Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: boyle

In the 31 days ending Dec 31, 2006:

activity

time

miles

Snowshoeing

9:33:20

43.19

(13:17)

69.5

(8:15)

974

Running

9:13:56

58.92

(9:24)

94.82

(5:51)

snowshoe orienteering

2:49:23

6.79

(24:58)

10.92

(15:31)

189

19c

spin

18:06

4.71

(3:51)

7.58

(2:23)

Total

21:54:45

113.6

(11:34)

182.82

(7:11)

1254

19c

averages - weight:165.1lbs

1:51

0:00

» now

Sunday Dec 31, 2006 #

snowshoe orienteering (w/ a3) 58:20 [3] *** 4.31 km (13:32 / km) +78m 12:25 / km
9c weight:164lbs shoes: Atlas Dual-Trac snowshoes

Kingsmere, short advanced, map from 12 Nov 2006

I had decided not to orienteer & then changed my mind when I passed near control. Went on to orienteer without whistle or compass.

Snowshoeing warm up/down (w/ a3) 31:20 [3] 3.98 km (7:52 / km) +45m 7:27 / km
shoes: Atlas Dual-Trac snowshoes

Short advanced - Splits

Saturday Dec 30, 2006 #

snowshoe orienteering (w/ TRX) 1:51:03 [3] *** 6.61 km (16:48 / km) +111m 15:30 / km
10c shoes: Atlas Dual-Trac snowshoes

Kingsmere, long advance, map from 12 Nov 2006

Long advanced - Splits

Friday Dec 29, 2006 #

Running 5:18 [3] 1.0 km (5:18 / km)
shoes: adidas Response Trail XII 0867

Thursday Dec 28, 2006 #

Running warm up/down 12:52 [3] 2.0 km (6:26 / km)
weight:164lbs shoes: adidas Response Trail XII 0867

Snowshoeing (w/ a3) 35:57 [4] 6.0 km (6:00 / km)
ahr:141 max:157 shoes: Atlas Dual-Trac snowshoes

track: 1500splits 9:14 9:04 9:42 7:56

Wednesday Dec 27, 2006 #

Running 28:42 [3] 3.0 mi (9:34 / mi)
shoes: adidas Response Trail XII 0867

track, on snow -9º
myr ellipsis

Tuesday Dec 26, 2006 #

Snowshoeing (w/ TRX) 1:27:52 [3] 9.36 km (9:23 / km) +220m 8:24 / km
weight:164lbs shoes: Atlas Dual-Trac snowshoes

Blanchet 16 & 38
On trail 38 (20:53), after 7cm of snowfall, I finally got to enjoy some powder but also got a soaker. Christmas gators work. I explored 200m of the Blanchet side of Wolf trail but it was still too rocky. I headed for Towanida but came short due to the trail under water. After workout I checked conditions at Kingsmere which seems fine for snowshoe orienteering. Tested snowtires.

myr walk 60min

Sunday Dec 24, 2006 #

Running 27:43 [3] 3.0 mi (9:14 / mi)
shoes: adidas Response Trail XII 0867

track of sponge
myr walk 53min avg140

Saturday Dec 23, 2006 #

Snowshoeing (w/ a3) 1:38:41 [3] 9.67 km (10:12 / km) +250m 9:02 / km
ahr:117 max:147 weight:164lbs shoes: Atlas Dual-Trac snowshoes

Blanchet 16 - 1 to creek

Gatineau Park is closed to skiers and crust of freezing rain kept away the hikers; just the way I like it. Even so, I passed hikers and a skier. On Wolf trail, the south leaning rock faces are bare.

Friday Dec 22, 2006 #

spin 18:06 [3] 4.71 mi (3:51 / mi)
ahr:117 max:141

myr got in walk (60min) before freezing rain. I broke through the top 200 of the AP metrics.

Thursday Dec 21, 2006 #

Running 56:33 [3] 6.0 mi (9:26 / mi)
weight:165lbs shoes: adidas Response Trail XII 0867

The days are now getting longer!!!
track
myr 135/74

Wednesday Dec 20, 2006 #

Running 28:04 [3] 3.02 mi (9:18 / mi)
weight:166lbs shoes: adidas Response Trail XII 0867

track winds37k
myr spin45min

Tuesday Dec 19, 2006 #

Running 17:35 [3] 2.0 mi (8:47 / mi) +6m 8:43 / mi
shoes: adidas Response Trail XII 0867

Monday Dec 18, 2006 #

Note
weight:166lbs (rest day)

myr spin 40min

My knee/s hurt/s still from mountain workout, blister on top of middle toe left foot.

Sunday Dec 17, 2006 #

Snowshoeing (w/ TRX) 1:21:33 [3] 8.71 km (9:22 / km) +200m 8:24 / km
ahr:126 max:163 weight:166lbs shoes: Atlas Dual-Trac snowshoes

Blanchet: 16 - 1 - intersection Wolf & back

Met Benoit & Tanya, who had been running, in parking lot and their info convinced me not to attempt Wolf as planned, too little snow cover. I had also wanted to explore trail #38 but there wasn't enough snow.

