Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jun 8, 2011:

activity	#	time	miles		km		+m
Cycling	5	5:24:31	76.93	(4:13)	123.81	(2:37)	323
Running	3	2:47:29	17.23	(9:43)	27.73	(6:02)	50
Orienteering	1	1:00:35	5.19	(11:40)	8.36	(7:15)	15
Total	8	9:12:35	99.36	(5:34)	159.9	(3:27)	388
[1-5]	8	6:35:39

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Wednesday Jun 8, 2011 #

8 AM

Note

stretching - 30 min (included back again)

11 AM

Cycling 21:34 [0] 8.2 km (2:38 / km)
shoes: GIANT - Defy

Cycling 19:53 [1] 6.42 km (3:06 / km) +27m 3:02 / km
shoes: GIANT - Defy

6 PM

Running 1:15:59 12.66 km (6:00 / km) +37m 5:55 / km
ahr:142 max:187 shoes: Newbalance 758 blue

OOC interval training. Jogged to Britannia Park, did 15 minutes of hills, then 15 minutes of continuous ~500m loops, then jogged down to the waterfront for 10 minutes of relay before 10 minutes of barefoot running (relay) on the beach before jogging back to Frank Ryan. It's been too long since I've done a good running workout like that.

EDIT: how is that my garmin clocked in at 1:16 while Robbie and Alex had ~1:40?

Tuesday Jun 7, 2011 #

Event: Trailhead Summer Solstice Meet 2

8 AM

Note

stretching - 29 min, added a bit of back stretching

10 AM

Cycling 21:43 [0] 7.99 km (2:43 / km)

Cycling 21:26 [1] 8.06 km (2:39 / km) +34m 2:36 / km
shoes: GIANT - Defy

Monday Jun 6, 2011 #

9 AM

Note

stretching - 20 min

Brian tells me the left side of my back is really tight and that I need to be stretching my back more (ie at all).

10 AM

Cycling 1:56:40 45.68 km (2:33 / km) +109m 2:31 / km
ahr:106 max:137 shoes: GIANT - Defy

Did a bunch of chores... went by the customs office at the airport to finish filling in the form to get O-store.ca's Trimtex shipment released from Montreal! Yay for having Trimtex stuff to sell at the COCs!

Sunday Jun 5, 2011 #

Event: OOC B-meet

11 AM

Orienteering 1:00:35 8.36 km (7:15 / km) +15m 7:11 / km
ahr:157 max:180 shoes: Inov-8 Orocs

There were definitely some major sections of idiot orienteering in this. Once I finally got to control 1 I was wondering if I should have done the beginner course instead... I thought I had tamed my compass bearings to an acceptable level but apparently they are still wild and lead my in terribly wrong directions.

Compass issues were the main problem but generally had a lot of trouble focusing. I was greeter this morning which made it much harder to focus leading up to the run but I still should have been able to get into it better than I did.

The comforting thing from all this is that I still had a reasonable race despite feeling like I couldn't orienteer at all. I figure on I should have been 10 minutes less than I was.

Running warm up/down 8:59 1.55 km (5:48 / km) +2m 5:46 / km
ahr:121 max:137

A short warm up to orienteering.

Long Advanced - Splits

Saturday Jun 4, 2011 #

9 AM

Note

Stretching-25 min, after getting up.. woke up with a major kink in my neck which is really annoying.

10 AM

Running 1:22:31 13.52 km (6:06 / km) +11m 6:05 / km
ahr:138 max:172

Ran out to Bruce Pit and back... found some more interesting trails at the bottom of ravines and such. I still think it's an area worth mapping.

Took me a while to get into this run. The kink in my neck was bugging me but did become less noticeable as the run went on. The congested feeling and phlegm in my throat didn't...

C • Dogs 7

Friday Jun 3, 2011 #

3 PM

Cycling (travel) 1:07:32 26.86 km (2:31 / km) +77m 2:29 / km
ahr:118 max:215 shoes: GIANT - Defy

Thursday Jun 2, 2011 #

2 PM

Cycling 30:46 [0] 10.33 km (2:59 / km) +19m 2:57 / km
shoes: GIANT - Defy

biked out to do some mapping at Mud Lake

Cycling 24:57 [1] 10.27 km (2:26 / km) +57m 2:22 / km
shoes: GIANT - Defy

Back from mapping

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