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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Orienteering14 12:21:29 59.14(12:32) 95.18(7:47) 1129
  Strength 7 6:30:00
  Running15 6:24:48 22.73 36.58 247
  Cycling4 5:41:48 93.75(16.5/h) 150.87(26.5/h) 89
  Cycling - Stationary5 3:10:00
  XC Skiing - Skate1 1:47:54 13.44(8:02) 21.63(4:59) 400
  Core Strength3 1:00:00
  Total43 36:55:59 189.06 304.26 1865

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Thursday Apr 30, 2015 #

6 PM

Running warm up/down 10:00 [1]

Orienteering 30:00 intensity: (35 @1) + (5:06 @2) + (14:52 @3) + (9:27 @4) 4.45 km (6:44 / km) +22m 6:35 / km
ahr:166 max:181 shoes: Inov-8 X-Talon 212 2015

Technical training at March Highlands. did a short course with a map that had only had features along the line between controls visible, everything else was whited-out.
7 PM

Running warm up/down 20:00 [1]

Wednesday Apr 29, 2015 #

6 PM

Orienteering 1:33:08 intensity: (32:45 @1) + (20:30 @2) + (16:02 @3) + (19:07 @4) + (4:44 @5) 11.5 km (8:06 / km) +65m 7:53 / km
ahr:151 max:199 shoes: Inov-8 X-Talon 212 2015

OOC running training at March Highlands. Did a course in a group with with Robbie, Eric, and Jeff. we ran two controls out with one person leading and the others following, then one control back at a faster pace taking your own route. repeated until we finished the course. after the course we did one interval on the road.

Tuesday Apr 28, 2015 #

3 PM

Cycling 1:34:08 intensity: (4:27 @1) + (25:46 @2) + (44:41 @3) + (9:43 @4) + (9:31 @5) 43.3 km (27.6 kph)
ahr:166 max:196

Monday Apr 27, 2015 #

Cycling - Stationary 40:00 [2]

Sunday Apr 26, 2015 #

2 PM

Orienteering 57:50 intensity: (58 @1) + (18:21 @2) + (37:07 @3) + (1:12 @4) + (12 @5) 7.51 km (7:42 / km) +18m 7:37 / km
ahr:161 max:193 shoes: Inov-8 X-Talon 212 2015

Easy recovery run around a course at the Barrens.

Saturday Apr 25, 2015 #

Event: Challenge the GAT's Adventure Run / Mini-Rogaine
 
9 AM

Running warm up/down 10:00 [1]

Orienteering 2:03:04 intensity: (1:03:00 @2) + (1:00:04 @3) 15.09 km (8:09 / km) +360m 7:17 / km
shoes: Inov-8 X-Talon 212 2015

Challenge the GAT's 3h Adventure run at Cité des Jeunes. fun event. cleared the course well under the time limit. finished second after Robbie. foot was good for most of it, started to feel it about 2/3 through the course.

Friday Apr 24, 2015 #

1 PM

Strength 30:00 [1]

Splitting firewood.
8 PM

Cycling - Stationary 30:00 [1]

Thursday Apr 23, 2015 #

6 PM

Running warm up/down 7:53 intensity: (1:07 @1) + (3:55 @2) + (2:33 @3) + (8 @4) + (10 @5) 1.1 km (7:10 / km) +77m 5:19 / km
ahr:153 max:204

Orienteering 55:13 intensity: (11:47 @1) + (32:54 @2) + (10:09 @3) + (14 @4) + (9 @5) 4.22 km (13:05 / km) +142m 11:12 / km
ahr:149 max:190 shoes: Inov-8 X-Talon 212 2015

Technical training on La Colline. did a star exercise. noticed the foot while running so I took it slow.
C • so I took it slow... 2
7 PM

Running warm up/down 6:04 intensity: (15 @1) + (2:40 @2) + (2:36 @3) + (31 @4) + (2 @5) 0.99 km (6:08 / km)
ahr:158 max:181

Wednesday Apr 22, 2015 #

10 AM

Strength 30:00 [1]

Splitting firewood.
6 PM

Running 1:01:52 intensity: (30:00 @1) + (17:46 @2) + (8:57 @3) + (5:09 @4) 6.8 km (9:06 / km)
ahr:136 max:183 shoes: Asics GEL-FujiRacer 3

OOC running training. did compass bearing intervals on a blanked-out map with equal recovery after each leg. then did a ~1700m loop around the perimeter of the park.

Tuesday Apr 21, 2015 #

3 PM

Running 30:02 intensity: (16 @1) + (1:23 @2) + (20:26 @3) + (7:57 @4) 6.42 km (4:41 / km) +68m 4:27 / km
ahr:170 max:179 shoes: Asics GEL-FujiRacer 3

7 PM

Running 30:00 [1]

jogging around during KRF coaching. foot started to feel a tad bit sore near the end.

