Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Nat and the Hat

In the 7 days ending May 11, 2016:

activity	#	time	miles	km	+m
Cycling	9	4:39:28	61.98	99.75	309
Running	5	1:45:35	10.05	16.17	70
Stretching	1	20:00
Core/Strength	1	11:00
Total	15	6:56:03	72.03	115.92	379

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Wednesday May 11, 2016 #

2 PM

Cycling (bike path) 36:29 [2] 14.35 km (23.6 kph) +34m
shoes: Shimano SH-WR61

Nice and slow bike to Campus.

5 PM

Cycling (bike path) 21:45 [1] 8.39 km (23.1 kph) +18m
shoes: Shimano SH-WR61

Bike from the university to the Mooney's Bay Track for RALF practice/world orienteering day activity.

Running (OOC training) 11:05 [2] 1.82 km (6:05 / km) +5m 6:00 / km
shoes: Mizuno Wave Inspire 11

Did the World Orienteering Day Course with Jennie. We make a good team buddy! :)

C • Sure do! 1

6 PM

Running (OOC training) 39:29 [2] 4.73 km (8:21 / km) +48m 7:57 / km
shoes: Mizuno Wave Inspire 11

RALF "Fox and the hound" map activity around Mooney's Bay. One person sets the course and puts out the "controls" while the other waits a few minutes before taking off and chasing them. The controls/cards that I set out kept on blowing away in the wind..oopps. Ran with Marketa for this activity :). Really warm out tonight! My sunburns on my legs from yesterday was really starting to hurt after a while so I didn't run fast at all really. I was so tempted to jump in the water and cool them off! Should've worn my trip suit to RALF practice.

8 PM

Cycling (bike path) 35:05 [1] 13.2 km (22.6 kph) +59m
shoes: Shimano SH-WR61

Nice and easy bike home.

Tuesday May 10, 2016 #

8 AM

Note

Got asked by the lions to go help out with a sports day activity at Glebe High school. We were there from 8:45-3:00 and taught them throwing events, mainly Javelin. Great experience and glad I got chosen to help out, but got a really bad sunburn... :(

Monday May 9, 2016 #

1 PM

Cycling (bike path) 34:49 [2] 13.96 km (24.1 kph) +33m
shoes: Shimano SH-WR61

Slow bike to campus. Super windy along the river! My bike was swerving all over the place.

2 PM

Cycling (bike path) 40:01 [2] 15.48 km (23.2 kph) +27m
shoes: Shimano SH-WR61

Nice and easy bike along the canal since I had time to kill before my lecture. Basically biked the same route as the olympic triathlon I did (but stayed on the path not the road). Even windier along the canal! Almost fell into the water at one point.... eek!

5 PM

Cycling (bike path) 19:12 8.02 km (25.1 kph) +22m
shoes: Shimano SH-WR61

Biked to work (track) after the lecture.

6 PM

Running (track - coaching) 5:00 [1]
shoes: Mizuno Wave Inspire 11

Coaching the LIONS kids at the track from 6:00 - 7:30 tonight, had about 14 kids in my group and about 60 kids overall. I led the warm up (laps, diagonals, and dynamics) and taught them how to do tall starts, long jump, and skipping B's. Saw Philipe Turcanu there as well as some of my other friends from school and coaching. The track was PACKED tonight!! We barley had enough room to coach the kids!

Sunday May 8, 2016 #

9 PM

Stretching 20:00 [1]

A much needed stretch.

10 PM

Core/Strength 11:00 [3]

Continuous Crunch Workout

1 minute normal crunches, 0 rest
1 minute x-crunches, 0 rest
1 minute pulse crunches, 0 rest
1 minute L Leg triangle crunches, 0 rest
1 minute R Leg triangle crunches, 0 rest
1 minute hover crunches, 0 rest
1 minute twist crunches, 0 rest
1 minute reverse crunches, 0 rest
1 minute L side crunches, 0 rest
1 minute R side crunches, 0 rest
1 minute acro crunches, 0 rest

11 PM

Cycling 22:00 [2]
shoes: Adidas ClimaCool (3D Cushion)

Saturday May 7, 2016 #

7 AM

Cycling (bike path) 34:54 [2] 13.21 km (22.7 kph) +53m
shoes: Shimano SH-WR61

Cycling to work this morning (Mooney's Bay track). There were two sessions this morning, the first from 9:00-10:30, and the second from 10:30-12:00.

9 AM

Running 5:00 [1]
shoes: Mizuno Wave Inspire 11 - Black

Led the warm up for the kids at coaching this morning.

12 PM

Cycling (bike path) 35:13 [1] 13.15 km (22.4 kph) +63m
shoes: Shimano SH-WR61

Cycling back from work.

Friday May 6, 2016 #

Note

Saw Captain America: Civil War today with Dad (as an early birthday present) and OH.MY.GOSH! IT WAS AMAZING!!!! I've seen every Marvel movie and I've got to say this one definitely makes the top 3!! 10/10!!! :D

4 PM

Running 45:01 9.62 km (4:41 / km) +17m 4:38 / km
shoes: Mizuno Wave Inspire 11 - Black

Workout today was a 45 minute run at a steady pace. Started off at a good steady and consistent pace, but then the heat got to me (the sun was really strong along the river) and I started to feel a bit dehydrated and slowed down considerably :/

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