Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Cycling4 9:24:30 126.09(13.4/h) 202.92(21.6/h) 719
  Orienteering3 5:38:35 27.04(12:31) 43.52(7:47) 504
  Strength 9 5:30:00
  Running8 4:47:55 29.16 46.94 331
  Cycling - Stationary4 2:12:00
  Core Strength6 1:27:00
  Total30 29:00:00 182.3 293.38 1554

«»
3:45
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Oct 31, 2015 #

Cycling - Stationary 36:00 [2]

Core Strength 15:00 [2]

Friday Oct 30, 2015 #

Strength (Loggersports) 30:00 [2]

Axe throw, horizontal chop, double buck.

Thursday Oct 29, 2015 #

Strength (Loggersports) 30:00 [2]

Axe throw, horizontal chop, swede saw, pulp toss.
C • pulp toss? 2

Wednesday Oct 28, 2015 #

8 PM

Running 50:31 intensity: (1:53 @1) + (25:04 @2) + (23:34 @3) 9.13 km (5:32 / km) +63m 5:21 / km
ahr:158 max:170 shoes: Saucony Fastwitch 6

A wet run to Riverside park and back.

Tuesday Oct 27, 2015 #

8 AM

Cycling 2:40:56 intensity: (39:21 @1) + (1:34:43 @2) + (26:52 @3) 53.85 km (20.1 kph) +237m
ahr:148 max:172

Up toward Petawawa, west along the river then back the same way. I was planning of doing a loop along a logging road but it turned out to be rougher than I had hoped, so I turned around after a few kilometers.
3 PM

Strength (Loggersports) 45:00 [3]

Axe throw, double buck, swede saw, horizontal chop, pulp toss.
C • Swede saw 2

Monday Oct 26, 2015 #

Strength (Loggersports) 30:00 [1]

Axe throw. my aim is getting good, but need to work on getting the right number of rotations.
C • What's the right number of ... 3

Sunday Oct 25, 2015 #

10 AM

Orienteering race 1:02:58 intensity: (46 @1) + (11:19 @2) + (33:02 @3) + (17:51 @4) 8.12 km (7:45 / km) +52m 7:31 / km
ahr:168 max:182 shoes: Icebug Spirit5 OLX

Sunday meet on a new map at Timm road. the majority of my race went well but made two big mistakes on 15 and 17 in the fields. I couldn't seem figure-out how the vegetation was mapped and ended running around the controls.

Running warm up/down 15:00 [2]

11 AM

Running warm up/down 15:00 [2]


Long Advance - Splits

Saturday Oct 24, 2015 #

9 AM

Cycling 1:57:00 [2] 28.0 km (14.4 kph)

Biking in Gatineau with Riel. mostly on trail 1.

Thursday Oct 22, 2015 #

Core Strength 15:00 [2]

All I had time for. its been a busy week.

Tuesday Oct 20, 2015 #

10 AM

Running 49:05 intensity: (36 @1) + (3:25 @2) + (30:05 @3) + (14:59 @4) 10.1 km (4:52 / km) +90m 4:39 / km
ahr:171 max:180 shoes: Saucony Fastwitch 6

To Riverside park via downtown, and back. beautiful weather. legs felt surprisingly good.

Sunday Oct 18, 2015 #

Event: OOC Challenge the GAT's Adventure Run/Rogaine (2 hr, 4 hr, 8 hr)
 
10 AM

Orienteering race 3:45:24 [3] 26.5 km (8:30 / km) +444m 7:51 / km
shoes: Icebug Acceleritas2

Challenge the GAT's 4h rogaine starting from Champlain lookout and finishing at Camp Fortune. ran with Patrik Lahti.

a fun race and a good course, which took some careful planning to pick the best route. we planned to clear the course but had a few backup routes planned if we were running out of time.

out of the start we took the lead and didn't run with any other group for the rest of the race. the first 2.5h went well, the orienteering was clean and Patrik did a great job keeping up with me.

after 2.5h we could feel the legs starting to get tired and Patrik started to struggle a bit. around 3h Patrik started cramping on some uphills so our pace slowed down. we then headed for the finish, and picked up a couple of more flat controls, leaving three controls on the top of the big hill as we weren't in the mood to climb anymore.

we finished with 15min to spare, and three controls skipped but ended up winning with a decent lead.
C • Solid performance. 1

Saturday Oct 17, 2015 #

Cycling - Stationary 30:00 [2]

Friday Oct 16, 2015 #

Strength (Loggersports) 45:00 [3]

Horizontal chop and log decking.

