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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 30 days ending Sep 30, 2015:

activity # timemileskm+m
  Running16 9:48:43 49.82 80.18 367
  Cycling7 7:26:37 116.33 187.21 567
  Orienteering5 5:50:54 28.16(12:28) 45.31(7:45) 526
  Strength 3 1:30:00 15
  Cycling - Stationary1 30:00
  Core Strength2 20:00
  Total32 25:26:14 194.31 312.71 1475

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Tuesday Sep 29, 2015 #

8 AM

Cycling 2:41:54 intensity: (22:58 @1) + (1:57:18 @2) + (21:38 @3) 70.0 km (25.9 kph) +390m
ahr:149 max:171

Long ride south to Lake Doré and back. biking to school after this wasn't very enjoyable...
5 PM

Strength (Loggersports) 30:00 [3]

Loggersports practice. did quarter split, single buck, double buck, and axe throw.
C • Logging Sports?! 4

Sunday Sep 27, 2015 #

9 AM

Running warm up/down 15:00 [2]

10 AM

Orienteering race 1:24:56 intensity: (3:52 @2) + (1:07:48 @3) + (13:16 @4) 11.35 km (7:29 / km) +66m 7:16 / km
ahr:170 max:182 shoes: Icebug Spirit5 OLX

O-Fest long distance chase start. based on yesterdays run I was starting a dozen minutes back from Eric. a significant chunk of time, but I figured miracles can happen, and tried to catch-up as much as I could.

I started off alright, but the first half of the course I felt a bit shaky and hesitant. made a mistake on 3. took a horrible route through some rough open, then messed up the attack to the control. and on 6 I started looking for the control too soon on the wrong hill top.

after the halfway point on the course I started to orienteer properly and it went real well.

I didn't run with anyone during the race. I passed Trevor on the way to 2 and he then caught back up at 3 before I passed him again on the way to 4, didn't see anyone after that.



C • #187 2

Saturday Sep 26, 2015 #

Event: Ottawa O-Fest - 2015 Ontario Orienteering Championships
 
2 PM

Running warm up/down 20:00 [2]

Orienteering race 50:29 intensity: (24 @2) + (31:00 @3) + (15:02 @4) + (4:03 @5) 6.1 km (8:17 / km) +36m 8:02 / km
ahr:173 max:192 shoes: Icebug Spirit5 OLX

O-Fest middle. a disappointing race on my part. I wasn't focused enough, and wasn't reading the map enough. I started well but made a mistake on 4 from a poor bearing and plan.

on 8 I started running to a wrong control and after realizing it I didn't stop and relocate well enough before correcting, and lost map contact. I flopped around for a few minutes before relocating and continuing on.

the rest was ok apart from a poor control attack plan on 18, and bad route to 19. motivation level was low in the end.
3 PM

Running warm up/down 10:00 [1]


7 Middle - Splits

Friday Sep 25, 2015 #

Cycling - Stationary 30:00 [1]

Thursday Sep 24, 2015 #

4 PM

Running 58:19 intensity: (5:07 @1) + (12:28 @2) + (31:53 @3) + (7:36 @4) + (1:15 @5) 9.19 km (6:21 / km) +80m 6:05 / km
ahr:162 max:189 shoes: Asics GEL-FujiRacer 3

Ran an indirect route to Pansy Patch Park where I did a few short intervals. 2x550m, 2x220m, 6 continuous hill repeats. ran back direct route.

Wednesday Sep 23, 2015 #

4 PM

Running 13:12 [2] 2.82 km (4:41 / km) +2m 4:40 / km
shoes: Saucony Fastwitch 6

Long day at the office. got to school at 8, got home at 9. managed to fit in a run (or two runs) by biking back home after regular classes, then immediately running back to school for a bear awareness certificate course. officially certified bear aware...
8 PM

Running 14:48 [2] 2.71 km (5:28 / km) +20m 5:16 / km
shoes: Saucony Fastwitch 6

Tuesday Sep 22, 2015 #

7 AM

Cycling 37:34 intensity: (15 @1) + (5:51 @2) + (31:28 @3) 16.17 km (25.8 kph) +82m
ahr:163 max:174

Biking to Forest Lea. Chilly morning.
8 AM

Running 1:06:42 intensity: (1:16 @1) + (48:09 @2) + (17:17 @3) 9.0 km (7:25 / km) +24m 7:19 / km
ahr:156 max:165 shoes: Icebug Acceleritas2

Exploring more of Forest Lea. the trails never seem to end. It's a bit hillier in the western part with some patches of really nice open pine forest. saw a martin climbing a tree!
C • cool! 1
9 AM

Cycling 38:30 intensity: (1:25 @1) + (25:11 @2) + (11:54 @3) 16.2 km (25.2 kph)

4 PM

Strength (Loggersports) 30:00 [2] +15m

Loggersports practice. tried pole-climbing and axe throw.
C • How did you do at these? 10

Monday Sep 21, 2015 #

Cycling 15:00 [3]

Core Strength 10:00 [2]

Sunday Sep 20, 2015 #

10 AM

Running warm up/down 15:00 [2]

11 AM

Orienteering race 52:57 intensity: (19:41 @3) + (29:49 @4) + (3:27 @5) 8.1 km (6:32 / km) +35m 6:24 / km
ahr:176 max:190 shoes: Icebug Spirit5 OLX

Sunday meet at March Highlands. Had a decent run. no real mistakes other then a few hesitations. flow through the controls could have been better.

