Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Oct 11, 2011:

activity	#	time	miles		km		+m
Orienteering	5	4:45:12	22.96	(12:25)	36.95	(7:43)	215
Running	5	2:50:51	12.37	(13:49)	19.9	(8:35)	94
Total	7	7:36:03	35.32	(12:55)	56.85	(8:01)	309

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Monday Oct 10, 2011 #

8 AM

Running 30:00 [2] 3.5 km (8:34 / km)
shoes: NB 801

Sticking out flags for the junior course.

Sunday Oct 9, 2011 #

10 AM

Running warm up/down 15:47 [1] 2.34 km (6:44 / km) +12m 6:34 / km
shoes: X-Talon 212s

Warm up run to the start - nothing significant since I was already pooped from Saturday. A bit of stretching before hand and going through race goals in my head.

Orienteering race (Long) 1:35:17 [4] **** 12.36 km (7:43 / km) +46m 7:34 / km
shoes: X-Talon 212s

Course 8 Long - Splits

Saturday Oct 8, 2011 #

Event: Ontario Orienteering Championships

10 AM

Running 32:47 [1] 3.41 km (9:36 / km) +32m 9:10 / km
shoes: NB 801

Extended warm up to switch into race mode after the organizational rush of the last few days...

Orienteering race (Middle) 38:01 [4] **** 5.69 km (6:41 / km) +33m 6:29 / km
shoes: X-Talon 212s

Running warm up/down 8:50 [1] 1.38 km (6:23 / km) +4m 6:17 / km
shoes: X-Talon 212s

Cooling down with Will C.

3 PM

Running warm up/down 15:10 [2] 1.47 km (10:17 / km) +1m 10:15 / km

Small bit of jogging and strides and drills to loosen up / warm up after the middle for the sprint.

Orienteering race (Sprint) 15:54 [4] *** 2.84 km (5:36 / km)
shoes: X-Talon 212s

Not much in the legs - more to come.

Course 8 Middle - Splits

Course 4A Sprint - Splits

Friday Oct 7, 2011 #

5 PM

Orienteering intervals 1:18:00 [3] *** 8.02 km (9:44 / km) +45m 9:28 / km
shoes: NB 801

Running a training loop with Brent, Pia, Shelagh, Ralph, and Céline that Eric set up for us.

Between bagging maps for the relay in the morning then rushing off to do a surprise CBC interview about orienteering in the afternoon and this training in the evening it was far from an ideal pre-race day.

Thursday Oct 6, 2011 #

6 PM

Orienteering intervals 58:00 [3] *** 8.04 km (7:13 / km) +91m 6:50 / km
shoes: NB 801

Intervals downtown with a pretty large group. Only Will C from out of town but also lots of people that don't often come out during the week.

I led each interval and placed pin flags while others chased me down. Got dark about half way through. Left flags out for Francis to pick up in Friday.

Wednesday Oct 5, 2011 #

6 PM

Running 1:08:17 [3] 7.78 km (8:46 / km) +45m 8:32 / km
shoes: NB 801

A tune up for the races this weekend.
10 minutes warm up

4x 250 m through green woods - fast in places but quite slow in others. It was hard to find the next ribbon sometimes which really slowed things down.

4x200m on trail and through open woods - much faster and cleaner this time.

and then 1, 2, 1 x 500 m loop of the main trail through the woods in the dark with no headlamp before 3 x 150m sprint up a lit trail.

Ended with 6 minutes of cool down jogging

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