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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 30 days ending Jun 30, 2015:

activity # timemileskm+m
  Orienteering14 14:42:05 63.16(13:58) 101.65(8:41) 1406
  Running14 8:46:50 34.04 54.77 1410
  Cycling3 3:51:14 66.37(17.2/h) 106.81(27.7/h) 389
  Cycling - Stationary4 2:24:00
  Core Strength3 35:00
  Total32 30:19:09 163.57 263.24 3205

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Tuesday Jun 30, 2015 #

9 AM

Orienteering 1:58:05 intensity: (44:05 @1) + (23:59 @2) + (37:30 @3) + (12:31 @4) 7.97 km (14:49 / km) +194m 13:13 / km
ahr:149 max:182 shoes: Icebug Spirit5 OLX

4 PM

Orienteering 1:18:00 intensity: (9:12 @1) + (1:05:43 @2) + (3:05 @3) 6.83 km (11:25 / km) +237m 9:44 / km
ahr:149 max:164 shoes: Icebug Spirit5 OLX

Monday Jun 29, 2015 #

5 PM

Orienteering 1:03:00 intensity: (44:51 @1) + (15:53 @2) + (2:05 @3) + (6 @4) + (5 @5) 4.14 km (15:13 / km) +164m 12:42 / km
ahr:130 max:186 shoes: Icebug Spirit5 OLX

Sunday Jun 28, 2015 #

9 AM

Running warm up/down 20:00 [2]

C • Middle Qual 1
10 AM

Orienteering race 1:27:34 intensity: (58:54 @3) + (27:59 @4) + (41 @5) 11.33 km (7:44 / km) +313m 6:48 / km
ahr:172 max:186 shoes: Icebug Spirit5 OLX

Norsk O-festival Long.
11 AM

Running warm up/down 5:00 [1]

Saturday Jun 27, 2015 #

11 AM

Running warm up/down 20:00 [2]

Orienteering race 48:13 intensity: (20:30 @3) + (19:54 @4) + (7:49 @5) 5.24 km (9:12 / km) +205m 7:42 / km
ahr:176 max:191 shoes: Icebug Spirit5 OLX

Norsk O-festival middle.

Friday Jun 26, 2015 #

Event: Norsk O-Festivalen
 

Thursday Jun 25, 2015 #

6 PM

Orienteering 42:11 intensity: (25 @1) + (4:35 @2) + (37:11 @3) 5.04 km (8:22 / km) +52m 7:58 / km
ahr:165 max:174 shoes: Icebug Spirit5 OLX

Another training at Acktjärnarna. went at an easy pace. felt much better than yesterday but still a bit tired. navigation was very clean apart from two hooks into controls. start heading to Norway tomorrow.

Wednesday Jun 24, 2015 #

11 AM

Orienteering 42:00 intensity: (2:04 @1) + (19:58 @2) + (19:58 @3) 4.3 km (9:46 / km) +27m 9:28 / km
ahr:156 max:168 shoes: Icebug Spirit5 OLX

Ran a short training at Acktjärnarna. beautiful open forest with very mossy ground. took it very slow but kept the navigation very clean. felt tired from jet-lag and traveling.

Tuesday Jun 23, 2015 #

Note

in Sweden.

Sunday Jun 21, 2015 #

7 PM

Cycling 45:00 [2] 21.0 km (28.0 kph) +100m

Saturday Jun 20, 2015 #

10 AM

Orienteering race 1:05:48 intensity: (10 @1) + (2:54 @2) + (49:37 @3) + (13:07 @4) 10.98 km (6:00 / km) +6m 5:59 / km
ahr:170 max:181 shoes: Icebug Spirit5 OLX

Farsta relay at McCarthy Woods. ran solo so I did all of the loops. It was mostly trail running with controls near the trails but I still managed to make some silly mistakes. most notably #5 which I circled a few times before finally finding it.

Friday Jun 19, 2015 #

1 PM

Orienteering intervals 1:10:53 intensity: (40:26 @1) + (15:45 @2) + (11:42 @3) + (2:55 @4) + (5 @5) 5.53 km (12:49 / km) +39m 12:23 / km
ahr:140 max:181 shoes: Icebug Spirit5 OLX

Ran the first five controls of the NAOC M21E middle course trying to beat the winners splits. took full recovery at each control and after each attempt. re-ran each leg until I beat the split time, except for control 3 which I gave three attempts then moved on. really had to go full gas to beat the splits so the map reading was minimal. woods were quite thick with the summer foliage.
C • good 1

Thursday Jun 18, 2015 #

3 PM

Cycling 1:23:59 intensity: (48 @1) + (50:27 @2) + (27:41 @3) + (4:03 @4) + (1:00 @5) 38.24 km (27.3 kph) +130m
ahr:159 max:181

Wednesday Jun 17, 2015 #

11 AM

Running 15:00 intensity: (10:00 @2) + (5:00 @3) 1.28 km (11:43 / km) +1m 11:40 / km
shoes: Asics GEL-FujiRacer 3

Practicing my emit punching.
C • Emit 2
6 PM

Running 1:17:34 intensity: (35:38 @1) + (26:46 @2) + (14:34 @3) + (31 @4) + (5 @5) 8.35 km (9:17 / km) +43m 9:03 / km
ahr:141 max:185 shoes: Asics GEL-FujiRacer 3

OOC running training. ran down to Britannia Park and did 10 x touching 10 trees with 30s rest between each set. then 3 continuous loops on the rocky jetty. finished with 10 minutes on the Britania road hill loop, up through the rough-open and down on the grass.

