Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 28 days ending Feb 28, 2015:

activity	#	time	miles		km		+m
Running - Trail	6	5:20:51	32.09	(10:00)	51.64	(6:13)	1491
Orienteering - Forest - Training	1	39:22	3.36	(11:43)	5.41	(7:17)	297	17c
Orienteering - Sprint - Race	2	36:33	3.88	(9:26)	6.24	(5:51)	41	31c
Running - Road	3	29:33	2.6	(11:21)	4.19	(7:03)	89
Orienteering - Sprint - Training	1	25:30	2.48	(10:18)	3.99	(6:24)	87	15c
Total	11	7:31:49	44.4	(10:11)	71.46	(6:19)	2005	63c

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Saturday Feb 28, 2015 #

4 PM

Running - Trail 44:38 7.99 km (5:35 / km) +215m 4:55 / km

Princess Park. Mostly easy and then two tempo loops where I pushed fairly hard. Felt much better today.

Thursday Feb 26, 2015 #

4 PM

Running - Trail 1:11:16 [2] 10.08 km (7:04 / km) +361m 6:00 / km

Princess Park, BP, Varley. Felt weak and with an unsettled stomach, but it was really nice in the woods.

Sunday Feb 22, 2015 #

6 PM

Orienteering - Forest - Training 39:22 [4] *** 5.41 km (7:17 / km) +297m 5:43 / km
17c

Night-O #5 at Capilano River. Big mass start with unforked course. Pack together for first 4. I overran 5 and fell behind, but then the pack had to search for 6 a bit so got that one first again. After big climb up to 8 it was myself, Ian C, Gilles and Graeme. Ian C took the wrong turn towards 11 and fell behind. I took the wide left route to 14, but that turned out to be about equal as I met up with Gilles and Graeme again. Found the right indistinct trail towards the last control and got that first. But there was a very long road sprint to the finish and Graeme got me in the end, but Gilles left 17 in the wrong direction and never quite caught up. Super fun training.

Wednesday Feb 18, 2015 #

4 PM

Running - Trail 39:04 [2] 6.75 km (5:47 / km) +175m 5:07 / km

Easy run up to Princess Park. Right hip a bit stiff from the weekend.

Sunday Feb 15, 2015 #

9 AM

Running - Road 7:11 [2] 1.22 km (5:53 / km)

Warm-up.

Orienteering - Sprint - Race 17:47 [4] ** 2.8 km (6:21 / km)
11c

Setup race at Centennial. Wrong route choice to 5 losing 40 sec. Otherwise good, but not very fast.

Running - Road 4:13 [2] 0.55 km (7:37 / km) +14m 6:45 / km

Cool-down.

11 AM

Orienteering - Sprint - Race 18:46 [4] **** 3.44 km (5:27 / km) +41m 5:09 / km
20c

Chase at the Bike Park. Really fun race. Started just behind Ian Smith and Leif Blake, with Forest, Graham Ereaux(!) and Ben Smith just behind. Ben and I pulled away from this pack towards 4 and ran most of it together, but then Ben got lost on a different route choice to 16 so I got him. Felt like I was running well, but my time was far behind the winning time. Getting slow...

Saturday Feb 14, 2015 #

10 AM

Running - Road 10:33 [2] 1.15 km (9:09 / km) +65m 7:08 / km

Warm-up.

Orienteering - Sprint - Training 25:30 [4] 3.99 km (6:24 / km) +87m 5:46 / km
15c

Test running Grousewoods course at Sprint Camp.

Tuesday Feb 10, 2015 #

2 PM

Running - Trail 1:11:02 [3] 11.7 km (6:04 / km) +315m 5:21 / km

Longer run up to BP.

Sunday Feb 8, 2015 #

5 PM

Running - Trail 38:30 [2] 6.28 km (6:08 / km) +117m 5:37 / km

Easy jog up to Princess Park as it was getting dark.

Friday Feb 6, 2015 #

12 PM

Running - Trail 56:21 [3] 8.83 km (6:23 / km) +308m 5:26 / km

Run from home, up through Princess Park, up to BP, then back via Varley and stopped and Rennies to pick up key. A break in the rain when the run started, but then hammering again. Very warm though...

1 PM

Running - Road 7:36 [3] 1.26 km (6:01 / km) +10m 5:48 / km

From Rennies and back home.

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