Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 30 days ending Sep 30, 2019:

activity	#	time	miles		km		+m
Hiking	2	7:33:30	15.39	(29:29)	24.76	(18:19)	797
Running	13	5:59:08	30.17		48.55		301
Orienteering	3	3:24:00	13.68	(14:55)	22.01	(9:16)	179
Stretching	1	15:00
Total	17	17:11:38	59.23		95.32		1277
[1-5]	15	14:02:38

6:33

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Sunday Sep 29, 2019 #

10 AM

Running warm up/down 6:00 [1] 1.2 km (5:00 / km) +10m 4:48 / km
shoes: New Balance Summit Unknown

warm up with some strides while waiting for Robbie to finish the long.

11 AM

Orienteering race (Short advanced) 1:23:41 [3] 5.86 km (14:17 / km) +137m 12:47 / km
shoes: New Balance Summit Unknown

Nakkertok Meet. Team Fiato with Robbie! I led up to control 9 and Robbie the remaining 7. Getting better at this whole orienteering thannggg, must have a good teacher ;)

Wednesday Sep 25, 2019 #

6 PM

Running warm up/down (RALF) 9:13 [1] 1.65 km (5:35 / km) +4m 5:31 / km
shoes: New Balance Summit Unknown

Warm up gravel loop.

Running hills (RALF) 14:12 [3] 2.73 km (5:12 / km) +50m 4:46 / km
shoes: New Balance Summit Unknown

w/o part 1 - 10 continuous hills.

Running (RALF) 8:22 [2] 1.71 km (4:54 / km) +4m 4:50 / km
shoes: New Balance Summit Unknown

w/I part 2 - gravel loop, took it a bit easier.

7 PM

Running warm up/down (RALF) 9:00 [0]
shoes: New Balance Summit Unknown

Warm down walk with Robbie instead of running the loop for warm down.

Wednesday Sep 18, 2019 #

6 PM

Running warm up/down (RALF) 15:00 [1] 2.65 km (5:40 / km) +35m 5:19 / km
shoes: New Balance M1400V6

RALF warm up in Frank Ryan Park woods for a cap time of 15'. Had to place a flag first for the other runners and then continue running around in the woods for the remainder 15'.

Running intervals (RALF) 31:05 [3] 5.35 km (5:49 / km) +2m 5:48 / km
shoes: New Balance M1400V6

10 x 400m road loop with exercise in between each one. 400m intervals at own pace, whatever feels good.

Loop 1: 1:34 (4:02/km) - 0.39km
Loop 2: 1:38 (4:20/km) - 0.38km
Loop 3: 1:32 (3:34/km) - 0.41km
Loop 4: 1:41 (4:33/km) - 0.37km
Loop 5: 1:29 (3:32/km) - 0.42km
Loop 6: 1:47 (4:40/km) - 0.38km
Loop 7: 1:50 (4:36/km) - 0.40km
Loop 8: 1:52 (4:43/km) - 0.40km
Loop 9: 1:49 (4:30/km) - 0.41km)
Loop 10: 1:55.6 (4:51/km) - 0.40km

Strides on grass - 0.67km

Exercises: (can't remember the exact order)
-Plank 1min
-Step ups 1 min
-High Knees 1 min
-Leg swings/scissors 1 min
-Karaoke's 1 min
-Lunge walks 1 min
-1 leg balance exercise/ w/ Robbie - 2 mins
-Good mornings w// Clara + 10lbs med ball - 2 mins
-Candle sticks/legs back - 1 min
-Med ball toss w/ Robbie - 2 mins

7 PM

Running warm up/down (RALF) 2:50 [1] 0.52 km (5:27 / km)
shoes: New Balance M1400V6

Easy warm down to pick up control set out during warm up.

Monday Sep 16, 2019 #

5 PM

Running (Gatineau) 32:59 [2] 6.0 km (5:30 / km) +52m 5:16 / km
shoes: New Balance M1400V6

Run with Robbie up in Gatineau on an old rogaine map. Saw two big Ravens scavenging!!! Very rare - so cool!!!

