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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Hammer

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Cycling - Indoor12 6:35:00
  Running - Water7 4:55:00
  Core/Strength12 3:55:00
  Orienteering4 3:25:00 3.67 5.91 6543 /51c84%
  Running - Trail/Terrain4 2:30:00
  Running - Snowshoe1 1:30:00
  Skiing1 1:30:00
  Skating2 1:30:00 10.08 16.22 14
  Swimming5 1:25:00
  Yoga/Stretch2 45:00
  Total33 28:00:00 13.75 22.13 7943 /51c84%

» now

Wednesday Feb 29, 2012 #


The spring session of Adventure Running Kids in Hamilton starts three weeks today and we just hit 147 kids! Very much on pace to easily break our autumn session of 155 kids (max we can take is 180). Wednesday at 5:30 has already sold out the 60 kid limit.

Interestingly our contact in Niagara anticipates we will sell out our 40 kid (max) pilot project in Niagara.

It also looks like ARK will place 2nd in the OTF People's Choice Awards. Thanks to everyone for the support. It has been awesome.

Running - Water 45:00 [3]

with Taylor and Turbo

Tuesday Feb 28, 2012 #

Cycling - Indoor 30:00 [3]


Core/Strength 15:00 [3]

blasting (all lower case cause I was hurtin')

Core/Strength 10:00 [3]


Running - Trail/Terrain 35:00 [3]

TNT, 3 figure8's, 3x up escarpment stairs with Trav

Monday Feb 27, 2012 #


I should have realized that today was going to be a crappy day when Etoile locked me out of the house while I was putting out the recycling (and she drove off to work). It just got worse and worse.

Sunday Feb 26, 2012 #

12 PM

Orienteering 1:25:00 [3]

Wadd Squad training at Rocky ridge.
Ribbon hanging, then following AG on a F-elite middle GLOF re-run (start to CP10), and then some relocation. few cm of crusty snow made for good running conditions. GPS of course section only (AG's tracking). QR and splits later.

Saturday Feb 25, 2012 #


Interesting how this hasn't made a big splash in the newspapers yet. How long until the first class action lawsuit against these fools?

3 PM

Core/Strength 30:00 [3]

blasting, easy biking and some yoga to follow (cold wind chill today so I stayed indoors). Orienteering tomorrow at Rocky Ridge! I was looking at the maps from NAOC 2006 and still think that Johnny F's middle race was one of the best elite performances in the last 10 years or so. NorAm Champ while still a junior! And he hasn't raced much since. Too bad.

Cycling - Indoor 15:00 [3]

Yoga/Stretch 15:00 [3]

Friday Feb 24, 2012 #

Cycling - Indoor 35:00 [3]

Core/Strength 15:00 [3]

Thursday Feb 23, 2012 #

Cycling - Indoor 35:00 [3]

knees a bit sore from last night.

Wednesday Feb 22, 2012 #

Running - Water 30:00 [3]

Had the entire deep end of the MAC pool to myself and my own personal lifeguard but it was boring as hell. lasted only 30 min.

Cycling - Indoor 20:00 [3]

continued workout on the bike instead.

Core/Strength 15:00 [3]

core running drills during Winter ARK Finale.

Tonights winter ARK finale included the ARK Film Festival showing trailers from Go Death Racer, Road to London, and a variety of other videos.

best comment of the night about Go Death Racer...
'yeah that was totally the best video when those two guys puked' we had to explain to them it was the same guy both times. Hansel is now a hero among the ARK gang.

Tuesday Feb 21, 2012 #

Cycling - Indoor 35:00 [3]

Core/Strength 15:00 [3]



@GOP #seriously? dear US friends does this guy seriously have a chance of being your President #andwethoughtBushwasbad

Monday Feb 20, 2012 #

3 PM

Orienteering 1:00:00 [3] 4.57 km (13:08 / km) +47m 12:29 / km

Orienteering at Mount Nemo with AG!, Pathetic and Etoile. Followed AG! on most of last year's TDM course. awesome conditions. super fun.

Sunday Feb 19, 2012 #

(rest day)

Great hike with the Wadd Squad at Nobel Beach on perhaps the nicest day this winter. Last day of the mandated 'take it easy' few days. Back to training tomorrow.

Saturday Feb 18, 2012 #

Running - Trail/Terrain 40:00 [3]

big sound and gula stigen with wadd squad.

Thursday Feb 16, 2012 #

Cycling - Indoor 40:00 [3]

time to cut back on the alcohol. wait! I hardly drink any alcohol.

Wednesday Feb 15, 2012 #

Swimming 20:00 [3]

warmup swim

Running - Water 40:00 [3]

with Turbo, Andrew Yorke and company. 2 on, 1 off for about 30min.

