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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Jan 25, 2015:

activity # timemileskm+m
  Cycling2 1:55:00
  Classic XC skiing2 1:43:31 10.15(10:12) 16.34(6:20) 351
  Running2 1:16:14 8.37(9:07) 13.47(5:40) 69
  Stretching4 1:13:55
  Ski Orienteering1 57:45 7.84(7:22) 12.62(4:35) 93
  Deep water running1 36:00
  Conditioning - rolling1 22:00
  skate skiing1 17:41 2.18(8:06) 3.52(5:02)
  Conditioning - core1 16:30
  armchair orienteering1 40
  Total11 8:39:16 28.55 45.94 513
  [1-5]8 6:50:41

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Sunday Jan 25, 2015 #

2 PM

Conditioning - rolling 22:00 [0]

4 PM

Classic XC skiing 1:02:26 [1] 10.81 km (5:46 / km) +241m 5:12 / km

Skied from P7 to Keogans for dinner with family. Did an extra loop to get a good workout in on the way out. A much more casual ski on the way back.

Great conditions and the perfect evening for a ski!
7 PM

Classic XC skiing 41:05 [1] 5.52 km (7:26 / km) +110m 6:46 / km

Saturday Jan 24, 2015 #

10 AM

skate skiing warm up/down 17:41 [1] 3.52 km (5:02 / km)

Ski Orienteering 57:45 [3] 12.62 km (4:35 / km) +93m 4:25 / km

Running warm up/down 11:31 [1] 1.75 km (6:35 / km) +2m 6:33 / km

Cool down

Stretching 9:40 [0]

4 PM

Conditioning - core 16:30 [2]

Friday Jan 23, 2015 #

Note
(rest day)

It was such a nice day out but the various pains I've been feeling in my workouts the last three days are telling me to take a day off. I also don't think I ever fully got rid of my cold from the beginning of the month and I haven't felt rested in too long so I need to be very careful...

Thursday Jan 22, 2015 #

6 PM

Cycling 1:15:00 [1]
shoes: Giant Defy stationary

Putting some time in that's easy on the calves. Unfortunately this wasn't so easy on the left knee which was sore but I taped it up and it held out. Icing it now.

10 minutes of stretching before and after. I never was truly in zone 1 but as the goal for this month is to build consistency and confidence in my training I'm logging at as real time anyway.

Stretching 20:00 [0]

Wednesday Jan 21, 2015 #

4 PM

Stretching 36:15 [0]

6 PM

Running intervals 1:04:43 intensity: (29:17 @1) + (35:26 @3) 11.72 km (5:31 / km) +67m 5:22 / km

Had to hold back to keep my calves happy. That failed my calves are now like rocks. Especially my right one.
C • lots of stretching and heat... 1

Tuesday Jan 20, 2015 #

11 AM

Deep water running (with and without belt) 36:00 intensity: (21:00 @1) + (15:00 @2)

I pushed my body pretty close to the edge last week so the plan for this week was to take it easy and while still getting a decent amount of volume in.

Went to the pool to do 15 minutes with belt, 15 without, 10 with, 15 without, 10-15 with. I got about 20 minutes in and things started going sideways with a funny pain in my left calf and my left knee getting sore. That's what I get for letting the stretching slide while otherwise getting some very good workouts in recently...

Monday Jan 19, 2015 #

armchair orienteering 40 [0]

I don't remember when I actually did this but 40 minutes of map study.
8 AM

Cycling 40:00 intensity: (12:00 @0) + (28:00 @1)
shoes: Giant Defy stationary

Stretching 8:00 [0]

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