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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Running11 9:42:51 50.29 80.93 380
  Orienteering6 6:25:41 27.96(13:48) 45.0(8:34) 317
  Cycling - Stationary6 3:18:00
  XC Skiing - Skate3 2:48:54 24.29(6:57) 39.08(4:19) 510
  Cycling3 1:51:26 26.05 41.93
  Snowshoeing 1 56:52 4.21(13:30) 6.78(8:23) 90
  Strength 1 45:00
  Core Strength2 21:00
  Total31 26:09:44 132.8 213.73 1297

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Saturday Mar 31, 2012 #

10 AM

Running warm up/down 9:29 intensity: (21 @1) + (5:50 @2) + (3:18 @3) 1.24 km (7:40 / km) +1m 7:38 / km
ahr:157 max:177

Orienteering intervals 1:17:56 intensity: (6:48 @1) + (27:42 @2) + (27:34 @3) + (14:16 @4) + (1:36 @5) **** 9.24 km (8:26 / km) +141m 7:50 / km

Sprint training on the downtown map. ran the course jeff set for the training before the O-fest last year.

Friday Mar 30, 2012 #

Note
(rest day)

Thursday Mar 29, 2012 #

6 PM

Orienteering 48:21 intensity: (1:12 @1) + (6:33 @2) + (34:43 @3) + (5:53 @4) 5.66 km (8:32 / km) +18m 8:24 / km
ahr:167 max:187

Running at the Barrens. were going to to a control picking exercise but just ended running some controls from the men's elite course form the O-fest.

Wednesday Mar 28, 2012 #

6 PM

Running 1:34:34 intensity: (10:36 @1) + (30:27 @2) + (28:49 @3) + (20:31 @4) + (4:11 @5) 12.38 km (7:38 / km) +29m 7:33 / km

Tuesday Mar 27, 2012 #

Cycling - Stationary 36:00 [3]

Monday Mar 26, 2012 #

5 PM

Running tempo 29:50 intensity: (23 @2) + (2:37 @3) + (26:19 @4) + (31 @5) 6.5 km (4:36 / km) +47m 4:26 / km
ahr:182 max:195

Running warm up/down 13:00 [2]

Sunday Mar 25, 2012 #

3 PM

Orienteering 42:54 intensity: (1:39 @1) + (26:14 @2) + (15:01 @3) **** 4.79 km (8:57 / km) +15m 8:49 / km
ahr:157 max:178

Training at the Barrens. did the first half of course 5 from the O-fest last year.

Saturday Mar 24, 2012 #

9 AM

Orienteering 1:15:10 intensity: (46 @1) + (4:24 @2) + (53:46 @3) + (13:51 @4) + (2:23 @5) 9.78 km (7:41 / km) +60m 7:28 / km

Orienteering training on the Kanata Lakes map. My dad and I set up a corridor, contour's only, and control picking exercises. the running felt good and the woods were very nice.
C • wow, nice route running! 1

Friday Mar 23, 2012 #

Cycling - Stationary 36:00 [3]

Thursday Mar 22, 2012 #

Cycling 52:26 [3] 22.93 km (26.2 kph)

Wednesday Mar 21, 2012 #

Running 1:33:00 [4] 11.0 km (8:27 / km)
ahr:161 max:201

OOC running training. ran to the 4H loop, around it once then into the forest to find 25 stumps. then we did some compass intervals involving following a bearing to a house then counting the number of houses to a break or trail through the fence (to know if we followed it correctly) before running back to the start. finished with some bench step-ups and barefoot running.

Tuesday Mar 20, 2012 #

Note
(rest day)

Monday Mar 19, 2012 #

6 PM

Running 30:01 intensity: (27 @1) + (11:39 @2) + (16:21 @3) + (1:34 @4) 4.62 km (6:30 / km) +76m 6:00 / km
ahr:165 max:187

Running on the field.

