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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Feb 26, 2012:

activity # timemileskm+m
  Running5 4:36:42 26.38(10:29) 42.46(6:31) 68
  Classic XC skiing1 1:49:17 7.07(15:27) 11.38(9:36) 315
  Cycling1 1:37:13 21.12(4:36) 33.99(2:52) 111
  skate skiing1 1:03:45 7.41(8:36) 11.93(5:21) 293
  Conditioning - core1 26:30
  Conditioning - Stretching1 18:00
  Rock Gym1 15:00
  Catching Features1 3
  Stretching1 1
  Total11 10:06:31 61.99 99.76 787
  [1-5]10 9:53:18

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MoTuWeThFrSaSu

Sunday Feb 26, 2012 #

10 AM

Classic XC skiing (back country) 1:49:17 [1] 11.38 km (9:36 / km) +315m 8:26 / km
shoes: Alpina st30

Friday Feb 24, 2012 #

Catching Features 3 [0]

1 PM

Running 38:03 [2] 6.65 km (5:43 / km) +3m 5:43 / km
shoes: NB 801 fall 2011

Decided I wasn't feeling up to a tempo run today so just went easy. Good plan. I was feeling tight in the lower legs even at this pace!

Rock Gym 15:00 [2]

Thursday Feb 23, 2012 #

12 PM

Running warm up/down 13:58 intensity: (13 @0) + (3:02 @1) + (10:41 @2) + (2 @3) 2.13 km (6:34 / km) +3m 6:32 / km
ahr:134 max:150

Stretching 1 [0]

25 minutes of stretching post warm-up run.
3 PM

skate skiing 1:03:45 intensity: (4:14 @0) + (11:28 @1) + (15:09 @2) + (32:44 @3) + (10 @4) 11.93 km (5:21 / km) +293m 4:46 / km
ahr:144 max:175 shoes: Alpina st30

Skiing with Eric.

Wednesday Feb 22, 2012 #

Note

I'm running the St. Patrick's Day 10km this spring and I'm not quite sure what to expect. It's been a long time since I've raced a 10km. According to my interval times today and AP's VDOT calculator tool it thinks I can hit roughly 37 min. But it also says I should be running 3:47 ish pace for tempo runs which I'm not doing. At 4:00 tempo pace it predicts 38:40 ish for 10 km.

Hmm... perhaps not as insightful as I was hoping that would be but it gives me a ballpark range to aim for anyway.
C • opening pace 1
9 AM

Conditioning - Stretching 18:00 [1]

Did the first section of my usual workout and then got interrupted by an important phone call and ran out of time to finish.
10 AM

Cycling 54:06 intensity: (3:06 @0) + (17:30 @1) + (24:36 @2) + (3:56 @3) + (2:28 @4) + (2:30 @5) 16.53 km (3:16 / km) +53m 3:13 / km
ahr:136 max:210 shoes: GIANT - Defy

Cycling 43:07 intensity: (1:19 @0) + (24:57 @1) + (10:38 @2) + (4:26 @3) + (1:47 @4) 17.46 km (2:28 / km) +58m 2:26 / km
ahr:129 max:189 shoes: GIANT - Defy

To and from a meeting in Kanata with a private elementary school about an orienteering program I'll be running for them in the spring.
C • What school? 2
6 PM

Running 1:40:09 intensity: (4:02 @0) + (20:19 @1) + (31:03 @2) + (21:09 @3) + (21:57 @4) + (1:39 @5) 13.7 km (7:18 / km) +25m 7:15 / km
ahr:148 max:198 shoes: NB 801 fall 2011

Epic day today! Intervals were especially cool and tough. 4 sections, each with 2 hard-pack loops and a 1 km road interval.

1 km times from the garmin:
3:36
3:19
3:29
3:23

That's by far the fastest I've ever run a 1km interval. My fitness has gotten to the point where I can push harder than I used to and I was running with Eric and Errol for that extra push.

Tuesday Feb 21, 2012 #

5 PM

Running 19:19 intensity: (1 @0) + (53 @1) + (4:42 @2) + (5:21 @3) + (6:26 @4) + (1:56 @5) 3.52 km (5:29 / km)
ahr:164 max:219 shoes: NB 801 fall 2011

Just putting in a few extra kms... I'm pretty sure the hr data is completely wrong here

Monday Feb 20, 2012 #

11 AM

Running long 1:45:13 intensity: (14 @0) + (16:32 @1) + (1:13:23 @2) + (7:28 @3) + (4:45 @4) + (2:51 @5) 16.46 km (6:23 / km) +37m 6:19 / km
ahr:141 max:208 shoes: Oroc 280s, winter 2012

5 PM

Conditioning - core 26:30 [2]

Core stuff with Laura

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