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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running3 3:00:34 22.18(8:08) 35.7(5:03) 418
  Skiing1 1:57:39 16.08(7:19) 25.88(4:33) 3014
  Orienteering1 34:08 3.21(10:38) 5.17(6:36) 81
  Total5 5:32:21 41.48(8:01) 66.75(4:59) 3513

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MoTuWeThFrSaSu

Sunday Mar 31 #

11 AM

Running 1:36:59 [3] 18.07 km (5:22 / km) +255m 5:01 / km
ahr:141 max:170 shoes: on Cloudflow Grey

Along the beaches, then big loop back through PSP along Salish, St Georges and Top. Perfect running weather.

Friday Mar 29 #

10 AM

Skiing 1:57:39 [1] 25.88 km (4:33 / km) +3014m 2:52 / km

Sunny morning ski on Cypress. Mostly slushy, but icy in the shaded areas.

Thursday Mar 28 #

12 PM

Running 44:01 [4] 9.12 km (4:50 / km) +120m 4:32 / km
ahr:156 max:183 shoes: on Cloudflow Grey

10 min warmup
25 min progression (4:30 to 4:00)
9 min cooldown

Wednesday Mar 27 #

6 PM

Orienteering 34:08 [3] 5.17 km (6:36 / km) +81m 6:07 / km
ahr:135 max:170

WET at Queen Elizabeth Park.

Focus was on bearings. Most legs were okay, though I'm slow to take accurate bearings. I struggled a lot with the "total whiteout" map (just a course; nothing else).

Tuesday Mar 26 #

6 PM

Running 39:34 [4] 8.51 km (4:39 / km) +43m 4:32 / km
ahr:150 max:177 shoes: on Cloudflow Grey

1 km warmup
2 mile, 1 mile, 1 mile, with 90s rest
1 km cooldown

Missed the work lunch run, so did the same workout in the evening down by the beaches.

Aim was for 10k pace, which I did (4:00 until I was actually warmed-up, then 3:50). Felt good, though right hamstring got tight during the rests. Rolling afterwards definitely helped.

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