Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Aug 28, 2011:

activity # timemileskm+m
  Running4 2:54:50 17.09(10:14) 27.51(6:21) 52
  Orienteering2 1:47:57 8.83(12:14) 14.2(7:36) 147
  Cycling1 1:20:49 21.38(3:47) 34.41(2:21) 65
  Conditioning - Stretching1 45:00
  Circuit1 34:04 2.1(16:12) 3.39(10:04) 4
  Total7 7:22:40 49.4 79.51 268
  [1-5]7 7:13:20
averages - weight:68kg

«»
2:21
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 28, 2011 #

3 PM

Running warm up/down (warm up) 20:47 intensity: (22 @0) + (9:17 @1) + (10:47 @2) + (21 @3) 3.32 km (6:15 / km) +4m 6:13 / km
ahr:130 max:154

umm, watch? what were you doing for the first 4.5 minutes? That's not at all what I did.

Running tempo 25:04 intensity: (15 @1) + (25 @2) + (4:37 @3) + (4:52 @4) + (14:55 @5) 5.81 km (4:19 / km) +7m 4:17 / km
ahr:196 max:239

Strong wind, behind me on the way out and against me on the way back. A good run despite some pain in my right hip and more strange results from my hrm.
C • HRM 2

Running warm up/down (cool down) 8:32 intensity: (1 @0) + (13 @1) + (5 @2) + (1:26 @3) + (1:44 @4) + (5:03 @5) 1.35 km (6:19 / km)
ahr:193 max:235

Saturday Aug 27, 2011 #

9 AM

Orienteering 50:45 intensity: (59 @0) + (11:58 @1) + (25:20 @2) + (6:08 @3) + (3:29 @4) + (2:51 @5) ** 6.65 km (7:38 / km) +1m 7:38 / km
ahr:141 max:219 shoes: X-Talon 212s

Jogged my mom's short advanced course for the Sept 11 meet in Pinhey's Forest. Great course - found several sections where the map needs a fair bit of work.

There's a section where my recorded heart rate is not representative of how I felt... very weird, I was hoping changing the battery would fix that problem.

Friday Aug 26, 2011 #

9 PM

Conditioning - Stretching 45:00 [1]

Colleen's dvd again

Thursday Aug 25, 2011 #

6 PM

Running warm up/down (warm up) 8:38 intensity: (19 @0) + (4:44 @1) + (3:35 @2) 1.45 km (5:57 / km)
ahr:128 max:148 shoes: X-Talon 212s

Orienteering intervals 57:12 intensity: (1:34 @0) + (8:01 @1) + (4:39 @2) + (25:05 @3) + (17:53 @4) 7.55 km (7:34 / km) +146m 6:54 / km
ahr:159 max:193 shoes: X-Talon 212s

Awesome training session organized by Stefan!

Started with a trail run out to the far end of the old Corkstown Road map as a warm up then O-tervals. Stefan had set 5 O-tervals that all started with a long climb up a hill on a trail and then 4 or 5 controls ending at the bottom of the hill. My legs were stronger than my brain today.

On my third control of my first loop (D) I didn't trust my aiming off (as I often end up closer to the control than I intend to) and crossed the trail straight rather than turning towards the control. On control 4 I couldn't see the flag and wandered around aimlessly for a while.
Loop A was next and I thought the control was at the north end of the cliff because I didn't read the control description and then I spent too long at the bottom of the cliff contemplating going through the thick green.
Loop B was fine.
Loop C was ok other than a hesitation going to the first control when I saw the control from a long way off and thought it was control 2 from loop B.
I then did loopd D backward without problems and then the mass start loop back to the parking lot which I did perfectly. Caught my mom and someone from GVOC quite early (they had a 3 minute head start). Had to out sprint Alex T. at the end though!

Then a cool down jog on gravel trail.

Running warm up/down (cool down) 7:39 intensity: (19 @1) + (5:10 @2) + (1:30 @3) + (40 @4) 1.18 km (6:28 / km) +4m 6:21 / km
ahr:146 max:179 shoes: X-Talon 212s

Wednesday Aug 24, 2011 #

Note
weight:68kg

6 PM

Running warm up/down (warm up) 17:46 intensity: (1:23 @0) + (12:26 @1) + (3:39 @2) + (18 @3) 2.54 km (7:00 / km) +7m 6:54 / km
ahr:121 max:155 shoes: X-Talon 212s

Running intervals 50:58 intensity: (3:56 @0) + (15:46 @1) + (6:34 @2) + (10:43 @3) + (13:59 @4) 5.95 km (8:34 / km) +11m 8:29 / km
ahr:143 max:181 shoes: X-Talon 212s

Alternating intervals with Alex B. Francis had set up 3 easy orienteering intervals of different lengths we had to do along with a 400, 800, and 1200 m intervals on the track behind Woodroffe High School. The loops were all timed with SI controls :D

First we did an easy line O as a warm-up. The line-o also included a new course setting symbol :) A hand drawn frog which indicated we had to start or stop a section of leap frogging in which the person from the back had to take up the lead from the person in the front of the group.

Here are my times:
short O 1:23
rest 3:47
800m 2:57 (88.5 / lap)
rest 4:55
middle O 4:27 (stopped and looked all around a clearing for a flag that had disappeared)
rest 1:30
1200m 4:46 (95.3 / lap)
rest 10:36
long O 10:34 (stopped to figure things out a few times... completely skipped a control... stupid brain)
rest 3:10
400m 87

Cool down jog back to cars.

Running warm up/down (cool down) 8:30 intensity: (1 @0) + (2:03 @1) + (4:45 @2) + (1:41 @3) 1.28 km (6:39 / km) +16m 6:15 / km
ahr:138 max:155 shoes: X-Talon 212s

Monday Aug 22, 2011 #

Note

replaced battery in my HRM today
8 AM

Cycling (travel) 38:45 [1] 17.27 km (2:15 / km) +19m 2:14 / km
shoes: GIANT - Defy

Cycling (travel) 42:04 [1] 17.14 km (2:27 / km) +46m 2:25 / km
shoes: GIANT - Defy

Out to see my pedorthist, Sean, this morning where I got 3 lifts made / adjusted. For free...
6 PM

Running warm up/down (warm up) 18:29 intensity: (12 @0) + (42 @1) + (17:35 @2) 3.32 km (5:34 / km) +3m 5:33 / km
ahr:138 max:147 shoes: NB 801

Circuit 34:04 intensity: (32 @0) + (13:41 @1) + (19:03 @2) + (48 @3) 3.39 km (10:04 / km) +4m 10:00 / km
ahr:130 max:163 shoes: NB 801

Running warm up/down (cool down) 8:27 intensity: (1 @0) + (1:44 @1) + (5:40 @2) + (1:02 @3) 1.3 km (6:29 / km)
ahr:137 max:162 shoes: NB 801

« Earlier | Later »