Thursday Oct 15, 2015 #

Core Strength 20:00 [2]

Wednesday Oct 14, 2015 #

1 PM

Cycling 2:41:57 intensity: (10:56 @1) + (1:41:36 @2) + (49:25 @3) 64.32 km (23.8 kph) +336m
ahr:154 max:172

A nice ride around l'lsle-aux-Allumettes in La Belle Province. went around the perimeter of the east side of the island to Chapeau, then a more direct route back to Pembroke.
5 PM

Strength (Loggersports) 30:00 [2]

Axe throw and horizontal chop.

Tuesday Oct 13, 2015 #

7 PM

Running 1:01:27 intensity: (25 @1) + (12:41 @2) + (43:04 @3) + (5:17 @4) 11.97 km (5:08 / km) +126m 4:53 / km
ahr:164 max:177 shoes: Saucony Fastwitch 6

Evening run around town. was planning on doing sort of a perimeter loop around Pembroke but missed a turn and went down an abandoned road through a corn field. once I figured out where I went I just ran along Muskrat river to downtown, then home.
9 PM

Core Strength 12:00 [2]

Sunday Oct 11, 2015 #

10 AM

Orienteering race 50:13 intensity: (57 @2) + (14:04 @3) + (28:05 @4) + (7:07 @5) 8.9 km (5:39 / km) +8m 5:37 / km
ahr:177 max:190 shoes: Icebug Spirit5 OLX

Sunday meet at McCarthy Woods. clean race and felt good physically. was mostly trail running, but that's unavoidable on this map.

Running warm up/down 15:00 [2]


Long advanced - Splits

Friday Oct 9, 2015 #

Cycling - Stationary 36:00 [2]

Thursday Oct 8, 2015 #

Strength (Loggersports) 45:00 [3]

Lots of horizontal chopping, and a bit of axe throw.

Wednesday Oct 7, 2015 #

Strength (Loggersports) 45:00 [3]

Horizontal chop, single buck, axe throw.

Tuesday Oct 6, 2015 #

Cycling 1:01:36 intensity: (1:17 @1) + (38:25 @2) + (21:54 @3) 28.06 km (27.3 kph) +105m
ahr:157 max:169

To Beachburg.

Cycling 1:03:01 intensity: (13 @1) + (20:24 @2) + (42:24 @3) 28.69 km (27.3 kph) +41m
ahr:162 max:173

Monday Oct 5, 2015 #

8 PM

Running 46:49 intensity: (1:24 @1) + (8:07 @2) + (29:54 @3) + (3:14 @4) + (4:10 @5) 8.1 km (5:47 / km)
shoes: Saucony Fastwitch 6

Ran down to the waterfront trail and did 4x500m with 1:30 rest between each. then 5 strides on the grass before heading back.

1:38
1:35
1:38
1:37
C • very nice speed! 3

Saturday Oct 3, 2015 #

Cycling - Stationary 30:00 [2]

Core Strength 15:00 [2]

Friday Oct 2, 2015 #

2 PM

Strength (Loggersports) 30:00 [3]

Loggersports practice. did horizontal chop, pole climb, single buck, axe throw.

Thursday Oct 1, 2015 #

7 PM

Running 35:03 intensity: (26 @1) + (54 @2) + (28:39 @3) + (5:04 @4) 7.64 km (4:35 / km) +52m 4:26 / km
ahr:169 max:178 shoes: Saucony Fastwitch 6

Down to the waterfront trail, then back.
9 PM

Core Strength 10:00 [2]

« Earlier | Later »