Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running Rough	2	2:05:40	7.94	(15:49)	12.78	(9:50)	824
Orienteering City/Park	3	1:59:52	13.78	(8:42)	22.17	(5:24)	262
Skiing - Skate	2	1:45:56	13.27	(7:59)	21.35	(4:58)	453
Running Smooth	3	1:11:11	5.96		9.59		230
Intervals Hills	2	6:38
Total	12	7:09:17	40.94		65.89		1769

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Sunday Jan 29, 2012 #

Intervals Hills 2:44 [5]

Two times up the Lynn Valley Stairs. 1:24 and 1:20.

2 PM

Running Rough 37:49 4.67 km (8:06 / km) +250m 6:23 / km
ahr:148 max:184

There was a break in the deluge, so went out for a short run. Up Mountain Hwy, down Lower Griffin, BP, couple of stair intervals, back up to Mountain Hwy.

Thursday Jan 26, 2012 #

Intervals Hills 3:54 [5]

4 short hill repeats on Coleman St.

7 PM

Running Smooth 32:05 5.79 km (5:32 / km) +180m 4:48 / km
ahr:142 max:179

Jog around the streets in the hood. It was dry for a change.

Wednesday Jan 25, 2012 #

Running Smooth 12:00 [2]

Warm-up/cool-down.

6 PM

Orienteering City/Park 31:53 6.49 km (4:55 / km) +31m 4:48 / km
ahr:167 max:179

WET at BCIT. It was wet.

Sunday Jan 22, 2012 #

10 AM

Running Rough 1:27:51 8.11 km (10:50 / km) +574m 8:00 / km
ahr:148 max:172

Slow run with Louise up behind the house. Took Dreamweaver all the way up to the Mosquito Cr crossing. Nice snowfall above 500 m elevation!

Wednesday Jan 18, 2012 #

6 PM

Skiing - Skate 42:33 9.18 km (4:38 / km) +227m 4:08 / km
ahr:170 max:179

Winter WET with ski-O/night-O at Cypress. Really fun to ski in the dark with a good headlamp. Russell did well to set a course with several route choice legs, even though the navigation itself is trivial. There just isn't enough of a network to make it difficult. -10 which is very cold for the west coast. Pushed fairly hard and the course started with massive climb.

Sunday Jan 15, 2012 #

10 AM

Orienteering City/Park 59:05 10.74 km (5:30 / km) +172m 5:06 / km
ahr:167 max:181

Why Just Run in Pacific Spirit. Score-O. I did the 1 hour version to not stress the calf. Did all but one control north of 16th Ave, then two south of 16th just at the end. A lot more challenging when the time limit comes into play, forcing you to make critical decisions on where to go. Legs felt stiff and I felt seriously out of shape. Could feel the calf a little bit, so will have to continue to be careful for a while. Very nice conditions, sunny and dusting of snow!

Saturday Jan 14, 2012 #

3 PM

Skiing - Skate 1:03:23 12.17 km (5:13 / km) +226m 4:46 / km
ahr:157 max:175

First ski of the season. Fresh snow, sunny afternoon, winter wonderland, parking lot circus. Good snow and about -5 or so. Not fast conditions, but not too slow either. Made my way up to the upper trails first and there is a lot of climb. Out of shape, so HR was high despite not moving fast. Really nice day!

Wednesday Jan 11, 2012 #

6 PM

Orienteering City/Park 28:54 4.94 km (5:51 / km) +59m 5:31 / km
ahr:148 max:179

WET at Prince of Wales. Otervals with David and Espen. Old-school map, but still fun with forked controls. Did not push particularly hard, but still started to feel a bit stiff in the left calf towards the end. Have to be careful and stretch a lot.

Tuesday Jan 10, 2012 #

6 PM

Running Smooth 27:06 3.79 km (7:09 / km) +50m 6:42 / km
ahr:125 max:170

First run in a very long time. Last I tried it was too soon and the calf with the torn muscle started hurting again. I had planned to run some orienteering in Sweden and Czech Rep over the Christmas holiday, but then I caught a cold and was sick for 2 weeks.

This was a short and easy jog around Rice Lake with Andrea. Left leg felt a bit strange in general, but no pain in calf.

C • Är det ngn form av gubbvad... 3

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