Monday Apr 20, 2015 #

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [2]

Sunday Apr 19, 2015 #

Event: OOC Classic Event: Constance Bay
 
10 AM

Running warm up/down 25:00 [2]

11 AM

Orienteering race 56:42 intensity: (16 @1) + (2:44 @2) + (17:22 @3) + (32:09 @4) + (4:11 @5) 8.71 km (6:31 / km) +2m 6:30 / km
ahr:175 max:188 shoes: Inov-8 X-Talon 212 2014

B-meet at Constance Bay. had an ok race. made a couple-minute mistake on 6 and few other smaller mistakes. didn't really notice the foot at all except for the few times I whacked it on something.
12 PM

Running warm up/down 10:00 [1]

Saturday Apr 18, 2015 #

4 PM

Cycling 1:35:42 intensity: (1:49 @1) + (33:15 @2) + (48:48 @3) + (6:43 @4) + (5:07 @5) 43.3 km (27.1 kph)
ahr:164 max:219

Friday Apr 17, 2015 #

6 PM

Cycling 32:29 intensity: (59 @1) + (9:29 @2) + (17:48 @3) + (3:58 @4) + (15 @5) 13.62 km (25.2 kph) +89m
ahr:163 max:189

Short ride around the neighborhood. did 5 hill repeats in the middle. foot is a tad bit sore from running yesterday.
8 PM

Core Strength 20:00 [2]

Thursday Apr 16, 2015 #

6 PM

Orienteering 2:51 intensity: (8 @1) + (19 @2) + (2:24 @3) 0.61 km (4:40 / km) +2m 4:36 / km
ahr:163 max:174 shoes: Asics GEL-FujiRacer 3

Thursday technical training at Tunney's Pasture. foot felt ok. only really noticed it when turning left.
C • Good to hear its healing...... 1

Running warm up/down 15:00 [1]

warm-up, little bit of jogging between intervals and cool-down.
7 PM

Orienteering 6:17 intensity: (25 @1) + (2:16 @2) + (2:45 @3) + (50 @4) + (1 @5) 1.34 km (4:41 / km) +1m 4:40 / km
ahr:161 max:188 shoes: Asics GEL-FujiRacer 3

Orienteering 5:44 intensity: (1:00 @1) + (2:24 @2) + (2:11 @3) + (9 @4) 1.26 km (4:33 / km) +1m 4:32 / km
ahr:154 max:180 shoes: Asics GEL-FujiRacer 3

Orienteering 10:17 intensity: (33 @1) + (2:14 @2) + (4:20 @3) + (2:25 @4) + (45 @5) 2.25 km (4:34 / km) +2m 4:33 / km
ahr:165 max:199 shoes: Asics GEL-FujiRacer 3

Wednesday Apr 15, 2015 #

12 PM

Strength 30:00 [1]

cutting up and clearing deadfall from the forest. out for about 2h.
8 PM

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [2]

Tuesday Apr 14, 2015 #

Note

jogged around a bit during KRF coaching. foot felt ok. no pain but still a bit uncomfortable.

Monday Apr 13, 2015 #

1 PM

Cycling 1:59:29 intensity: (1:39 @1) + (43:49 @2) + (1:13:42 @3) + (7 @4) + (12 @5) 50.65 km (25.4 kph)
ahr:160 max:191

trans Canada rail trail to Carleton Place then back on the roads. foot is feeling better than it did yesterday.

Sunday Apr 12, 2015 #

10 AM

Note
(injured)

walked around in the woods a bit while the other HPP campers did the trainings :( foot felt about the same as it did yesterday.

Saturday Apr 11, 2015 #

10 AM

Orienteering 1:09:57 intensity: (19:14 @1) + (33:40 @2) + (14:53 @3) + (1:54 @4) + (16 @5) 9.13 km (7:40 / km) +45m 7:29 / km
ahr:148 max:202 (injured) shoes: Inov-8 X-Talon 212 2014

ran some of the Raid the Rib adventure race for training. mass started with the 2h half raid peoples but we did a route that would take less than 1:30. navigation was very clean. while running on a trail on the way to the third control I stepped on a pointy rock and heard a little "pop" from my foot. it hurt but didn't feel to bad so I kept going. for the rest of the run it was noticeable but only hurt a bit if I stepped on it a certain way. very little, if any noticeable swelling after the run. no visual bruising. hurts a bit if I push hard on the top of the foot around the joint at the posterior end of the 4th metatarsal. it is noticeable when walking and running about the same amount.
11 AM

Orienteering 22:21 intensity: (9:54 @1) + (10:49 @2) + (1:23 @3) + (9 @4) + (6 @5) 2.58 km (8:40 / km) +18m 8:22 / km
ahr:138 max:187 shoes: Inov-8 X-Talon 212 2014

visited a few more controls with Robbie.

