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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: rastridge

In the 7 days ending Jun 9:

activity # timemileskm+m
  Running5 3:09:23 18.6(10:11) 29.94(6:20) 205
  Orienteering - Sprint1 37:13 5.26(7:04) 8.47(4:24) 2531 /33c93%
  Total5 3:46:36 23.87(9:30) 38.41(5:54) 23031 /33c93%

» now

Sunday Jun 9 #

2 PM

Running warm up/down 7:37 [1] 0.93 km (8:11 / km) +37m 6:50 / km
shoes: Saucony Endorphin Speed 3

walk up the riley park hill and shuffle jog with dad to start

Orienteering - Sprint intervals 11:26 [4] *** 2.7 km (4:14 / km) +18m 4:06 / km
spiked:12/12c shoes: Saucony Endorphin Speed 3

series of three longer sprint intervals with barriers at sait (thank you alton)

first interval--squeaky clean and fast im happy
maybe could have taken a slightly quicker route on 11 that didnt involve dropping and climbing some stairs

Orienteering - Sprint intervals 15:03 [4] *** 3.45 km (4:22 / km) +4m 4:20 / km
spiked:8/9c shoes: Saucony Endorphin Speed 3

pretty tricky and fun barriers on this one, ended up running the same way around a bunch of buildings and up/down the same staircase three times

one silly mistake where instead of using a gap i'd already used on 1/2, from 8 i went the definitely long way around to 9

but other than that fast and fun

Orienteering - Sprint intervals 10:44 [4] *** 2.32 km (4:38 / km) +3m 4:36 / km
spiked:11/12c shoes: Saucony Endorphin Speed 3

legs are shot at this point

made one silly mistake on 2 (went to where 1 on the first loop was--same feature just a bit closer), realised 10-15s later and went back but yeah lost time

cool down consisted of walking back to riley park

Saturday Jun 8 #

7 AM

Running 44:03 [1] 5.63 km (7:49 / km) +53m 7:28 / km
shoes: Saucony Endorphin Speed 3

shuffle with dad starting at lindsay park loop to stanley park

sprinted up a few hills, lots of fun trails

Friday Jun 7 #

5 PM

Running warm up/down 19:16 [3] 3.72 km (5:11 / km) +31m 4:58 / km
shoes: Saucony Endorphin Speed 3

warm up, along the bottom then up to the top (traffic circle)

Running intervals 27:51 [4] 6.0 km (4:39 / km) +16m 4:35 / km
shoes: Saucony Endorphin Speed 3

4x(1.5km @5-10km effort, 90s rest)

changed original workout of 6x1.5km @ 10km pace bc i knew i needed slightly lower volume

loop i made in garmin says 1.5km, watch decided it was 1.4km (i'm going with garmin)

was definitely going a little quick, but it was exactly what i needed after shuffling around for a few days

5:26, 5:28, 5:28, 5:29 (average 5:28, 3:39/km--this would be slightly slower than 3km race pace)

looking at those times i'm wondering if the loop was short? but the effort did feel higher than 10km pace but i thought it was because of the heat

Running warm up/down 10:01 [2] 1.65 km (6:04 / km)
shoes: Saucony Endorphin Speed 3

cool down shuffle back down the blvd

Thursday Jun 6 #

4 PM

Running 48:11 [1] 6.42 km (7:30 / km) +49m 7:14 / km
shoes: Asics Gel Nimbus 25 (pink)

trail shuffle with dad

weaselhead out and back to nude beach (…)
then to boatbouse along the paved path

Wednesday Jun 5 #


still a hockey puck sized bruise, but finally yellowing

plan now is easy tomorrow, running workout or sprint training friday, saturday easy, running workout or sprint training sunday
11 AM

Running 32:24 [2] 5.59 km (5:48 / km) +19m 5:42 / km
shoes: Asics Gel Nimbus 25 (pink)

easy run in griffith woods, short and easy with some trails and some main paths, kinda wish i could have gone into the fun stuff but that's finally been blocked :(

legs are still tired, kinda feeling like end of a long

Tuesday Jun 4 #


was going to run today but a nasty and very large bruise i got from saturday is bothering me. it’s also positioned just right for it to hurt when walking so going to wait until it settles before running

probably need more time to rest anyways

Monday Jun 3 #

(rest day)

thinking 30min easy tomorrow, then orienteering wednesday, easy run thursday and we'll go from there

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