Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Oct 4, 2010:

activity

time

miles

Cycling

3:54:00

Running

3:10:30

16.87

27.14

Orienteering

1:06:00

3.73

(17:42)

6.0

(11:00)

120

10 /

13c

76%

Stretching

48:00

Running Drills

12:50

Total

9:11:20

20.59

33.14

120

10 /

13c

76%

[1-5]

8:23:20

averages - sleep:8.1

2:10

0:00

» now

Monday Oct 4, 2010 #

9 AM

Running long 1:02:00 [1] * 10.9 mi (5:41 / mi)
slept:8.0 shoes: Newbalance 758 blue

Good run morning run. My right glute was a little sore though :/ I think it's prudent to not bike to school today.

Stretching warm up/down (static) 11:30 [0]

Sunday Oct 3, 2010 #

Event: Lac Bourgeois B-meet

11 AM

Running warm up/down 10:00 [1]
shoes: Inov-8 Orocs

Warm up jog with Robbie

Stretching warm up/down (static) 10:30 [0]

Running Drills warm up/down 3:30 [3]
shoes: Inov-8 Orocs

4XAs
4XCs
4Xstrides
- all this over 20 ish meters

Orienteering race (B-meet) 1:06:00 [3] *** 6.0 km (11:00 / km) +120m 10:00 / km
spiked:10/13c slept:8.75 shoes: Inov-8 Orocs

Today's LGOC course was in the Lac Fortune map and was actually quite decent by LGOC standards. Everything was in the right spot and the course was fun and the woods were quite open in several sections of the map :)

I felt I ran fairly well though my time was out of the lead by 10 min. The first two thirds of the course were nice and clean, I was moving well and had good route choices. Then I made some sloppy choices later on. To control 10 I chose an ok route (though cut a corner on a trail that I shouldn't have in retrospect as the woods were pretty thick there). Then near the end of the leg the indistinct trail I was planning on following wasn't there at all and I changed my route choice. I shouldn't have. The new route involved sidehilling with no attackpoint and I bobbled the control. Shame on me - I should no better. I bobbled the next two controls in the control circle as well but not by too much.

BTW - is it a problem when I decide that I'll try a direct route but if the woods are too thick I'll bail and take the trail? Shouldn't you be able to tell the thickness of the woods from the map? :P

Running warm up/down (cool down) 9:00 [1]
shoes: Inov-8 Orocs

Cool down jog with Eric - boy did he come back bloody.

Long advanced - Splits

Saturday Oct 2, 2010 #

12 PM

Running warm up/down 16:00 [1] 3.0 km (5:20 / km)
slept:7.5 shoes: Newbalance 758 blue

Stretching warm up/down (static) 12:00 [0]

Running Drills warm up/down 9:20 [3]
shoes: Newbalance 758 blue

I did a bunch of drills over a 20 or so metre distance:
4xCs
4xAs
2XBs
6xstrides

Friday Oct 1, 2010 #

9 AM

Cycling (Home-Carleton) 29:00 [1]
shoes: GIANT - Defy

Slow ride in to school

2 PM

Cycling (carleton-home) 26:00 [1]
shoes: GIANT - Defy

11 PM

Stretching 8:00 [0]

Thursday Sep 30, 2010 #

9 AM

Running 42:00 [2]
shoes: Newbalance 758 blue

Went for my Thursday run this morning in the light rain. My right hip was bothering me a little at times but not too badly. I did 15 minutes easy then stopped back home for a bathroom break before I continued and did 12 30 or 40 m strides in the middle.

1 PM

Cycling (home - carleton) 25:00 [1]
shoes: GIANT - Defy

Hiked to school in the rain :/

edit: oops, biked...

6 PM

Cycling (carleton-home) 26:00 [1]
shoes: GIANT - Defy

in the rain again

Wednesday Sep 29, 2010 #

8 AM

Cycling (home - carleton) 28:00 [1]
shoes: GIANT - Defy

6 PM

Cycling warm up/down 30:00 [1]
shoes: GIANT - Defy

Running warm up/down (warm up) 5:30 [1]
shoes: Newbalance 758 Gray

Stretching warm up/down 6:00 [0]

Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Newbalance 758 Gray

Running intervals 30:00 [4] 5.6 km (5:21 / km)
shoes: Newbalance 758 Gray

1000 m - 10 km pace - 4:05
600 m - 5 km pace - 2:28
400 m - 5 km pace - 1:27
1000 m - 5 km pace - 3:54
600 m - 10 km pace - 2:46
extra 5 minutes of rest
1000 m - 10 km pace - 4:05
400 m - 5 km pace - 1:33
600 m - 10 km pace - 2:38

Running warm up/down (cool down) 10:00 [1]
shoes: Newbalance 758 Gray

Cycling warm up/down (cool down) 15:00 [1]
shoes: GIANT - Defy

Tuesday Sep 28, 2010 #

Cycling 55:00 [1]
shoes: GIANT - Defy

Riding to and from school. I avoided the rain both ways though only barely on the way in.

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