Long Advanced - Splits

Thursday Sep 17, 2015 #

Strength 30:00 [3]

First loggersports practice. did a bunch of sawin' and choppin'.

Wednesday Sep 16, 2015 #

6 PM

Running 55:55 intensity: (56 @1) + (11:09 @2) + (27:39 @3) + (7:12 @4) + (8:59 @5) 9.42 km (5:56 / km) +42m 5:48 / km
ahr:170 max:194 shoes: Saucony Fastwitch 6

Ran down to the riverfront Trail then did 3x1km with 3:30min rest between each. It was rough.

3:25
3:23
3:31

Tuesday Sep 15, 2015 #

7 AM

Cycling 35:57 intensity: (11 @1) + (8:35 @2) + (26:39 @3) + (32 @4) 16.1 km (26.9 kph) +78m
ahr:163 max:175

Biking to Forest Lea.
8 AM

Running 55:11 intensity: (5:28 @1) + (37:21 @2) + (12:22 @3) 7.51 km (7:21 / km) +23m 7:14 / km
ahr:153 max:166 shoes: Icebug Acceleritas2

Exploring part of the Forest Lea cross country ski area. lots of trails, single track MTB and otherwise. Forest looks nice but not super feature-rich.
9 AM

Cycling 36:22 intensity: (1:55 @1) + (19:20 @2) + (14:13 @3) + (54 @4) 16.2 km (26.7 kph) +17m
ahr:157 max:177

Biking Back.

Monday Sep 14, 2015 #

7 AM

Core Strength 10:00 [2]

8 AM

Running 37:30 intensity: (1:08 @1) + (8:09 @2) + (28:13 @3) 7.26 km (5:10 / km) +4m 5:09 / km
ahr:161 max:168 shoes: Asics GEL-FujiRacer 3

East along the railway bed to the bridge and back.

Sunday Sep 13, 2015 #

10 AM

Running warm up/down 15:00 [2]

11 AM

Orienteering race 1:41:07 intensity: (6:40 @1) + (50:41 @2) + (32:27 @3) + (11:19 @4) 9.03 km (11:12 / km) +340m 9:25 / km
ahr:158 max:184 shoes: Icebug Spirit5 OLX


Long Adv - Splits

Thursday Sep 10, 2015 #

5 PM

Running 1:03:03 intensity: (49 @1) + (11:06 @2) + (39:06 @3) + (4:56 @4) + (7:06 @5) 10.3 km (6:07 / km) +75m 5:54 / km
ahr:168 max:192 shoes: Asics GEL-FujiRacer 3

Ran to Pansy Patch Park then did 4x500m loops around the trails.

Tuesday Sep 8, 2015 #

5 PM

Running 1:12:22 intensity: (1:22 @1) + (14:30 @2) + (56:30 @3) 13.27 km (5:27 / km) +69m 5:19 / km
ahr:163 max:174 shoes: Saucony Fastwitch 6

Saturday Sep 5, 2015 #

10 AM

Cycling 2:01:20 intensity: (30 @1) + (1:12:04 @2) + (47:09 @3) + (1:02 @4) + (35 @5) 52.53 km (26.0 kph)
ahr:158 max:197

Wednesday Sep 2, 2015 #

6 PM

Running 1:06:41 intensity: (20:26 @1) + (21:07 @2) + (10:49 @3) + (13:49 @4) + (30 @5) 8.7 km (7:40 / km) +28m 7:32 / km
ahr:150 max:185 shoes: Saucony Fastwitch 6

OOC running training. ran down to Cassels and did 3x200m on 1.5min (run and rec). Then did a short score-O course in the woods and in Britannia Park. finished with 7x200m on the beach.

Tuesday Sep 1, 2015 #

8 PM

Orienteering race 1:01:25 intensity: (3:25 @1) + (7:19 @2) + (14:28 @3) + (29:39 @4) + (6:34 @5) 10.73 km (5:43 / km) +49m 5:36 / km
ahr:171 max:187 shoes: Icebug Acceleritas2

Final SOAR race of the series starting from the Royal Oak in Kanata. fun course with a good portion of forest orienteering.
10 PM

Running warm up/down 10:00 [1]

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