Friday Apr 10, 2015 #

9 AM

Running warm up/down 29:08 intensity: (6:51 @1) + (12:09 @2) + (9:46 @3) + (13 @4) + (9 @5) 3.35 km (8:42 / km) +78m 7:47 / km
ahr:152 max:196 shoes: Inov-8 X-Talon 212 2014

jog to the start.
10 AM

Orienteering 45:23 intensity: (2:55 @1) + (17:14 @2) + (19:46 @3) + (5:21 @4) + (7 @5) 4.68 km (9:42 / km) +129m 8:31 / km
ahr:161 max:185 shoes: Inov-8 X-Talon 212 2014

re-ran the 2013 nationals M20 middle distance course at Mineral Springs. the slopes were super slippy and there was lots of mud. didn't go as well as the last time I did it. made two fairly big mistakes mostly due to sloppy compass bearings.
4 PM

Orienteering 1:04:27 intensity: (29 @1) + (2:50 @2) + (52:03 @3) + (8:46 @4) + (19 @5) 7.97 km (8:05 / km) +199m 7:11 / km
ahr:169 max:213 shoes: Inov-8 X-Talon 212 2014

Control Picking and short line-O on the Dundas Valley map. navigation went well. not quite as muddy as the morning training except for the steep greasy slopes of the K2 hill.

Thursday Apr 9, 2015 #

6 PM

Orienteering 16:29 intensity: (18 @1) + (2:08 @2) + (5:30 @3) + (8:16 @4) + (17 @5) 1.87 km (8:49 / km) +104m 6:54 / km
ahr:169 max:198 shoes: Inov-8 X-Talon 212 2014

training session #1 of the Hamilton HPP training camp. ran the last loop of the men's elite middle course from the 2013 COC's. it was muddy. the slopes were super slick.

Wednesday Apr 8, 2015 #

Strength (Logging) 1:00:00 [1]

cutting trees for firewood.
6 PM

Running 41:36 intensity: (8:00 @1) + (11:25 @2) + (15:16 @3) + (6:36 @4) + (19 @5) 3.99 km (10:26 / km) +22m 10:09 / km
ahr:157 max:221 shoes: Inov-8 X-Talon 212 2014

OOC running training. running in the clear-cut at Frank Ryan. 7x2min with 1:30 rest plus 30sec exercise involving a stump.
7 PM

Running 15:39 intensity: (1:46 @1) + (4:05 @2) + (4:41 @3) + (3:18 @4) + (1:49 @5) 3.63 km (4:19 / km) +2m 4:18 / km
ahr:164 max:198 shoes: Inov-8 X-Talon 212 2014

400m road loop relay in pairs. kept switching and running laps until each person's total running only time was at least 10 minutes.

Tuesday Apr 7, 2015 #

Cycling - Stationary 40:00 [2]

Monday Apr 6, 2015 #

1 PM

Orienteering 1:21:46 intensity: (32:45 @1) + (38:01 @2) + (9:24 @3) + (1:16 @4) + (20 @5) 12.01 km (6:48 / km) +19m 6:45 / km
ahr:141 max:200 shoes: Inov-8 X-Talon 212 2014

ran a long course at Stony Swamp. ankle deep snow in most places with some patches of bare ground. trails were icy.

Sunday Apr 5, 2015 #

11 AM

XC Skiing - Skate (Skate) 1:47:54 intensity: (52:03 @1) + (24:12 @2) + (31:39 @3) 21.63 km (4:59 / km) +400m 4:34 / km
ahr:136 max:205

Skiing from P6.

Saturday Apr 4, 2015 #

Strength (Logging) 1:30:00 [1]

cutting firewood.

Friday Apr 3, 2015 #

Strength (Logging) 1:15:00 [1]

cutting firewood.

Thursday Apr 2, 2015 #

Strength (Logging) 1:15:00 [1]

felling and cutting up trees for firewood.

Wednesday Apr 1, 2015 #

6 PM

Running 1:12:34 intensity: (13:52 @1) + (24:10 @2) + (17:18 @3) + (17:14 @4) 10.3 km (7:03 / km)
ahr:159 max:184 shoes: Asics GEL-FujiRacer 3

OOC running training. ran to the transitway at the Richmond Rd. bridge and did 5x300m on the grass median. then ran to Cassels and did 10x300m.

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