Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Running - Trail	8	7:11:41	38.81	(11:07)	62.46	(6:55)	2889
Orienteering - Forest - Training	1	1:28:49	10.85	(8:11)	17.45	(5:05)	185	30c
Running - Road	5	1:07:28	7.58	(8:54)	12.19	(5:32)	166
Orienteering - WET	1	37:58	5.04	(7:32)	8.12	(4:41)	45	29c
Orienteering - Sprint - Training	1	22:18	2.68	(8:19)	4.31	(5:10)	18	26c
Running - Intervals - Flat	1	15:00	2.49	(6:02)	4.0	(3:45)
Total	15	11:03:14	67.44	(9:50)	108.54	(6:07)	3303	85c

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Monday Jan 27, 2014 #

Note
(sick)

Started getting a sore throat on the weekend and a bit worse today... Too bad.

Thursday Jan 23, 2014 #

11 AM

Running - Road 26:39 [2] 5.56 km (4:47 / km) +132m 4:17 / km

Short run before lunch while working from home. A rare road run for me, but I wanted to soak up the sun and that's hard under the canopy of the rain forest.

Wednesday Jan 22, 2014 #

3 PM

Orienteering - Sprint - Training 22:18 [3] *** 4.31 km (5:10 / km) +18m 5:04 / km
26c

Test running a sprint camp course at Deer Lake. Was kind of checking out the mapping as I went along, so not full speed. Still, course is too long. Also need some map updates of vegetation and contours.

4 PM

Running - Road 10:00 [2] 1.6 km (6:15 / km)

Warm-up/cool-down.

Sunday Jan 19, 2014 #

10 AM

Orienteering - Forest - Training 1:28:49 [3] * 17.45 km (5:05 / km) +185m 4:50 / km
30c

WJR at Pacific Spirit. Arrived late after being up with the baby from 2 am to 6 am, and then getting a little sleep between 7 and 8. Missed the mass start so decided to make up my own private 90 min limit for the score-O. Went north of 16th as I usually do and cleaned up that side, then over for a loop to Camosun Bog. Trails are rock hard everywhere. Stiff running the last 30 min. Nice sunny day. Thanks to Meghan/John/Karen for a great course!

C • Mushy Trails 1

Saturday Jan 18, 2014 #

12 PM

Running - Road 11:45 [2] 2.16 km (5:26 / km) +26m 5:08 / km

Warm-up.

Running - Trail 28:04 [4] 4.92 km (5:43 / km) +225m 4:39 / km

Test loop in the daylight. Stuck behind tourists with vertigo on the suspension bridge. Twice. Nice sunny day.

Running - Road 5:07 [2] 0.73 km (6:59 / km) +1m 6:57 / km

Cool-down.

Wednesday Jan 15, 2014 #

7 PM

Orienteering - WET 37:58 [4] * 8.12 km (4:41 / km) +45m 4:33 / km
29c

WET at Ambleside by Jirka. No time for warm-up, so started stiffly, but tried to push a bit more towards the end. Nice with a long course.

Running - Road 9:57 [2] 1.54 km (6:29 / km) +7m 6:20 / km

Cool-down with Oliver in the stroller.

Sunday Jan 12, 2014 #

1 PM

Running - Trail 1:31:14 [2] 15.25 km (5:59 / km) +540m 5:05 / km

Longer run in the cold rain. First over to the Seymour side via BP, then Hyannis up and Bottle Top down. Then Fishermans all the way up to the 8 loop and then back again around Rice Lake and Suspension Bridge.

Friday Jan 10, 2014 #

12 PM

Running - Trail 36:26 [2] 5.26 km (6:56 / km) +285m 5:27 / km

Short lunch time run. Taking advantage of working from home today.

Tuesday Jan 7, 2014 #

5 PM

Running - Trail 29:33 [4] 5.24 km (5:38 / km) +232m 4:37 / km

Quick run before dinner. Did not have time to warm up, but tried to go a bit faster anyway. A loop with several stair climbs, some sections of faster flat trails and road, some gnarly stuff. Maybe this could be a good test run loop?

6 PM

Running - Road 4:00 [2] 0.6 km (6:40 / km)

Cool-down.

Sunday Jan 5, 2014 #

3 PM

Running - Trail 47:58 [2] 7.62 km (6:18 / km) +340m 5:09 / km

Lynn Valley run. Recovered the flag and SI unit that was lost at the New Year's run! Someone had been "kind" enough to remove it from where it was to a sign post at a trail junction.

C • Helpful strangers? 1

Saturday Jan 4, 2014 #

5 PM

Running - Trail 29:00 [2] 5.1 km (5:41 / km) +239m 4:36 / km

Warm-up/cool-down.

6 PM

Running - Intervals - Flat 15:00 [5] 4.0 km (3:45 / km)

5 x 3 min intervals around Rice Lake in the dark.

Thursday Jan 2, 2014 #

5 PM

Running - Trail 52:54 [2] 5.52 km (9:35 / km) +279m 7:39 / km

Picking up the last controls from yesterday's training. In the dark and pouring rain. Nasty. Then control 2 was not there anymore. Did a short search, but the conditions did not allow for much. Maybe a hike in the area on the weekend.

Wednesday Jan 1, 2014 #

9 AM

Running - Trail 1:56:32 [2] 13.56 km (8:36 / km) +749m 6:44 / km

Placing controls for the SI training.

http://gvoc.whyjustrun.ca/events/view/1353

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