Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: pi

In the 31 days ending Aug 31, 2014:

activity	#	time	miles		km		+m
Running - Trail	4	4:00:19	22.79	(10:33)	36.68	(6:33)	1288
Orienteering - Forest - Race	2	2:33:18	10.87	(14:06)	17.5	(8:46)	650	48c
Orienteering - WET	2	59:30	6.12	(9:44)	9.84	(6:03)	82	51c
Running - Road	2	55:06	4.78	(11:31)	7.7	(7:09)	50
Running - Intervals - Flat	2	21:33	3.98	(5:25)	6.4	(3:22)
Total	11	8:49:46	48.54	(10:55)	78.12	(6:47)	2070	99c

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Sunday Aug 31, 2014 #

1 PM

Running - Trail 35:14 5.79 km (6:05 / km) +155m 5:22 / km
ahr:142 max:163

Felt tired and with low energy so downgraded the plan for another long run to a couple of loops around Princess Park.

Saturday Aug 30, 2014 #

12 PM

Running - Trail 1:11:45 10.89 km (6:35 / km) +433m 5:30 / km
ahr:155 max:177

From Grouse and home, via BP and Varley.

Wednesday Aug 27, 2014 #

7 PM

Orienteering - WET 14:31 *** 2.69 km (5:24 / km) +24m 5:10 / km
ahr:166 max:181 18c

WET at SFU. Sprint 1. Really intense nav and tricky. No warm-up so did not push too hard.

Orienteering - WET 12:11 *** 2.16 km (5:39 / km) +18m 5:25 / km
ahr:171 max:180 17c

WET at SFU. Sprint 2.

Monday Aug 25, 2014 #

6 PM

Running - Road 19:31 [2] 3.02 km (6:28 / km) +17m 6:17 / km

Warm-up.

Running - Intervals - Flat 10:33 [5] 3.2 km (3:18 / km)

Intervals at Handsworth with Ian, Graeme and Kate. This time 8x400m. Coach tnipen said 10x400m, but my left calf and hamstring (the side I had my worst achilles problems) got too stiff. Held pace fairly consistent behind the fast boys.

1:18
1:20
1:20
1:22
1:19
1:21
1:19
1:15

Running - Road 5:35 [2] 0.68 km (8:12 / km) +3m 8:01 / km

Cool-down.

Sunday Aug 24, 2014 #

12 PM

Running - Trail 58:20 [3] 9.2 km (6:20 / km) +250m 5:35 / km

Run from Old Buck parking lot back home. Really nice summer weather!

Monday Aug 18, 2014 #

6 PM

Running - Road 30:00 [2] 4.0 km (7:30 / km) +30m 7:14 / km

Warmup/cool down/between intervals.

7 PM

Running - Intervals - Flat 11:00 [5] 3.2 km (3:26 / km)

Intervals at Handsworth track with Ian and Kate. Not able to keep pace on the longer intervals...

200m: 0:40
400m: 1:20
600m: 2:07
800m: 2:53
600m: 2:04
400m: 1:20
200m: 0:36

Saturday Aug 16, 2014 #

12 PM

Running - Trail 1:15:00 [3] 10.8 km (6:57 / km) +450m 5:45 / km

BP from Grouse to Lynn Headwaters, then Varley down to End of the Line and home through the neighborhood. Cloudy and a bit muggy, but not hot. Felt better today.

Wednesday Aug 13, 2014 #

7 PM

Orienteering - WET 32:48 [3] *** 5.0 km (6:34 / km) +40m 6:18 / km
16c

WET at Mundy. A longer course using both the new sprint map and the old forest map, which made it fun! Dead body...

Sunday Aug 10, 2014 #

9 AM

Orienteering - Forest - Race 1:52:50 [3] *** 12.4 km (9:06 / km) +500m 7:34 / km
22c

WCOC Long. Was coughing a little bit after the Middle so decided to take it really easy on this one. Only control mistake on the whole course was 1 min at 13, plus took a bad long route choice to 7. Otherwise good nav and great long distance course. At the slow pace lungs felt normal, but totally not in shape for such a physically challenging race. Legs dead the last 3 km and lots of walking. Really glad to get going again and holding thumbs to stay healthy for a while and actually train a bit for BC Champs!

Saturday Aug 9, 2014 #

9 AM

Orienteering - Forest - Race 40:28 [4] **** 5.1 km (7:56 / km) +150m 6:55 / km
26c

WCOC Middle at Sabiston. Really nice terrain and great map. Started well and surprisingly won the first two splits. Then made a 45 sec hook on three and settled into a more average pace. Had a good consistent race but lungs were in shock after a month of inactivity and pneumonia.

Friday Aug 8, 2014 #

Event: Western Canadian Championships

Saturday Aug 2, 2014 #

Event: 2014 Canadian Champs

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