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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Apr 8, 2012:

activity # timemileskm+m
  Orienteering5 6:33:44 31.08(12:40) 50.03(7:52) 83042 /65c64%
  Running6 2:23:13 14.05(10:11) 22.62(6:20) 162
  Conditioning - core2 47:00
  Total9 9:43:57 45.14 72.64 99242 /65c64%

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MoTuWeThFrSaSu

Sunday Apr 8, 2012 #

10 AM

Running warm up/down 14:02 [2] 1.77 km (7:56 / km) +47m 7:00 / km
shoes: Oroc 280s, winter 2012

Orienteering (corridor) 1:03:32 [2] *** 7.57 km (8:24 / km) +245m 7:14 / km
shoes: Oroc 280s, winter 2012

Running warm up/down 6:33 [1] 0.99 km (6:36 / km) +20m 6:00 / km
shoes: Oroc 280s, winter 2012

Orienteering 57:40 [3] ***** 5.25 km (10:59 / km) +62m 10:22 / km
9c shoes: Oroc 280s, winter 2012

Saturday Apr 7, 2012 #

Event: Salomon Dontgetlost.ca Giant's Rib Raid
 
10 AM

Running warm up/down 4:26 [1] 0.37 km (11:55 / km) +3m 11:27 / km

Orienteering 1:45:54 [4] ** 15.91 km (6:39 / km) +265m 6:09 / km
shoes: Oroc 280s, winter 2012

Half Raid at the Giant`s Rib Raid. Beat Wil and Neil and Josh by the narrowest of margins for the win. Super tight race all the way through.

Friday Apr 6, 2012 #

1 PM

Running 7:51 [2] 1.24 km (6:20 / km) +4m 6:14 / km

Orienteering 33:26 [3] *** 4.9 km (6:50 / km) +71m 6:22 / km
spiked:22/24c shoes: Oroc 280s, winter 2012

Orienteering 24:01 [2] *** 2.95 km (8:08 / km) +14m 7:57 / km
spiked:2/2c shoes: Oroc 280s, winter 2012

Relocation with Eric and Alex on the return from the earlier exercise.

Running 3:07 [1] 0.43 km (7:12 / km)

Orienteering 34:55 [2] **** 3.42 km (10:13 / km) +73m 9:14 / km
spiked:8/11c shoes: Oroc 280s, winter 2012

Fog orienteering... screwed up a few controls but was mostly good.
5 PM

Orienteering 34:54 [2] *** 3.77 km (9:16 / km) +86m 8:19 / km
9c shoes: Oroc 280s, winter 2012

contours only

Thursday Apr 5, 2012 #

8 PM

Running 47:34 [2] 7.78 km (6:07 / km) +42m 5:57 / km
shoes: NB 801 fall 2011

Running with Eric and Laura from our hotel in Toronto on our way down to Hamilton for the Easter training camp

Wednesday Apr 4, 2012 #

6 PM

Running warm up/down 11:25 [2] 1.99 km (5:44 / km) +15m 5:32 / km
shoes: X-Talon 212s

Running intervals 11:07 intensity: (3:00 @1) + (5:07 @4) + (3:00 @5) 2.22 km (5:00 / km)
shoes: X-Talon 212s

Orienteering tempo 25:46 [3] ** 4.49 km (5:44 / km) +11m 5:40 / km
spiked:10/10c shoes: X-Talon 212s

Orienteering warm up/down (control pick up) 13:36 [2] * 1.78 km (7:39 / km) +3m 7:35 / km
shoes: X-Talon 212s

Running warm up/down 13:18 [1] 2.23 km (5:58 / km) +9m 5:51 / km
shoes: X-Talon 212s

Tuesday Apr 3, 2012 #

8 AM

Conditioning - core 20:00 [3]

Monday Apr 2, 2012 #

10 AM

Running warm up/down (recovery) 23:50 [1] 3.59 km (6:38 / km) +22m 6:26 / km
shoes: NB 801 fall 2011

C • camp 2
7 PM

Conditioning - core (knees) 27:00 [3]

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