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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Runner99

In the 7 days ending Nov 26:

activity # timemileskm+m
  Running6 7:19:25 44.02(9:59) 70.85(6:12) 466
  Biking2 1:00:00
  Sprint Orienteering1 45:34 5.89(7:44) 9.48(4:48) 94
  Strengthening1 30:00
  Forest Orienteering1 3:51 0.41(9:19) 0.67(5:47) 17
  Total8 9:38:50 50.33 80.99 577
  [1-5]7 6:59:33

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Sunday Nov 26 #

Note

Got 24km, more than the goal 20, but still pretty good!
10 AM

Running warm up/down 35:21 intensity: (20:00 @0) + (3 @1) + (15:18 @3) 0.91 km (38:43 / km) +3m 38:06 / km
ahr:65 max:100

Running tempo 20:02 intensity: (5 @0) + (10:24 @1) + (8:12 @2) + (1:13 @3) + (8 @4) 4.93 km (4:04 / km) +47m 3:53 / km
ahr:151 max:183

Ran my tempo in the direction of my Highwood. Better than last week, because I had a rest day.

Running 6:39 intensity: (5:45 @0) + (9 @1) + (45 @3) 1.06 km (6:16 / km) +3m 6:11 / km
ahr:74 max:100

Jog to start.

Sprint Orienteering (Highwood) 10:29 intensity: (5:11 @0) + (4:47 @1) + (31 @3) 2.19 km (4:47 / km) +12m 4:39 / km
ahr:94 max:125

Highwood course, pretty nice at the larger scale. Could see all the details clearly.

Running 18:35 intensity: (1:14 @0) + (17:21 @3) 2.98 km (6:14 / km) +24m 5:59 / km
ahr:45 max:69

Run to Canmore Park from Highwood.

Forest Orienteering (Canmore Park) 3:51 intensity: (39 @0) + (2:40 @1) + (32 @3) 0.67 km (5:47 / km) +17m 5:07 / km
ahr:103 max:135

Straight line across canmore park with a compass.

Running 5:01 intensity: (2:02 @0) + (58 @1) + (2:01 @3) 0.85 km (5:53 / km) +3m 5:46 / km
ahr:75 max:110

Sprint Orienteering (McMahon Stadium) 5:03 intensity: (47 @0) + (3:35 @1) + (41 @3) 1.06 km (4:45 / km)
ahr:105 max:138

Point to point through Hotel Village, they are rebuilding the best part of the map... :( so I'll have to remap that or something.

Running 5:51 intensity: (5:26 @0) + (18 @1) + (7 @3) 0.81 km (7:11 / km) +11m 6:45 / km
ahr:77 max:100

Run to Foothills Village.

Sprint Orienteering (Foothills Village) 13:22 intensity: (4:47 @0) + (2:10 @1) + (6:25 @3) 2.75 km (4:52 / km) +55m 4:25 / km
ahr:70 max:131

Score-O at foothills village.

Running 3:32 [3] 0.52 km (6:45 / km) +7m 6:20 / km
ahr:36 max:36

Run to Patrician Village.

Sprint Orienteering (Patrician Village) 16:40 intensity: (4:24 @0) + (4:30 @1) + (7:46 @3) 3.47 km (4:48 / km) +27m 4:37 / km
ahr:76 max:137

Point to point at Patrician Village.

Running 13:15 intensity: (1:52 @0) + (11:20 @1) + (3 @3) 2.01 km (6:37 / km) +19m 6:19 / km
ahr:120 max:152

Back home.

Saturday Nov 25 #

Running 15:00 [2] 2.0 km (7:30 / km)
(rest day)

Running home with my bag on. Didn't have time to make my 20km run.

Friday Nov 24 #

3 PM

Running 53:32 intensity: (35:53 @0) + (16:46 @1) + (53 @3) 10.51 km (5:06 / km) +181m 4:41 / km
ahr:93 max:145

Thursday Nov 23 #

4 PM

Running warm up/down 30:00 [1] 4.05 km (7:24 / km)

6 laps jogging
1 lap of drills
2 laps of strides

Running (Olympic Oval 450m) 11:00 intensity: (7:00 @0) + (4:00 @4) 3.6 km (3:03 / km)

8x (30s on 90 rest)
4x (60 on 60 rest)

Running 32:00 [2] 6.75 km (4:44 / km)

Run after workout. Ugh I miscalculated, it wasn't 16km exactly today :(

Strengthening 30:00 [1]

Weights

Wednesday Nov 22 #

9 PM

Running 1:48:51 intensity: (22:12 @0) + (7:39 @1) + (1:19:00 @3) 15.96 km (6:49 / km) +169m 6:29 / km
ahr:56 max:139

Taking it really easy, and the main focus of the run was trying not to chuck my dinner...

Tuesday Nov 21 #

Biking 30:00 [0]

5 PM

Running warm up/down 18:00 [2] 3.6 km (5:00 / km)

5 laps of jogging
1 of drills
2 of strides

Running intervals (Olympic Oval 450m) 27:46 intensity: (12:00 @0) + (15:46 @3) 4.0 km (6:57 / km)

8 x 600m w/ 90s rest
2:14 I think I ran to the wrong line on the first two
2:15
2:07
2:05
2:06
2:06
2:10
1:51 ejjj this wun hurt alot

Running warm up/down 35:00 [1] 6.3 km (5:33 / km)

Coolin down trying to get the distance. 14 laps.

Monday Nov 20 #

Biking 30:00 [1]
(rest day)

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