Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Sep 27, 2009:

activity

time

miles

Cycling

2:57:00

47.16

(3:45)

75.9

(2:20)

Running

2:07:14

5.59

9.0

Orienteering

1:30:00

Total

6:34:14

52.75

84.9

1:42

0:00

» now

Sunday Sep 27, 2009 #

Orienteering 1:15:00 [1] ***
shoes: Falcons

worst orienteering I've done in a long long time. The woods were super thick (yet still mapped as white) and the visibility was quite poor. I didn't have a lot of energy and my brain wasn't working properly because I was still getting over the tail end of a cold. It was also raining pretty hard so I gave up about a third of the way into the course.

I got quite frustrated along the way because of how ancient the map is...

Saturday Sep 26, 2009 #

Orienteering 15:00 [3] ***
shoes: Falcons

ran a bunch of controls in the woods at McCarthy Woods

Running 10:00 [1]
shoes: Falcons

was going to continue orienteering in the fields half of McCarthy woods but the fields were so overgrown that it was impossible to orienteer decently so I ran around on the trails for a bit. I was running in my new falcons that aren't fully broken in and the trails are so rock solid that my shins were really really hurting and so I quit after 10 minutes.

Friday Sep 25, 2009 #

Running (map reading) 17:00 [1] ***
shoes: Newbalance 767

still very icky today and my throat was really bugging me when I got up this morning. skipped out on school to sleep in - today's classes aren't very difficult or important anyway. Was feeling a little better this evening and I wanted to get out so I took the dog for a short and super easy run before bed. was going to read a map on the run and took the Fundy COC middle with me but didn't end up reading too much of it because I just couldn't focus

Thursday Sep 24, 2009 #

Cycling (Carleton - home) 29:00 [3] 11.6 km (2:30 / km)
shoes: GIANT - Defy

super slow because I had a sore throat and wasn't feeling very good today

Wednesday Sep 23, 2009 #

Cycling (home-Carleton-home) 50:00 [1] 21.7 km (2:18 / km)
shoes: GIANT - Defy

in the rain on the way in, mostly dry on the way back

Running warm up/down 19:00 [1] 3.0 km (6:20 / km)
shoes: Newbalance 767

Running tempo (4x1500) 27:14 [4] 6.0 km (4:32 / km)
shoes: Newbalance 767

ran a continuous 4x1500 getting faster every time with one lap before and after as a warmup and cool down
9:13
7:12
6:54
6:38
6:20
9:36

Tuesday Sep 22, 2009 #

Cycling (home - Carleton) 22:00 [2] 10.9 km (2:01 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 26:00 [1] 10.7 km (2:26 / km)
shoes: GIANT - Defy

Took the faster (but slightly longer) route today down Prince of Wales. It's normally faster despite the lack of bike lanes and terrible quality of the pavement because there is generally very few red lights that I end up getting caught at. Almost all of the lights were red for me today though

Running warm up/down (warm up and stretch) 20:00 [2]
shoes: Newbalance 767

Running intervals (4x800) 19:00 [4]
shoes: Newbalance 767

ran a set of 4 800m intervals on the trails behind the splex this afternoon

mm:ss - m - notes
20:00 - 2200 - warmup and stretch
3:24 - 800 - unsure quite how to pace myself, it worked out alright
1:55 - 200 - rest
3:17 - 800
2:05 - 200 - rest
3:08 - 800
2:11 - 200 - rest
3:03 - 800
10:15 - 1600 - cool down
4:00 - - stretching

Running warm up/down (cool down and stretching) 15:00 [1]
shoes: Newbalance 767

Monday Sep 21, 2009 #

Cycling (home-Carleton) 26:00 [2] 10.3 km (2:31 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 24:00 [2] 10.7 km (2:15 / km)
shoes: GIANT - Defy

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