Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Apr 19, 2015:

	activity	#	time	miles		km		+m
	Running	4	2:03:27	10.19		16.39		8
	Stretching	5	1:34:57
	Orienteering	2	1:19:59	9.0	(8:53)	14.49	(5:31)	5
	Trail running	1	1:19:06	7.4	(10:42)	11.9	(6:39)	314
	Cycling	1	1:01:20	14.28	(4:18)	22.98	(2:40)	47
	Deep water running	1	1:00:30
	Rock Gym	1	35:00
	Conditioning - rolling	1	23:30
	Conditioning - Stretching	1	15:00
	Total	11	9:32:49	40.86		65.76		374
	[1-5]	8	7:19:22
averages - sleep:7.5 weight:71kg

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Sunday Apr 19, 2015 #

Event: 2015 Billygoat Run

10 AM

Running warm up/down 24:50 [1] 4.04 km (6:08 / km) +3m 6:07 / km

Orienteering race 48:23 [4] 8.51 km (5:41 / km) +3m 5:40 / km

Managed to pull off the win today by 2:11 over Eric with a very solid pace of 5:58/km.

Super pleased. The difference was mostly physical with my edging Eric out by a few seconds on most splits but I was behind on all of the longer route choice legs. Eric went more around on the trails whereas I went more direct and spent more time in the woods which obviously wasn't fast.

Clearly my 6.5 weeks of very solid training in Europe has made a big difference physically and given me lots of feedback technically. I've come a long way from where I was last year :)

Running warm up/down 9:47 [1] 1.44 km (6:47 / km) +5m 6:40 / km

Saturday Apr 18, 2015 #

10 AM

Trail running 1:19:06 [1] 11.9 km (6:39 / km) +314m 5:52 / km

Nice trail run with Eric from Camp Fortune out Western to Western Lodge and back. Comfortable pace but super sloppy because of all the mud, snow, and cold water.

Friday Apr 17, 2015 #

7 AM

Cycling 1:01:20 [1] 22.98 km (2:40 / km) +47m 2:39 / km
weight:71kg

Stretching 15:38 [0]

3 PM

Rock Gym 35:00 [1]

Plan was for a core session this afternoon but got convinced to do some climbing instead. I was figuring on doing a very short bit of climbing and then some core but was enjoying climbing and figured that since it's a recovery week I can go with the more lower quality but more enjoyable workout.

C • Sounds like fun! 2

9 PM

Stretching 12:00 [0]

Thursday Apr 16, 2015 #

Note
weight:71kg

6 PM

Running 7:59 [1] 1.48 km (5:24 / km)

Orienteering 31:36 [1] 5.98 km (5:17 / km) +2m 5:17 / km

Orienteering training tonight was on an easy sprint area with lots of very open space between buildings that I mapped a number of years ago. To make things more difficult and try to get the right orienteering thought process going I brought a WOC middle distance course I drew at Darnaway with me to visualise at the same time. This worked fairly well but it was very difficult to flip the map back and forth between the two courses and zone in on where I was.

Running 4:47 [1] 0.73 km (6:34 / km)

Wednesday Apr 15, 2015 #

7 AM

Conditioning - rolling 23:30 [0]
weight:71kg

Half rolling out my hips with a tennis ball and half foam rolling the legs.

6 PM

Running intervals 56:04 [4] 8.7 km (6:27 / km)

Warm up to the park by the 4H loop followed by 2 loops in the park (~1 km each) then 2 km of 4H and then 1 km of 4H. The 4H intervals were to be faster than what we had previously run intervals this year. I added in map reading and visualization of a middle distance course I drew on Darnaway (the WOC middle and relay area). I could handle it after the first two loops but really struggled to get any good map reading in after the 2k. Should keep doing this to work on it.

3:21, 922m (3:38 pace) - through the woods path
2:59, 901m (3:18 pace) - around the field
6:56, 1.98k (3:30 pace) - 4H loop
3:22, 1.01k (3:20 pace) - 4H loop

wrapped up with 2 laps of the field in bare feet before jogging back to the cars.

C • That's excellent at these s... 2

Conditioning - Stretching 15:00 [0]

Did some dynamic stretches and a few exercises as a group between warming up and starting the intervals.

Stretching 14:19 [0]

Post-workout stretching

Tuesday Apr 14, 2015 #

6 AM

Stretching 38:00 [0]
slept:7.5 weight:71kg

9 AM

Deep water running (with belt) 1:00:30 [1]

Monday Apr 13, 2015 #

3 PM

Stretching 15:00 [0]

15 minutes of stretching while waiting for kids to show up.

Running (coaching) 20:00 [1]

First KRF Arnprior session of the season. It was nice not having snow covering the entire park this year.

Super sluggish at the start and took a long time to loosen up. Could stretch out and accelerate decently by the end of the session.

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