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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ursus

In the 7 days ending Sep 22:

activity # timemileskm+m
  Cycling11 4:38:52 59.27(12.8/h) 95.38(20.5/h) 22
  Running3 1:43:06 8.96(11:31) 14.41(7:09) 110
  Orienteering1 1:16:36 3.11(24:39) 5.0(15:19)7 /10c70%
  Core Circuit + TRX2 40:00
  Total17 8:18:34 71.33 114.79 1317 /10c70%

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MoTuWeThFrSaSu

Sunday Sep 22 #

11 AM

Orienteering race 1:16:36 [2] *** 5.0 km (15:19 / km)
spiked:7/10c shoes: Salomon Speedspike

Ottawa OC, P7 GP Classic O

Walked the short advanced course. Navigation was quite good. Stayed in contact with the map well. Bombed #8, though - difficult control with little to attack from. Ended up hitting the creek to the East, and was then able to circle around to it. All in all, quite happy with the effort. Forgot to start my watch... as usual.



Saturday Sep 21 #

8 AM

Cycling 15:02 [2] 5.4 km (21.6 kph) +7m
ahr:113 max:138

Little ride down to MEC and the Byron Market.

Cycling 13:50 [3] 4.98 km (21.6 kph) +15m
ahr:123 max:140

2 PM

Core Circuit + TRX 20:00 [3]

6 PM

Running 29:00 [2] 3.83 km (7:34 / km) +13m 7:27 / km
ahr:129 max:146 shoes: New Balance 880v9

Running With Jay: 9:1 X 3


Friday Sep 20 #

5 AM

Cycling (Commute to Work) 25:00 [2] 8.5 km (20.4 kph)

2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

Thursday Sep 19 #

5 AM

Cycling (Commute to Work) 25:00 [2] 8.5 km (20.4 kph)

2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

3 PM

Core Circuit + TRX 20:00 [3]

Wednesday Sep 18 #

5 AM

Cycling (Commute to work) 25:00 [2] 8.5 km (20.4 kph)

2 PM

Cycling (Commute to work) 25:00 [2] 8.5 km (20.4 kph)

6 PM

Running warm up/down 14:56 [2] 2.24 km (6:40 / km) +35m 6:11 / km
ahr:150 max:172 shoes: New Balance 880v9

Ottawa OC Wednesday night RALF Training

Warm up in FRP trails.

Running intervals 26:16 [3] 3.83 km (6:52 / km) +38m 6:32 / km
ahr:138 max:150 shoes: New Balance 880v9

6 x 600m trail runs with a 1 minute core/strength session as a rest between reps.
Felt pretty good for my first real running workout in a while. Feet are probably 90% or so.

Running warm up/down 3:53 [2] 0.5 km (7:48 / km) +12m 6:59 / km
ahr:134 max:143 shoes: New Balance 880v9

Short cool down and control pick up.

Tuesday Sep 17 #

5 AM

Cycling (Commute to work) 25:00 [2] 8.5 km (20.4 kph)

2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

Monday Sep 16 #

5 AM

Cycling (Commute to Work) 25:00 [2] 8.5 km (20.4 kph)

2 PM

Cycling (Commute Home) 25:00 [2] 8.5 km (20.4 kph)

6 PM

Running 29:01 [2] 4.02 km (7:14 / km) +12m 7:07 / km
ahr:143 max:166 shoes: New Balance 880v9

Running with Jay: 9:1 X 3


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