Saturday Dec 16, 2006 #

Snowshoeing (w/ TRX) 1:49:41 [3] 12.0 km (9:08 / km) +220m 8:22 / km
ahr:124 max:147 weight:166lbs shoes: Atlas Dual-Trac snowshoes

Gatineau Park: Blanchet to Western and back, trails 16 - 1 - 2
The conditions were horrid for skiing so I enjoyed trails w/o conflict: 1 skier, 1 ski patrol. I lost track of the number of hikers on the ski trails. Back at the parking lot some had snowshoes but I saw no snowshoers on the trails.

Friday Dec 15, 2006 #

Running 17:21 [3] 2.0 mi (8:40 / mi) +6m 8:36 / mi
shoes: adidas Response Trail XII 0867

Thursday Dec 14, 2006 #

Running 1:06:37 [3] 7.0 mi (9:31 / mi)
shoes: adidas Response Trail XII 0867

spongey track

Wednesday Dec 13, 2006 #

Running 28:06 [3] 3.0 mi (9:22 / mi) +12m 9:15 / mi
shoes: adidas Response Trail XII 0867

Tuesday Dec 12, 2006 #

Running 57:03 [3] 6.0 mi (9:31 / mi)
shoes: adidas Response Trail XII 0867

soggy track

Monday Dec 11, 2006 #

Running 27:46 [3] 3.0 mi (9:15 / mi) +12m 9:09 / mi
shoes: adidas Response Trail XII 0867

Left knee actually felt 'loose' towards end of run: sidewalk.

Sunday Dec 10, 2006 #

Note

521 18h35

Saturday Dec 9, 2006 #

Note

Paul Smiths 11h00

Snowshoeing race (w/ TRX) 26:40 [5] 5.1 km (5:14 / km) +39m 5:02 / km
shoes: Atlas Dual-Trac snowshoes

Paul Smith’s College Striders
Jingle Bell 5K Snowshoe Race
9th/22 1/1
78.6%

Snowshoeing warm up/down (w/ TRX) 30:00 [3] 2.66 mi (11:17 / mi)
shoes: adidas Response TRX

Thursday Dec 7, 2006 #

Note

Paul Smiths 19h00

My plan was to compete in the sprints this evening. However, I wimped out on driving through the weather between here and there.

Running warm up/down 12:58 [3] 2.0 km (6:29 / km)
shoes: adidas Response TRX

The journey to the track was icy treacherous.

Snowshoeing (w/ TRX) 2:45 [3] 0.4 km (6:52 / km)
shoes: Atlas Dual-Trac snowshoes

Surface was just frozen ice and I chose not to break crampons so close to racing Saturday.

windchill -22

Wednesday Dec 6, 2006 #

Note

540 16h39

Running 26:43 [3] 3.0 mi (8:54 / mi)
shoes: adidas Response Trail XII 0867

I went out too fast & bonked.

Nana arrived.

Tuesday Dec 5, 2006 #

Running warm up/down 11:52 [3] 2.0 km (5:56 / km)
shoes: adidas Response TRX

We finished 50*400mg ibuprofen.

Snowshoeing (w/ TRX) 39:53 [3] 6.0 km (6:39 / km)
ahr:127 shoes: Atlas Dual-Trac snowshoes

10:08 10:50 10:11 8:42

Monday Dec 4, 2006 #

Running warm up/down 13:28 [3] 2.0 km (6:44 / km)
shoes: adidas Response TRX

myr spin

Snowshoeing (w/ TRX) 19:25 [3] 2.5 km (7:46 / km)
shoes: Atlas Dual-Trac snowshoes

100m 23.2; 200m 55.2 & 400m 2:03.7
ESG 3:22.1

Saturday Dec 2, 2006 #

Running 1:43:10 [3] 11.0 mi (9:23 / mi) +55m 9:14 / mi
ahr:121 max:148 weight:166lbs shoes: adidas a3 Terrain

There's not enough snow cover, not even for me, and I should have known that the flood plain would be flooded.

windchill -9, thighs chafing

Friday Dec 1, 2006 #

Snowshoeing (w/ TRX) 9:33 [3] 1.5 km (6:22 / km)
shoes: Atlas Dual-Trac snowshoes

How badly did I want to snowshoe: fighting 45k winds, a downpour with ice pellets & deep puddles across the field. I've snowshoed portions of the Rideau Trail with less snow cover. If I am actually racing next week, I need the equipment thoroughly tested.

sprints: 100m 28.8; 200m 62.5 & 400m 2:16.0
EmpireStateGames quotient 4:47.4
2006 minimum 3:24.4

I've completed my first 100 hours of true training on Attackpoint: averaging 39 minutes each day.

Running warm up/down 12:05 [3] 2.1 km (5:45 / km)
shoes: adidas Response TRX

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