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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Oct 21, 2011:

activity # timemileskm+m
  Running5 3:38:07 13.95 22.45 107
  Orienteering2 1:02:04 6.21(9:59) 10.0(6:12) 98
  Conditioning - Stretching1 50:00
  Conditioning - core1 14:00
  Total7 5:44:11 20.16 32.45 205
  [1-5]7 5:11:45

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SaSuMoTuWeThFr

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
2 PM

Running warm up/down (warm up) 35:54 intensity: (13:06 @0) + (19:52 @1) + (2:56 @2) 3.51 km (10:14 / km) +6m 10:08 / km
ahr:111 max:142 shoes: X-Talon 212s

Orienteering race (Sprint) 18:11 intensity: (18 @2) + (4:50 @3) + (13:00 @4) + (3 @5) **** 3.35 km (5:26 / km) +35m 5:10 / km
ahr:174 max:190 shoes: X-Talon 212s

Running warm up/down (cool down) 12:05 intensity: (2 @0) + (1:34 @1) + (10:29 @2) 1.99 km (6:05 / km) +15m 5:51 / km
ahr:134 max:147 shoes: X-Talon 212s


Blue Sprint - Splits

Thursday Oct 20, 2011 #

11 AM

Running 35:17 intensity: (11:17 @0) + (14:57 @1) + (8:28 @2) + (35 @3) 3.64 km (9:42 / km) +1m 9:41 / km
ahr:115 max:156 shoes: X-Talon 212s

Doing a warm up with Laura for her XC race this afternoon. A bunch of standing around and stretching between bouts of running which explains the 11 minutes of 0 intensity.

Running (spectating) 10:00 [1]
shoes: X-Talon 212s

A bunch of spectating for the various OOC runners racing today. Go orienteering! Laura had the best run from the club with a ~23rd place.
C • Congrats to Laura 2

Wednesday Oct 19, 2011 #

9 AM

Conditioning - core 14:00 [2]

a bit of strength and condition with a focus on knee stuff.
6 PM

Running intervals 1:18:31 intensity: (8:01 @0) + (31:59 @1) + (14:45 @2) + (13:40 @3) + (10:06 @4) 9.56 km (8:13 / km) +30m 8:05 / km
ahr:134 max:185 shoes: NB 801

Short intervals today at high speed. Started with 10 by 270 m varying the terrain slightly. Then 2 by 530 m on the median on Carling - up on the way out and down the hill on the way back. finished with 5 x 210 m on grass and weaving through trees for some of them.
Times / distances
270 m
-----------
53.4
52.6
50.6
55.0
52.9
55.6
59.4
53.0
56.8
55.7

530 m
-----------
154.4
147.6

210(+) m - chasing Steve and Errol down with them lying to give themselves head starts
----------
46.6
46.6
40.8
50.4
43.0
C • i never lie 2

Tuesday Oct 18, 2011 #

9 AM

Conditioning - Stretching 50:00 [1]

Feeling like I'll injure myself if I'm not careful right now so a rest day yesterday (went to physio though) and a good stretching session this morning.

Sunday Oct 16, 2011 #

Event: OOC B-meet - Nakkertok
 
11 AM

Running warm up/down (warm up) 12:32 [1] 1.81 km (6:56 / km) +13m 6:41 / km
shoes: X-Talon 212s

Orienteering (b-meet) 43:53 [3] 6.65 km (6:36 / km) +63m 6:18 / km
shoes: X-Talon 212s

Running warm up/down (control pick up) 13:48 [1] 1.95 km (7:05 / km) +42m 6:24 / km
shoes: X-Talon 212s


Long Advanced - Splits

Saturday Oct 15, 2011 #

Running warm up/down 20:00 [1]
shoes: NB 801

A bunch of jogging around at Laura's cross-country race as she warmed up and then while watching her race. I didn't do more because I was starting to feel a little broken. I have an appointment with my physio on Monday morning. Wasn't Laura's day today.

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