Running - Trail/Terrain 30:00 [3]

ARK Attack. Kids worked hard tonight

Tuesday Feb 14, 2012 #

Cycling - Indoor 40:00 [3]

at pulse

Core/Strength 15:00 [3]

wadd squad core

Monday Feb 13, 2012 #

Cycling - Indoor 25:00 [3]

lame effort. missed lunchtime swim/water run with Turbo as I lost track of the time editing a paper.

Sunday Feb 12, 2012 #




Vote for all 5 of our submissions, every hour (or at least once!) until Wednesday the 29th. You'll need to login to their site first. Type ARK into the search box to find our submissions if you lose them again. more hints on how this all works at:

11 AM

Yoga/Stretch 30:00 [3]

goga champion hips fail

Saturday Feb 11, 2012 #

7 PM

Core/Strength 45:00 [3]

ThorCore after a long day at work and while watching Sudden's #13 raised to the rafters of the ACC. followed by strength until I couldn't take watching any more of the game.

Friday Feb 10, 2012 #

12 PM

Swimming 15:00 [3]

Graduated to "middle speed" lanes and as a result worked harder.

Running - Water 1:00:00 [3]

with Turbo
8 PM

Core/Strength 15:00 [3]


Thursday Feb 9, 2012 #

7 PM

Orienteering 25:00 [3] 1.34 km (18:40 / km) +18m 17:30 / km

easy terrain run with some CP pick-up for ARK (included part of the GPS tracking for Patrick). Fantastic conditions for running in the forest at night. Need to remember to wear my Inov-8's when forest running though.

Core/Strength 15:00 [3]

started with Angel Core (A's, B's, C's, planks) then jogged to groundhog hill to finish off the core. great evening.

Wednesday Feb 8, 2012 #

11 AM

Swimming 10:00 [3]

easy swim (with goggles) pre water running with Turbo

Running - Water 40:00 [3]

6 PM

Orienteering 35:00 [3] ***

Hillside rough compass in forests north of Canterbury with ARK Attack. Awesome conditions for orienteering. really fun exercise at night.

Tuesday Feb 7, 2012 #

8 AM

Cycling - Indoor 40:00 [3]

at the pulse while Turbo fixed holes in the walls of the locker room!
9 AM

Core/Strength 15:00 [3]

6 PM

Running - Trail/Terrain 45:00 [3]

3/4 TNT with a large group. knees felt great.

Monday Feb 6, 2012 #

11 AM

Swimming 20:00 [3]

gotta get some goggles. even though MAC is a salt pool my eyes are still sore.

Running - Water 40:00 [3]

with Turbo

Sunday Feb 5, 2012 #

10 AM

Skating 1:15:00 [3] 16.22 km (4:37 / km) +14m 4:36 / km

long skate on canal. glutes and quads rather spent
at the end. fun workout despite not stopping
for a beaver tail.
9 PM


stretching and rolling while watching ending to the SuperBore. meh.

Wadd Squad had a great weekend in Ottawa. kicked it off with a nice meeting with Ottawa OC sharing ideas about how to develop their new kids program. Then lots of fun outdoor activity at winterlude.

Saturday Feb 4, 2012 #

Skating 15:00 [3]

quick evening skate on the canal on the worst ice I've been on in a very long time (not good for the knees).
11 AM

Running - Snowshoe 1:30:00 [3]

Wadd Squad snowshoeing in the Gats (2.5h count as 1.5). Absolutely awesome weather and very nice area to snowshoe. photos soon.
2 PM

Skiing 1:30:00 [3]

Following snowshoe met NevMonster in Old Chelsea at the bakery (yummm) then off to P7 for my first ski of the winter. The climb off the start was a rude start to the season and killed the already tired legs. I was then just hanging on for what seemed like an eternity. Legs and hips were screaming. XC skiing never felt so hard but the knees were 100% OK. Nev was kind to wait for me and was giving me tips to unlearn our Russ Evans ski teachings but I was just trying to survive. Weather was stellar for my first ever time in Ottawa in winter. Now its time for a swim and then off to skate on the canal if my legs will let me.

Friday Feb 3, 2012 #

(rest day)

Thursday Feb 2, 2012 #

9 AM

Core/Strength 15:00 [3]


Cycling - Indoor 40:00 [3]

while practicing seminar. had to be imaginative to squeeze in today's training before spending the day in Waterloo.

Wednesday Feb 1, 2012 #

Core/Strength 15:00 [3]

jogging, core, pushups during the map memory relay of hills, mud, mud, and more mud. felt like mid April tonight


for the first time in a while (years!) I've got that 'niggly sore muscle pain/burn in my legs'. woohoo. not the acute pain of not having run in a while aches but that " I'm training well ache".

this is the most consistent training in some time though it is only two weeks long I'm feeling 'training tired' but loving that feeling. Next two days will be tough to train with travel and busy schedules but a rest day won't hurt.
12 PM

Swimming 20:00 [3]

50% flutter board for legs.

Running - Water 40:00 [3]

with Turbo (incl. some intervals)

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