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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Mar 23, 2015:

activity # timemileskm+m
  Orienteering7 6:21:30 11.12 17.9 700
  Deep water running2 1:25:30
  Running4 1:06:59
  Stretching3 1:03:50
  Conditioning - rolling3 40:37
  Conditioning - core1 15:34
  Terrain Running1 9:53
  Total14 11:03:53 11.12 17.9 700
  [1-5]10 9:19:26

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TuWeThFrSaSuMo

Monday Mar 23, 2015 #

Note

Have been without a computer and/or internet since last Thursday so keeping Attackpoint up to date has been difficult. I have everything in my 20th century paper logbook. Will transfer everything to AP when I get the chance.
10 AM

Deep water running (with belt) 1:00:29 [1]

Recovery session in the pool after a tough weekend (felt really strong and a physical 11.8 km course with 700 m climb on Saturday but had nothing left for a very prickly middle on Sunday).

Paid 6.15 for a boring session but at least I was out of the rain.
C • Races 1

Sunday Mar 22, 2015 #

10 AM

Running warm up/down 18:28 [1]

Orienteering race (Middle) 1:09:01 [1] 6.1 km (11:19 / km)

Running warm up/down 3:26 [1]

Saturday Mar 21, 2015 #

Event: Nacimiento del Canal de Castilla
 
10 AM

Running 21:17 [1]

Orienteering race (Long) 1:44:27 [4] 11.8 km (8:51 / km) +700m 6:50 / km

Running warm up/down 8:02 [1]

4 PM

Conditioning - rolling 10:00 [0]

Stretching 20:00 [0]

Friday Mar 20, 2015 #

2 PM

Deep water running 25:01 [1]

Over to the pool in Soto del Real after teaching art at Greg's school while the others hung out at recess. Just squeezed it in but super glad I did.

Thursday Mar 19, 2015 #

1 PM

Running warm up/down 5:18 [1]

Orienteering 32:43 [2]

Great training with Greg and Alex on a very nice map of a detailed area. Quit at 17 of 22 controls because my knee wasn't 100% and we were training in the evening again.

Running warm up/down 3:40 [1]

8 PM

Terrain Running 6:00 [1]

Orienteering 1:00:40 [1]

Terrain Running warm up/down 3:53 [1]

Wednesday Mar 18, 2015 #

Note

Saving this for later: http://runningmagazine.ca/the-piriformis-small-mus...
9 AM

Conditioning - rolling 18:37 [0]

1 PM

Conditioning - core 15:34 [5]

Rower and then planks to failure followed by some easy low back stuff.

1:40 on the rower and then 6 minutes of plank alternating every minute between front and side. Only made through 30 seconds of one of the side planks in the middle.
6 PM

Running warm up/down 6:48 [1]

Orienteering 37:11 [1]

Picked up Greg from his place after work and then did a fun training on the back to El Escorial.

Tuesday Mar 17, 2015 #

8 AM

Stretching 24:30 [0]

11 AM

Orienteering 39:43 [1]

Comments are currently written down in my notebook. I'll transfer them here later.
12 PM

Orienteering 37:45 [1]

9 PM

Conditioning - rolling 12:00 [0]

Hip stuff

Stretching 19:20 [0]

Focused around the hips

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