Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: theshadow

In the 10 days ending Aug 23, 2010:

activity	#	time	miles	km	+m
orienteering	10	6:52:36	12.49	20.1
running	9	2:51:00	2.81	4.52
stationary/road bike	1	35:00
Total	12	10:18:36	15.3	24.62

1:29

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Monday Aug 23, 2010 #

Note
(rest day)

much needed after last night's late arrival and early start at work this morning

Sunday Aug 22, 2010 #

10 AM

orienteering race (COC Long) 1:25:25 [3] ***** 7.1 km (12:02 / km)

a very interesting map that was challenging physically and technically

Saturday Aug 21, 2010 #

2 PM

running warm up/down 30:00 [1]
shoes: NB 780

orienteering race (COC sprint) 16:03 [4] ***
shoes: NB 780

good technically but lacking the fitness

Friday Aug 20, 2010 #

10 AM

running warm up/down 20:00 [1]
shoes: integrator2

orienteering race (COC middle) 39:00 [3] *****
shoes: VJ integrator

great terrain. good race except for one which was a disaster. Had good flow at the end of the course

Thursday Aug 19, 2010 #

orienteering 35:00 [2] ****
shoes: integrator2

COC relay with Jim and Karen so took it easy

Wednesday Aug 18, 2010 #

10 AM

running warm up/down 5:00 [1]
shoes: Asics DS Trainer 14

orienteering (mini relay) 10:00 [3] ***
shoes: Asics DS Trainer 14

12 PM

running warm up/down 15:00 [1]
shoes: NB 780

orienteering race (Chase sprint prologue) 9:00 [4] ***
shoes: NB 780

blog entry and maps
http://langbakk.wordpress.com/2010/08/18/hpp-fundr...

2 PM

running warm up/down 15:00 [1]
shoes: NB 780

orienteering (Chase sprint) 13:30 [4] ****
shoes: NB 780

Tuesday Aug 17, 2010 #

orienteering (coaching) 1:00:00 [1] ****
shoes: integrator2

ran around on the course shadowing Emily R, Tori, Molly and Alex. Then did a bit of the line-o with Tori. After lunch we did a short forest sprint followed by a map walk on the model map.

orienteering 14:00 [3]
shoes: integrator2

ran the training fast but not pushing before the kids so we could debrief with a bit of knowledge of the terrain.

Monday Aug 16, 2010 #

7 AM

running 15:00 [1]
shoes: Asics DS Trainer 14

jog to Carleton

11 AM

running warm up/down 10:00 [1]
shoes: integrator2

orienteering race (Classic in Gatineau Park) 56:00 [3] 6.5 km (8:37 / km)
shoes: integrator2

should have been called the retro run. 1980's map and course setting. I did pretty well though I don't think it was a good choice to have the kids do this event. A lot of frustration, confusion and lost confidence

C • Retro 5

Sunday Aug 15, 2010 #

Event: Canadian Orienteering Championships

running warm up/down 15:00 [1]
shoes: integrator2

orienteering race (Ottawa Farsta) 44:38 [3] 6.5 km (6:52 / km)
shoes: integrator2

Lac Beauchamp. Some silly mistakes but good to get a feel for this kind of terrain. Tons of fun.

orienteering (coaching) 30:00 [1]
shoes: integrator2

shadowed Trevor around one loop of his course

Saturday Aug 14, 2010 #

11 AM

running intervals 16:00 [4] 2.81 mi (5:42 / mi)
shoes: Asics DS Trainer 14

on the mill with 2% grade at the Fairmont at Vancouver Airport. Tuesday has kind of scared me into trying to cram in a bit of training between now and the road relay.

running warm up/down 30:00 [1]
shoes: Asics DS Trainer 14

stationary/road bike warm up/down 35:00 [1]

waiting for one of the mills to free up and then again for some warmdown

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