Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Oct 26, 2009:

activity

time

miles

Cycling

3:28:45

54.43

(3:50)

87.6

(2:23)

Running

2:01:09

9.94

16.0

Total

5:29:54

64.37

103.6

1:22

0:00

» now

Monday Oct 26, 2009 #

Cycling (home-Carleton) 24:30 [1] 10.5 km (2:20 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 26:00 [2] 11.4 km (2:17 / km)
shoes: GIANT - Defy

Sunday Oct 25, 2009 #

Event: Rattle Me Bones Road Race

Running warm up/down (warm up/down and stretch) 25:00 [1]
shoes: Newbalance 767

Running race (10k) 41:09 [5] 10.0 km (4:07 / km)
shoes: Newbalance 767

Beat my goal of 42:00 by almost a minute!!

Beautiful day out there for racing, clear sky and 7 or so degrees. A bit windy. Paced myself well today at roughly 4:05/k for the first 3 k then was a little over 4:30 for the fourth kilometer. Oops, picked it up and was at 21 minutes ish at the 5k and had a strong second half of the run for a good finish.

Note: Laura also ran and met her goal of 50:00 to the second! Well done.

Saturday Oct 24, 2009 #

Running 23:00 [1]
shoes: Newbalance 767

Nice evening jog to get the legs moving before my 10k tomorrow. My ankles and shins were really bothering me so I'll have to do lots of stretching and a good warm up tomorrow morning.

Goal for tomorrow: 42:00

Friday Oct 23, 2009 #

Cycling (home-Carleton) 25:00 [3] 10.3 km (2:26 / km)
shoes: GIANT - Defy

Cycling (Carleton - home) 27:00 [2] 12.0 km (2:15 / km)
shoes: GIANT - Defy

Wednesday Oct 21, 2009 #

Cycling (home-carleton-home) 50:00 [2] 21.9 km (2:17 / km)
shoes: GIANT - Defy

Running (visualization) 32:00 [3] *** 6.0 km (5:20 / km)
shoes: Newbalance 767

Wrote a midterm today - super easy and I finished it in half the allotted time but was forced to stick around for the second 45 minutes - grr. Got home and didn't want to start studying right away again so went for a run and tried Thierry's method of visualization training.

Imagined myself running the middle distance from this past weekend. It worked fairly well and I got the finish control at almost the exact distance of the complete course - 4.8km That took me 25min and I finished the loop to make my 6km. I realized near the end that I need to work on "my flow through controls". I often caught myself not knowing the control code as I "left the control" or not visualizing exiting the control properly because I was folding my map.

Tuesday Oct 20, 2009 #

Cycling (home-carleton) 25:30 [1] 10.9 km (2:20 / km)
shoes: GIANT - Defy

Cycling (carleton-home) 30:45 [1] 10.6 km (2:54 / km)
shoes: GIANT - Defy

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