Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Sep 12, 2011:

activity	#	time	miles		km		+m
Running	8	6:32:09	28.43		45.75
Orienteering	1	42:16	3.04	(13:55)	4.89	(8:39)
Circuit	1	35:45	1.32	(27:01)	2.13	(16:47)
Total	8	7:50:10	32.79		52.77

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Monday Sep 12, 2011 #

Note

Made it to Vancouver this afternoon... staying at the Rennie's... more to come when I actually have some time to sit down and update my log properly.

Note

Cool article about orienteering and the OOC in a local ottawa magazine.

7 PM

Running 48:47 [1] 5.74 km (8:30 / km)
shoes: NB 801

Out and back along the Baden-Powell trail with Magnus and Graeme. From Magnus' place.

Sunday Sep 11, 2011 #

Event: OOC B-meet - Grenfell Glen

9 AM

Running 1:05:00 [1]
shoes: X-Talon 212s

Went out to see if I could find the mysteriously missing control 103 that Murray misplaced. Even after having been told by Murray where he thinks he actually placed it I could not find it. I spent about half an hour looking for it and then jogged back.

Great area for a long race on southern half of that rogaine map!

Saturday Sep 10, 2011 #

Running long 1:51:09 [1] 13.52 km (8:13 / km)
ahr:135 shoes: NB 801

Went out and found a few of the rogaine controls. Walk-jogged up some massive hills and ran most of the rest. Starting the transition back into base-building. The longer runs the last few days have pointed out how much I really need it :/

Friday Sep 9, 2011 #

7 PM

Running 26:58 [3] 4.67 km (5:46 / km)
ahr:136 shoes: NB 101 TRail

Spent the day on the bus to Merritt to get to the rogaine site. Went out on the back road through the grass lands to stretch the legs.

Did a short rep pyramid: 100, 200, 400, 200, 100m with jogging equal distance in between.

Thursday Sep 8, 2011 #

10 AM

Running long 1:17:00 [2] 11.6 km (6:38 / km)
shoes: NB 801

Out with Patrick on the trails around Canmore.

Wednesday Sep 7, 2011 #

6 PM

Running warm up/down (warm up) 11:23 [2] 1.95 km (5:50 / km)
ahr:128 shoes: X-Talon 212s

Orienteering race (Middle) 42:16 [4] *** 4.89 km (8:39 / km)
ahr:155 shoes: X-Talon 212s

FWOC urban park champs.

Ok race - had 2 big mistakes near the controls and a poor route choice + a bunch of hesitations and bobbles. The woods were very thick but I was pleasantly surprised at the amount of challenge the course provided.

O-store sales were going very well so I delayed my start and eventually Marion took over so I could go out on course. Too short a warm up and wasn't in mentally in race mode. Thanks Marion for the help at with the store.

Tuesday Sep 6, 2011 #

Note

The OOC fall schedule is now on Attackpoint as well as the Ottawa Outdoors Magazine calendar

C • Online Event Listings 2

9 AM

Running (easy) 37:47 [1] 6.18 km (6:07 / km)
ahr:138 shoes: NB 801

Run down to the Bow River and along it for a short section.

7 PM

Running warm up/down (warm up) 9:41 [1] 1.57 km (6:10 / km)
shoes: NB 801

Circuit 35:45 [2] 2.13 km (16:47 / km)
shoes: NB 801

Easy circuit session this evening since my body was feeling a bit used.

Running warm up/down (cool down) 4:24 [1] 0.52 km (8:28 / km)
shoes: NB 801

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