Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jan 29, 2012:

activity	#	time	miles		km		+m
Running	4	4:16:39	29.62	(8:40)	47.67	(5:23)	74
skate skiing	1	1:33:56	12.25	(7:40)	19.71	(4:46)	484
Conditioning - Stretching	1	45:00
Rock Gym	2	34:00
Conditioning - core	1	22:00
Catching Features	3	9
Stretching	1	1
Total	12	7:31:45	41.87		67.38		558
[1-5]	8	7:29:52

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Sunday Jan 29, 2012 #

Catching Features 2 [0]

2 PM

Running warm up/down 19:10 3.3 km (5:48 / km) +1m 5:48 / km
ahr:141 max:163 shoes: Saucony Kinvara

Running tempo 34:06 8.0 km (4:16 / km) +13m 4:14 / km
ahr:175 max:180 shoes: Saucony Kinvara

This one hurt - had to dig deep to finish this one at a reasonable pace. Went out fast for the first 2 km then hit strong gusting headwinds on Baseline pulled the pace down considerably. My calves were getting quite tight at this point (they started off feeling I tiny bit tight) and I was wondering if I would manage the last km or two. Then came the hills along Greenbank which were a struggle to keep pushing on. Once I turned on to Craig Henry and hit the flat and perfectly plowed sidewalk (the footing was somewhat rough up to this point) things eased up a lot and I felt strong for kms 6 and 7. Then I spent the last km on poorly plowed residential roads and it just hurt. Finished with an overall reasonable pace though.

Running warm up/down 14:45 2.1 km (7:01 / km) +2m 6:59 / km
ahr:139 max:154 shoes: Saucony Kinvara

Saturday Jan 28, 2012 #

Event: Pinhey Forest - Ottawa Ski-O Series #3

Catching Features 1 [0]

Catching Features 3 [0]
(rest day)

3 ski-o races... I decided another rest day wouldn't be amiss.

Friday Jan 27, 2012 #

Catching Features 3 [0]

ran 3 middle distance type courses

4 PM

Rock Gym 20:00 [1]

Did some easy climbing at home today instead of going out. Pushing the tempo run to tomorrow to with the weather today and feeling in need of a rest day.

Thursday Jan 26, 2012 #

11 AM

skate skiing 1:33:56 19.71 km (4:46 / km) +484m 4:15 / km
ahr:150 max:176 shoes: Alpina st30

Super fun session with Eric. Parked at P11 and skied out to Herridge and back. Quite icy though so the hills were super fast down and those steep uphills were killer... no way to do this route at a low intensity. It passes through some really nice sections of woods though and Eric and I spent much of the time wondering how you could best hold an event in there.

C • Jealous of the ski (as I si... 6

Wednesday Jan 25, 2012 #

7 AM

Conditioning - Stretching 45:00 [1]

4 PM

Running 1:07:11 12.59 km (5:20 / km) +16m 5:18 / km
ahr:140 max:175

Tuesday Jan 24, 2012 #

3 PM

Running 31:13 5.68 km (5:30 / km) +1m 5:30 / km
ahr:135 max:143 shoes: NB 801 fall 2011

Nice easy recovery run.

Monday Jan 23, 2012 #

9 AM

Running long 1:30:14 16.0 km (5:38 / km) +41m 5:34 / km
ahr:142 max:180 shoes: NB 801 fall 2011

Out to the river by mud lake and back. Nice temperature out - running on hard-pack for a good portion of it. Calves were a bit tight by the end... will need to stretch them out this afternoon.

C • the continual down side of ... 2

2 PM

Stretching 1 [0]

20 minutes of stretching with a heavy focus on my calves.

8 PM

Rock Gym 14:00 [1]

Like last week started my core workout with some rock climbing. Then a bunch of stuff with Laura. ended again with 45 sec plank, 45 sec, left side, 45 sec plank, 45 sec right side. Laura was able to add an extra 45 sec plank to the end of that but I failed :/

Conditioning - core 22:00 [3]

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