] 2.79 km (5:20 / km) +19m 5:09 / km

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