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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Running6 3:08:55 20.61(9:10) 33.17(5:42) 543
  Forest Orienteering2 2:30:11 9.57(15:41) 15.41(9:45) 584
  Biking4 2:07:57
  Strengthening2 55:00
  Sprint Orienteering1 33:00 4.21(7:50) 6.78(4:52) 44
  Total10 9:15:03 34.4 55.35 1171
  [1-5]10 7:35:29

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Sunday Nov 19, 2017 #

10 AM

Running tempo (U of C) 20:01 intensity: (4:26 @0) + (2:24 @1) + (11:54 @2) + (1:17 @3) 4.78 km (4:11 / km) +50m 3:59 / km
ahr:142 max:169

Felt like crap, couldn't break 4:00 min/km, was kind of in a rush/late, so I started the tempo from home rather than at the Uni with the team.

Running (Jack Simpson Track 200m) 15:59 intensity: (15:35 @1) + (24 @2) 1.25 km (12:46 / km) +26m 11:33 / km
ahr:136 max:166

Drills

Running (Jack Simpson Track 200m) 4:50 intensity: (2:30 @0) + (1:20 @2) + (1:00 @3) 1.2 km (4:02 / km) +165m 2:23 / km
ahr:123 max:157

6x 150m intervals - 30s rest
(24.6, 24.1, 24.4, 24.1, 20.9, 23.87)

Strengthening 25:00 [1]

Circuits. Medicine ball throws, squats, pushes and pulls. Box jumps too.
11 AM

Running warm up/down 13:16 intensity: (3:35 @0) + (9:40 @1) + (1 @3) 2.11 km (6:18 / km) +20m 6:01 / km
ahr:111 max:146

Run home.
6 PM

Biking 22:57 intensity: (18:30 @0) + (1:13 @1) + (3:14 @3)
ahr:74 max:102

Forest Orienteering 1:01:21 intensity: (31:20 @0) + (14:03 @1) + (36 @2) + (15:22 @3) 7.28 km (8:25 / km) +203m 7:24 / km
ahr:85 max:162

Long run around Nose hill... bleh ready for a rest day.

Biking 15:00 [3]

Saturday Nov 18, 2017 #

4 PM

Running 8:53 intensity: (21 @0) + (8:14 @1) + (9 @2) + (9 @3) 1.67 km (5:18 / km) +31m 4:52 / km
ahr:147 max:158

Running to the bus.

Sprint Orienteering warm up/down 12:22 intensity: (3:17 @0) + (8:41 @1) + (24 @3) ** 2.36 km (5:15 / km) +17m 5:04 / km
ahr:115 max:153

Sprint-O on the warm up map.

Sprint Orienteering race (Mount Royal University) 20:38 intensity: (35 @0) + (19:38 @1) + (25 @3) *** 4.43 km (4:40 / km) +27m 4:31 / km
ahr:132 max:157

Decent race at MRU, nothing in particular to say about it. Could have pushed harder, but had fairly good flow and didn't make almost any mistakes. Was really warm out today! Like 0 deg C... I was holding a sub 4:00 min pace on the sidewalks, just all the turning and terrain slowed me down a lot.

Running 17:11 intensity: (13:49 @0) + (33 @1) + (2:49 @3) 3.01 km (5:42 / km) +11m 5:36 / km
ahr:73 max:105

Jogging around waiting for the bus.

Running 7:18 intensity: (1:23 @0) + (5:55 @1) 1.56 km (4:40 / km) +13m 4:29 / km
ahr:126 max:154

Ranning back home from the bus stop at the Uni.
7 PM

Running 17:40 intensity: (6 @0) + (17:08 @1) + (15 @2) + (11 @3) 3.14 km (5:38 / km) +39m 5:18 / km
ahr:146 max:164

Finishing up the day's 16km with a meh run around the park. Time for food!!! :D

Friday Nov 17, 2017 #

6 PM

Running warm up/down 34:04 intensity: (7:21 @0) + (26:43 @3) 6.04 km (5:38 / km) +112m 5:10 / km
ahr:47 max:72

Run to the parking lot.

Forest Orienteering 1:28:50 intensity: (9:40 @0) + (1:08:18 @1) + (7:32 @2) + (3:20 @3) **** 8.12 km (10:56 / km) +381m 8:52 / km
ahr:132 max:167

Okay course, felt really long, and after about half I started getting tired and cold. Reallly hard to read the map at this scale in the dark. Also didn't have a compass.... Messed up 8-9 (due to bad direction) but did pretty good on 17-18 for not having a compass...



Running 42:50 intensity: (2:41 @0) + (39:37 @1) + (32 @3) 6.79 km (6:18 / km) +76m 5:59 / km
ahr:124 max:156

Really wasn't in any rush and it felt like -20, so I was trying to just get back home at this point and clock my 20km.

Biking 30:00 [1]

Thursday Nov 16, 2017 #

Running warm up/down 6:53 [4] 1.61 km (4:16 / km)

Warm up on the treadmill.
1 PM

Strengthening 30:00 [2]

WU -
10 pull ups
a buncha bicep curls

WO -
Chest press [35lb] (10, 10, 8)
Row things [100lb] (10, 10, 10)

A bit of bouldering.

Wednesday Nov 15, 2017 #

Biking 30:00 [1]

Tuesday Nov 14, 2017 #

Note

Update:

Midterm on wed, which is kind of important, and so I'm probably going to have to take a break from running until after then. Thurs or Wed will be the first days for me to run.

Biking 30:00 [1]

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