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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Aug 21, 2011:

activity # timemileskm+m
  Running4 2:17:45 8.75 14.08 83
  Cycling2 2:13:49 30.97(4:19) 49.84(2:41) 85
  Orienteering3 1:59:08 6.86 11.04 82
  Conditioning - Stretching1 45:00
  Circuit1 27:05 1.49(18:08) 2.4(11:16) 1
  Conditioning - core1 5:00
  Total8 7:47:47 48.08 77.37 251
  [1-5]8 7:33:29

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MoTuWeThFrSaSu

Saturday Aug 20, 2011 #

4 PM

Cycling warm up/down 28:22 intensity: (7:58 @0) + (19:44 @1) + (33 @2) + (7 @3) 11.55 km (2:27 / km)
ahr:110 max:150 shoes: GIANT - Defy

Running intervals 51:10 intensity: (31 @0) + (7:23 @1) + (24:20 @2) + (5:58 @3) + (12:58 @4) 8.53 km (6:00 / km) +79m 5:44 / km
ahr:147 max:180 shoes: X-Talon 212s

Biked out to the arboretum to run some intervals up and down hills / stairs and up and over rocks / low-slung chain fences / walls to mimic orienteering conditions. Good workout.

Cycling warm up/down 17:06 intensity: (4:36 @0) + (12:24 @1) + (6 @2) 4.3 km (3:58 / km) +19m 3:53 / km
ahr:111 max:130 shoes: GIANT - Defy

9 PM

Conditioning - core (knees) 5:00 [1]

Friday Aug 19, 2011 #

2 PM

Orienteering (fog-O) 38:57 intensity: (52 @0) + (9:10 @1) + (16:42 @2) + (12:13 @3) *** 4.39 km (8:53 / km) +40m 8:30 / km
ahr:139 max:164 shoes: X-Talon 212s

Did half of the fog-O session from last night while picking up those controls. No flow because I was picking them up though the session went well other than control 4 when I failed in aiming off to the right and ended up left of the control....

Thursday Aug 18, 2011 #

5 PM

Orienteering 54:11 [3] 6.66 km (8:08 / km) +42m 7:53 / km
shoes: X-Talon 212s

Hanging out controls for our first Thursday training session.

Wednesday Aug 17, 2011 #

6 PM

Running warm up/down (warmup) 10:00 [1]
shoes: X-Talon 212s

Running intervals 26:00 [4]
shoes: X-Talon 212s

Orienteering intervals 26:00 [3]
shoes: X-Talon 212s

Running warm up/down (Cool down) 12:00 [1]
shoes: X-Talon 212s

Tuesday Aug 16, 2011 #

11 AM

Cycling 1:28:21 [1] 33.99 km (2:36 / km) +66m 2:34 / km
ahr:122 max:201 shoes: GIANT - Defy

Weird hrm readings again...
C • Battery 2

Monday Aug 15, 2011 #

9 AM

Running warm up/down 20:00 intensity: (21 @0) + (9:45 @1) + (9:54 @2) 2.74 km (7:18 / km) +4m 7:15 / km
ahr:128 max:139 shoes: NB 801

Conditioning - Stretching 45:00 [1]

Tried out the stretching video I got from Francis. A good all round body stretch routine focusing a lot on the back that I felt enough that I'm logging.
7 PM

Running warm up/down (warm up) 10:59 intensity: (1:48 @1) + (9:11 @2) 1.69 km (6:31 / km)
ahr:135 max:147 shoes: NB 801

Circuit 27:05 intensity: (2:54 @1) + (17:17 @2) + (6:29 @3) + (25 @4) 2.4 km (11:16 / km) +1m 11:15 / km
ahr:144 max:172 shoes: NB 801

3 x 50 m stride and jog back
25 situps
1 x 50 m stride and jog back
45 sec As
1 x 50 m stride and jog back
2 x 5 dips
5 min jogging
45 sec lumberjacks
1 x 50 m stride and jog back
45 sec step-ups
1 x 50 m stride and jog back
2 x 10 pushups
5 min jogging
45 sec plank
1 x 50 m stride and jog back
45 sec Cs
4 x 50 m sideways running and jogging back (twice each side)

Running warm up/down (cool down) 7:36 intensity: (7:31 @2) + (5 @3) 1.12 km (6:46 / km)
ahr:140 max:156 shoes: NB 801

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