Tuesday Jun 16, 2015 #

Event: OOC Summer Solstice Series, Event #3: Nepean Sportsplex/Pinhey Forest
 
6 PM

Running warm up/down 15:00 [2]

Orienteering race 1:05:30 intensity: (20:00 @2) + (30:00 @3) + (15:30 @4) 10.35 km (6:20 / km) +13m 6:17 / km
shoes: Icebug Spirit5 OLX

Summer Solstice #3 at Nepean Sportsplex. I got all the controls but was 5mins over the time limit.

Monday Jun 15, 2015 #

6 PM

Running 33:37 intensity: (3:13 @1) + (19:20 @2) + (10:19 @3) + (38 @4) + (7 @5) 7.22 km (4:39 / km) +58m 4:29 / km
ahr:153 max:186 shoes: Saucony Fastwitch 6

Sunday Jun 14, 2015 #

4 PM

Running hills 1:30:38 intensity: (19:38 @1) + (34:38 @2) + (35:58 @3) + (22 @4) + (2 @5) 10.48 km (8:39 / km) +568m 6:48 / km
ahr:147 max:175 shoes: Inov-8 X-Talon 212 2015

Another hill session at Pakenham. did the same thing as last time, up and down all the runs then 5 short repeats. then did a bit more exploring at the end.

Saturday Jun 13, 2015 #

2 PM

Orienteering 59:59 intensity: (48 @1) + (27:26 @2) + (31:45 @3) 6.44 km (9:19 / km) +11m 9:14 / km
ahr:159 max:171 shoes: Icebug Spirit5 OLX

Training at the Barrens. was planning on doing two courses but ended up just doing one. it was really hot out and the deer flies were bad.

Friday Jun 12, 2015 #

Cycling - Stationary 44:00 intensity: (16:00 @2) + (20:00 @3) + (8:00 @4)

Wednesday Jun 10, 2015 #

Cycling - Stationary 40:00 [2]

Core Strength 15:00 [1]

Tuesday Jun 9, 2015 #

Event: OOC Summer Solstice Series, Event #2: Brewer Park/Carleton University
 
6 PM

Running warm up/down 15:00 [1]

7 PM

Orienteering 31:46 intensity: (5 @1) + (18 @2) + (1:31 @3) + (26:49 @4) + (3:03 @5) 6.3 km (5:03 / km) +21m 4:58 / km
ahr:181 max:187 shoes: Inov-8 X-Talon 212 2015

Summer solstice event #2 at Brewer Park and Carleton university.

Monday Jun 8, 2015 #

8 PM

Running 41:10 intensity: (2:50 @1) + (15:42 @2) + (11:04 @3) + (10:34 @4) + (1:00 @5) 7.91 km (5:12 / km) +116m 4:51 / km
ahr:163 max:186 shoes: Saucony Fastwitch 6

3x1200m with 2min rest between each. 4:40, 4:40, 4:34

Sunday Jun 7, 2015 #

11 AM

Running warm up/down 15:00 [2]

Orienteering race 56:22 intensity: (10:00 @2) + (30:00 @3) + (16:22 @4) 9.23 km (6:06 / km) +99m 5:48 / km
shoes: Inov-8 X-Talon 212 2015

Sunday meet at NRC. was a mix of urban and new forest terrain to the north of the campus.

Long Advanced - Splits

Saturday Jun 6, 2015 #

9 AM

Running hills 1:26:16 intensity: (27:14 @1) + (30:13 @2) + (26:53 @3) + (1:04 @4) + (52 @5) 9.44 km (9:08 / km) +598m 6:56 / km
ahr:145 shoes: Icebug Spirit5 OLX

At Mt. Pakenham ski hill. ran up and down all the major ski runs then did 5 short hill repeats. finished with a jog up to the top in the forest. woods look nice.

Friday Jun 5, 2015 #

8 PM

Cycling - Stationary 30:00 [1]

9 PM

Core Strength 10:00 [1]

Thursday Jun 4, 2015 #

5 PM

Cycling 1:42:15 intensity: (42:15 @2) + (1:00:00 @3) 47.57 km (27.9 kph) +159m

Wednesday Jun 3, 2015 #

6 PM

Running 1:17:35 intensity: (40:03 @1) + (23:32 @2) + (10:00 @3) + (3:20 @4) + (40 @5) 10.1 km (7:41 / km) +26m 7:35 / km
ahr:133 max:220 shoes: Asics GEL-FujiRacer 3

OOC running training. ran down to Mud Lake and did one lap of the lake on the trails. divided the loop into 10 intervals with equal recovery between each. after full recovery did 2x the berm trail + running every trail that went down to the river, then road back to the start. full recovery between each. reversed direction on the second. finished with a 600m on the road (1:46).

Tuesday Jun 2, 2015 #

Event: OOC Summer Solstice Series, Event #1: Timm Road South
 
6 PM

Running warm up/down 15:00 [2]

Orienteering 52:44 intensity: (7:24 @1) + (13:54 @2) + (17:55 @3) + (12:01 @4) + (1:30 @5) 7.97 km (6:37 / km) +25m 6:31 / km
ahr:160 max:203 shoes: Inov-8 X-Talon 212 2015

Summer Solstice #1 at Timm Rd South.

Monday Jun 1, 2015 #

8 PM

Cycling - Stationary 30:00 [1]

Core Strength 10:00 [1]

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