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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Sep 16, 2012:

activity # timemileskm+m
  Orienteering3 2:29:19 15.21(9:49) 24.47(6:06) 9717 /21c80%
  Running3 2:24:36 12.34(11:43) 19.86(7:17) 51
  Cycling2 1:30:19 23.17(3:54) 37.29(2:25) 54
  Terrain Running1 1:12:01 6.04(11:56) 9.72(7:25) 74
  Stretching3 32:00
  Conditioning - Stretching1 27:00
  Circuit1 17:06 1.26(13:32) 2.03(8:24) 3
  Total9 8:52:21 58.02 93.38 27917 /21c80%
  [1-5]8 8:10:22

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MoTuWeThFrSaSu

Sunday Sep 16, 2012 #

10 AM

Running warm up/down 22:14 intensity: (2 @0) + (56 @1) + (1:31 @2) + (7:06 @3) + (7:16 @4) + (5:23 @5) 3.53 km (6:18 / km) +12m 6:11 / km
ahr:174 max:234 shoes: Saucony Kinvara

Orienteering race (LA) 51:16 intensity: (6 @1) + (1:54 @2) + (15:24 @3) + (31:40 @4) + (2:12 @5) ** 9.05 km (5:40 / km) +25m 5:35 / km
ahr:172 max:203 spiked:17/21c shoes: Oroc 280s, winter 2012

Running warm up/down 17:32 intensity: (17 @0) + (4:56 @1) + (7:18 @2) + (4:47 @3) + (14 @4) 2.61 km (6:42 / km) +19m 6:28 / km
ahr:139 max:184 shoes: Oroc 280s, winter 2012

Stretching 5:00 [0]

post cool down
9 PM

Stretching 19:00 [0]


Long Advanced - Splits

Saturday Sep 15, 2012 #

6 PM

Cycling 12:12 [1] 4.8 km (2:32 / km) +4m 2:32 / km
ahr:202 max:253 shoes: GIANT - Defy

Started out on a bike ride... got a flat...

Running 30:36 intensity: (1 @0) + (3:04 @1) + (4:19 @2) + (7:23 @3) + (8:09 @4) + (7:40 @5) 4.64 km (6:36 / km) +4m 6:34 / km
ahr:169 max:226 shoes: NB 890s

After my failed bike ride I followed up with an easy run with a half dozen strides at the end. Felt really good - promising for tomorrow :D

Edit: just noticed that my garmin is giving me stupid useless hr data again... grrr!!!

Thursday Sep 13, 2012 #

11 AM

Orienteering warm up/down 16:05 intensity: (3 @0) + (17 @2) + (3:20 @3) + (10:54 @4) + (1:31 @5) *** 3.25 km (4:57 / km) +14m 4:51 / km
ahr:176 max:201 shoes: Saucony Kinvara

3:25 jog over to the start and hanging about... so... 12:40 for the course.
C • Thanks 1

Orienteering intervals 46:58 intensity: (7 @0) + (14:56 @1) + (10:54 @2) + (8:16 @3) + (12:37 @4) + (8 @5) **** 7.47 km (6:17 / km) +58m 6:03 / km
ahr:149 max:192 shoes: Saucony Kinvara

Lots of intervals on my downtown map. So tired...

Stretching 8:00 [0]

Post training
6 PM

Orienteering 35:00 [1] ** 4.7 km (7:27 / km)

and back out for Thursday night club training... compass bearing time. Everything seemed fine but I was drifting left on the long legs. Turns out pretty much everyone was. We think the map might be shifted.

Wednesday Sep 12, 2012 #

Conditioning - Stretching 27:00 [1]

Got interrupted part way through and then never got back to it... sigh... big day for o-store.ca though!
6 PM

Circuit warm up/down 17:06 intensity: (1:02 @0) + (2:22 @1) + (3:17 @2) + (3:03 @3) + (5:20 @4) + (2:02 @5) 2.03 km (8:24 / km) +3m 8:21 / km
ahr:158 max:212 shoes: NB 890s

Running intervals 1:14:14 intensity: (8:27 @0) + (19:33 @1) + (24:47 @2) + (16:21 @3) + (5:06 @4) 9.07 km (8:11 / km) +16m 8:07 / km
ahr:136 max:185 shoes: NB 890s

Tuesday Sep 11, 2012 #

6 PM

Terrain Running 1:12:01 intensity: (4:39 @1) + (23:36 @2) + (31:29 @3) + (11:00 @4) + (1:17 @5) ** 9.72 km (7:25 / km) +74m 7:08 / km
ahr:154 max:201 shoes: Saucony Kinvara

Exploring the Laurich's new(ish) property and beyond with Eric, Alex, Alex, and surprise guest Neil Dobbs. Lots of fun though Neil couldn't understand why we thought the terrain was so nice...

Monday Sep 10, 2012 #

4 PM

Cycling 1:18:07 [1] 32.49 km (2:24 / km) +50m 2:23 / km
ahr:218 max:254 shoes: GIANT - Defy

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