Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Jan 31, 2011:

activity

time

miles

XC Skiing - Skate

13:02:15

4.97

8.0

Running

10:43:00

33.86

54.5

Snowshoeing

3:40:00

Strength

1:00:00

Core Strength

20:00

Cycling - Stationary

20:00

Total

29:05:15

38.84

62.5

2:15

0:00

» now

Monday Jan 31, 2011 #

Snowshoeing 1:40:00 [1]

snowshoeing ski trails behind the house.

Sunday Jan 30, 2011 #

XC Skiing - Skate race (Skate) 32:15 [4] 8.0 km (4:02 / km)

My first ski race of the season at Pembroke. really nice area with very nice winding trails. I had a pretty good race finishing 4th in M16-18.

C • Congrats Alex... 3

XC Skiing - Skate warm up/down 30:00 [1]

Saturday Jan 29, 2011 #

XC Skiing - Skate 2:00:00 [3]

ski training at P5. started with classic then ended with skating.

Friday Jan 28, 2011 #

Snowshoeing 1:30:00 [1]

snowshoeing ski trails in the front yard.

Note

finished my exams! :)

interval training on Cassels. we did 1800m 3x300m 1800m 3x300m then 2 more 300m. The 1800s were split into three different paces, slow, medium, fast. the first one was S,M,F and the second was M,F,S.
It didn't feel that great today, probably because i'm still recovering from that sickness.

Tuesday Jan 25, 2011 #

XC Skiing - Skate 1:35:00 [3]

ski training on the new trails behind the Mlacak centre. we did some time trials and sprints mostly.

Sunday Jan 23, 2011 #

Snowshoeing 30:00 [1]

snowshoeing the trails behind my house.

Thursday Jan 20, 2011 #

XC Skiing - Skate (skate) 50:00 [1]
(sick)

school ski team training at the Y camp.

Wednesday Jan 19, 2011 #

Note
(sick)

Tuesday Jan 18, 2011 #

XC Skiing - Skate (classic) 1:15:00 [1]
(sick)

ski training at the Y camp. really slow and relaxing ski around the trails.

Sunday Jan 16, 2011 #

Running 2:15:00 [3] 20.0 km (6:45 / km)

Long run at around rockcliffe and the aviation museum (rockcliffe airport). there was 10cm of new snow on the trails which made it hard to run, especially around the airport.

Saturday Jan 15, 2011 #

XC Skiing - Skate (classic) 1:10:00 [3]

skiing at P5. went on the parkway, then up the trail to P6 then back along the parkway.

C • Skiing 1

Friday Jan 14, 2011 #

Note
(rest day)

Thursday Jan 13, 2011 #

XC Skiing - Skate 55:00 [1]

ski practice with the school team.

Wednesday Jan 12, 2011 #

Running warm up/down 35:00 [2]

Running intervals 55:00 [4]

Interval training at the 1k loop. 6x1000 with 2min+ rest after each. the last two intervals are split into two with a short rest between them. legs were sore and stiff from the classic skiing yesterday.

4:19
4:19
4:20
4:23
4:31 (rest at about 500m)
4:56 (rest at about 500m)

Tuesday Jan 11, 2011 #

XC Skiing - Skate (Classic) 1:15:00 [2]

ski training at the golf course. first time classic skiing this season. just enough snow to ski.

Monday Jan 10, 2011 #

XC Skiing - Skate 1:00:00 [1]

first ski practice with the school team. barely enough snow to ski, so we just stayed on the practice field.

Sunday Jan 9, 2011 #

Running long 2:08:00 [3] 19.5 km (6:34 / km)

Long run starting at the experimental farm with a short orienteering course. then to bates island and back, where we finished with another orienteering course. some streets/paths were covered with snow which made it difficult, but the rest was ok. by the end my legs were pretty much dead, so the last orienteering course was really slow.

Saturday Jan 8, 2011 #

XC Skiing - Skate (skating) 2:00:00 [3]

Ski training and time trial at P5. we did a warm up around the Penguin picnic area then did a 5km time trial. after that we just did some technique exercises. lots of snow but it wasn't groomed which made it a bit difficult.

Thursday Jan 6, 2011 #

Cycling - Stationary 20:00 [2]

Wednesday Jan 5, 2011 #

Running warm up/down 30:00 [2]

Running intervals 48:00 [3]

Interval training at woodroffe HS. legs felt slow and heavy.

4min strides with rest
2x550m (5:12)
4min strides with rest
550m (2:31)
30sec rest
550m (2:37)
4min strides with rest
2x550m (5:26)
4min strides with rest
550m (2:33)
30 sec rest
550m (2:44)
4min strides with rest
2x550m (5:39)
2min strides with rest

Tuesday Jan 4, 2011 #

Running 20:00 [1]

jogging around and some sprints up the hill

Strength 1:00:00 [1]

Ski training at the KRC in Kanata. due to lack of snow we did a bunch of bounds, jumps, and strides up the hill.

Monday Jan 3, 2011 #

Core Strength 10:00 [2]

Sunday Jan 2, 2011 #

Running long 1:30:00 [3] 15.0 km (6:00 / km)

Sunday long run. we started at Carleton U with a short sprint course, then ran along the canal to Ottawa U, where we did another sprint course. after that we ran back toward Carleton U through Glebe. once back a Carleton we did a final course. It didn't feel that great at the start especially along the canal toward Ottawa U, but after that it felt a lot better. Really nice route, the sprint courses made it a lot more fun.

Saturday Jan 1, 2011 #

Running 25:00 [2]

really warm out. nice easy run in the fog.

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