Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: izzie

In the 30 days ending Sep 30, 2003:

activity	#	time	miles		km		+m
hike	7	29:30:00	45.55		73.3		4254
run	8	7:49:21	54.59	(8:36)	87.85	(5:21)
weights	7	6:10:00
orienteering	1	4:22:13	12.43	(21:06)	20.0	(13:07)
bike	4	3:15:00	28.7		46.19
Total	22	51:06:34	141.26		227.34		4254

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Tuesday Sep 30, 2003 #

bike 45:00 [5]
max:175

power pacing class - did pyramid intervals

weights 1:00:00 [4]

upper body weights, core and stretching - increased weight and did 2 X 12

Monday Sep 29, 2003 #

run 1:24:00 [3] 16.0 km (5:15 / km)

ran around Glenmore reservoir - 30 minutes endurance pace, 30 minutes race pace, 24 minutes endurance pace

Saturday Sep 27, 2003 #

run 50:00 [4] 10.0 km (5:00 / km)

worked on lactate threshold

Thursday Sep 25, 2003 #

bike 1:10:00 [5]

performance cycling class - lots of speedwork

Tuesday Sep 23, 2003 #

hike 2:30:00 [4] 5.2 km (28:51 / km) +884m 15:36 / km

EEOR (East end of Rundle) - made it to summit in just under 90 minutes. Legs still fatigued from the weekend.

Sunday Sep 21, 2003 #

orienteering 4:22:13 [4] 20.0 km (13:07 / km)

Barebones Enduro event in Canmore - team of 2 with the old man. Made some classic rookie mistakes and had trouble with a couple of controls which ate up a lot of time. Seemed to be running forever but ended up walking at the Nordic Centre cause we were pooped. I'll eat my hat if it was only 20 km.

Saturday Sep 20, 2003 #

hike 7:00:00 [2] 23.0 km (18:16 / km) +1020m 14:57 / km

Hiked Mist Ridge with a group from the cross country ski club. Truly epic - spectacular views on the ridge to Rickert's Pass. The hike back along Mist Creek was a bit of a slog in snow & mud (and horse poo).

Thursday Sep 18, 2003 #

bike 1:00:00 [2] 21.5 mi (2:47 / mi)
ahr:145

endurance pace on bike at gym

run 1:00:00 [3] 11.0 km (5:27 / km)

Ran around Edworthy and on the Douglas Fir trail. Pretty mucky in the trees.

Wednesday Sep 17, 2003 #

run 40:00 [4] 8.5 km (4:42 / km)

faster pace due to male running partners

Tuesday Sep 16, 2003 #

run 54:00 [3] 5.5 mi (9:49 / mi)
ahr:135 max:176

treadmill run with 5 X 2 minute hill intervals with 4 minutes rest - total time includes warmup and cooldown

weights 40:00 [4]

3 X 10 - only did half of leg weight exercises due to prior hill intervals

Sunday Sep 14, 2003 #

hike 4:00:00 [4] 17.0 km (14:07 / km) +900m 11:10 / km

Hiked up to Lineham Ridge via the Rowe Lake trail. Very windy and freezing cold at the top. Somewhat hazy but still great views all around.

Saturday Sep 13, 2003 #

hike 5:00:00 [3] 20.1 km (14:56 / km) +760m 12:33 / km

hiked the Carthew-Alderson Trail from Cameron Lake to Waterton townsite. Spectacular day - clear blue skies, no wind and endless vistas from the ridge