Sunday Sep 15, 2019 #

10 AM

Orienteering 53:16 [1] 5.58 km (9:33 / km) +20m 9:23 / km
shoes: New Balance M1400V6

Parc Moussette - Classic Meet. Ran/walked with mum :)

Saturday Sep 14, 2019 #

10 AM

Running race (City Chase Rush) 2:36:21 [2] 12.5 km (12:30 / km) +61m 12:13 / km
shoes: New Balance M1400V6

Citychase with Robbie!!! Team name was '22 funk Street'! Super fun adventure :)

Wednesday Sep 11, 2019 #

5 PM

Running warm up/down 10:54 [1] 2.13 km (5:07 / km) +27m 4:49 / km
shoes: New Balance M1400V6

Easy warm up from home over to Carlington hill for RALF workout.

6 PM

Running warm up/down (RALF) 9:14 [1] 1.87 km (4:56 / km) +1m 4:55 / km
shoes: New Balance Summit Unknown

~10min warm up "figure-8" around baseball diamonds at the base of Carlington Hill.

Running warm up/down (RALF) 1:37 [3] 0.3 km (5:23 / km) +14m 4:22 / km
shoes: New Balance Summit Unknown

Stretching + suicide/shuttle run up the big hill as still part of warm up.

Running (RALF) 15:45 [3] 3.04 km (5:11 / km) +16m 5:03 / km
shoes: New Balance Summit Unknown

Main workout. On top of the hill, up, down, up all four corners and then a full lap of the field.

7 PM

Running warm up/down (RALF) 5:58 [1] 1.05 km (5:41 / km) +6m 5:31 / km
shoes: New Balance Summit Unknown

2 laps easy warm down of the top field.

Sunday Sep 8, 2019 #

10 AM

Running warm up/down 3:30 [1] 0.6 km (5:50 / km)
shoes: Adizero Adios 3

Easy warm up with Robbie before O-event.

Orienteering race (Score-O) 1:07:03 [3] 10.57 km (6:21 / km) +22m 6:17 / km
shoes: Adizero Adios 3

Bel-Air Park Score-O. Beat Mum by 1 point!! Hehe

Saturday Sep 7, 2019 #

11 AM

Hiking 1:00:00 [0] 5.1 km (11:46 / km)

Walk with Robbie around the farm and then to get groceries.

Wednesday Sep 4, 2019 #

6 PM

Running intervals (RALF) 24:33 4.75 km (5:10 / km) +19m 5:04 / km
shoes: Adizero Adios 3

Warm up: From WHS, along parkway/old trolly line trail (~2.44km), then fast back along the trail (1km), and then after a rest, fast back to the WHS track.

Warm up: 2.44km, 13:53, 5:42/km pace
Trail run: 1.0km, 4:24.4, 4:24/km pace
Fast back to WHS Track: 1.31km, 5:58, 4:33/km pace

Felt so slow...urghhhhh

C • Slow? 1

7 PM

Running warm up/down (RALF) 2:35 [1] 0.5 km (5:10 / km)
shoes: Adizero Adios 3

Stopped the workout here... ran back to the car.

Stretching warm up/down 15:00 [1]
shoes: Adizero Adios 3

A bit of stretching back at the car. Still sore from hiking on Monday.

Monday Sep 2, 2019 #

8 AM

Hiking (Adirondacks) 6:33:30 19.66 km (20:01 / km) +797m 16:39 / km

Hiking trip with Robbie. Slowly checking off the high peaks in the Adirondacks together. Climbed Tabletop Mt. today. Pretty fun trail but super super wet and muddy with the pouring rain. Super chilly at the top of the peak and couldn't really see anything cause of the weather :( Total time was 6:33:30 (including breaks) and about 5hrs of moving time. Probably one of the most rainy hikes I've been on... just once it would be nice if when we go there it doesn't rain!!!!

C • Hiking the Adirondacks... 2

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