Sunday Mar 18, 2012 #

10 AM

Orienteering warm up/down 15:08 intensity: (4 @1) + (1:55 @2) + (7:59 @3) + (4:10 @4) + (1:00 @5) 2.32 km (6:31 / km) +4m 6:28 / km

Orienteering 1:15:47 intensity: (38 @1) + (20:07 @2) + (48:20 @3) + (6:35 @4) + (7 @5) 7.14 km (10:37 / km) +12m 10:31 / km
ahr:166 max:197

contours only training at Constance Bay. very fun training and area. to bad this is the only time of year that I can run on this map because of its high population of poison ivy...

map
http://70.26.3.157/cgi-bin/reitti.cgi?act=map&id=9...
C • nice training 3
6 PM

Cycling 12:00 [1]

Saturday Mar 17, 2012 #

Core Strength 15:00 [3]

Friday Mar 16, 2012 #

Cycling 47:00 [3] 19.0 km (24.3 kph)

Thursday Mar 15, 2012 #

9 AM

Orienteering 50:25 intensity: (25 @1) + (17:04 @2) + (26:50 @3) + (4:15 @4) + (1:51 @5) 6.07 km (8:19 / km) +67m 7:53 / km

Training on the Corkstown map with Jeff and Eric. really nice to get into the woods again.

Wednesday Mar 14, 2012 #

6 PM

Running 1:16:04 intensity: (22 @1) + (27:43 @2) + (27:26 @3) + (15:48 @4) + (4:45 @5) 9.75 km (7:48 / km) +30m 7:41 / km

OOC running training. we did lots of shorter fast dills mostly on grass and though bits of forest.

Tuesday Mar 13, 2012 #

9 AM

Running 59:43 intensity: (11 @1) + (8:15 @2) + (48:41 @3) + (2:36 @4) 9.51 km (6:17 / km) +45m 6:08 / km
ahr:170 max:185

Running in Kanata with Jeff and Laura.

Monday Mar 12, 2012 #

Strength 45:00 [1]

striping and squaring a log by hand.

Sunday Mar 11, 2012 #

10 AM

Snowshoeing 56:52 intensity: (2 @1) + (4:33 @2) + (36:14 @3) + (12:59 @4) + (3:04 @5) 6.78 km (8:23 / km) +90m 7:52 / km

Snowshoe-O at Nakkertok.
11 AM

Running 19:00 [3]

12 PM

XC Skiing - Skate 24:34 [2] 4.73 km (5:12 / km) +61m 4:53 / km

Skiing after the race.

Saturday Mar 10, 2012 #

10 AM

XC Skiing - Skate 1:25:50 intensity: (5:34 @1) + (36:40 @2) + (34:43 @3) + (8:53 @4) 18.61 km (4:37 / km) +339m 4:14 / km
ahr:160 max:188

skiing in Gatineau.

Friday Mar 9, 2012 #

Note
(rest day)

Thursday Mar 8, 2012 #

Cycling - Stationary 30:00 [3]

Wednesday Mar 7, 2012 #

Running 1:25:00 [4] 11.9 km (7:09 / km)

Tuesday Mar 6, 2012 #

5 PM

Running 36:04 intensity: (3:07 @2) + (15:46 @3) + (16:49 @4) + (22 @5) 6.88 km (5:15 / km) +107m 4:52 / km
ahr:177 max:197

Monday Mar 5, 2012 #

Cycling - Stationary 36:00 [3]

Core Strength 6:00 [3]

Sunday Mar 4, 2012 #

12 PM

XC Skiing - Skate (Skate) 58:30 intensity: (46 @1) + (17:13 @2) + (39:52 @3) + (35 @4) + (4 @5) 15.75 km (3:43 / km) +110m 3:35 / km
ahr:166 max:194

Skiing at Fitzroy. the conditions were really nice and fast down in the campground loop but the perimeter loop was covered in pinecones and small branches.

Saturday Mar 3, 2012 #

4 PM

Running 37:06 intensity: (3 @1) + (2:44 @2) + (22:58 @3) + (9:39 @4) + (1:42 @5) 7.16 km (5:11 / km) +45m 5:01 / km

Friday Mar 2, 2012 #

Cycling - Stationary 30:00 [3]

Thursday Mar 1, 2012 #

Cycling - Stationary 30:00 [3]

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