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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Timato

In the 31 days ending May 31, 2011:

activity # timemileskm+m
  Cycling7 16:44:00 210.64 339.0
  Orienteering7 11:53:54
  Running13 8:58:06
  Strength6 5:05:00
  Other4 4:45:00
  Paddling4 1:55:00 8.64 13.9
  Stretching2 40:00
  Total36 50:01:00 219.28 352.9
  [1-5]36 49:51:00
averages - sleep:7.8

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Tuesday May 31, 2011 #

7 AM

Running 13:00 [3]
slept:7.5

Run into work.

Paddling (Rowing Machine) 30:00 [3] 6.9 km (4:21 / km)

6 PM

Running 1:00:00 [4]
slept:7.5

A good run tonight with some extra hills thrown in at the end. We ended up stopping a bit more than usual to get the group back together because we were without the normal group leader and making the route up as we went along.
C • Geez - you make it sound li... 1

Sunday May 29, 2011 #

8 AM

Cycling 2:24:00 [3]
ahr:137 max:171 slept:7.0

Headed out to Puslinch Tract to ride there as I'd read that it's trails held up better in wet weather than other trails. After 20 min in my chain broke and I was worried my ride was over, but then 2 guys came by and one of them was wearing a Milton Basement Racers jersey so I flagged them down. Turned out it was Eddie's friend Steve and his friend Chris has a chain tool so I could repair the bike. Ended up riding with them for the rest of the morning. Great fast paced ride and we hit some really nice flowing single track.

C • Quick Link 6

Saturday May 28, 2011 #

8 AM

Cycling 2:01:00 [4]
ahr:143 max:166 slept:7.25

Out riding on the road with Mrs Tiny. I was on the mtb and she was on her road bike. I had to really push to keep on the hills which was good training for me.

Thursday May 26, 2011 #

5 PM

Other (Ball Hockey) 1:00:00 [3]

Wednesday May 25, 2011 #

7 AM

Strength 1:00:00 [1]
slept:7.5

Upper body and core only.
7 PM

Orienteering 34:58 [3]

A good course set by Mick at Dumfries CA.

Orienteering 15:00 [4]

Went out for some more map running/excercise after finishing the loop.

Tuesday May 24, 2011 #

6 PM

Running 55:00 [3]
slept:7.0

A good fast pace tonight and more people out tonight including some old faces from last year.

Monday May 23, 2011 #

10 AM

Orienteering 1:35:00 [3]
slept:7.0

Training with Nick and Mick in Hilton Falls. A combination of trail running, orienteering and terrain running.

Saturday May 21, 2011 #

8 AM

Cycling long 4:07:00 [3] 128.0 km (1:56 / km)
slept:7.0

A great day to be out riding. Ended up with a bit of a burn around my jersey. Bring on the cycling tan.

Friday May 20, 2011 #

5 PM

Cycling (Road) 1:28:00 [3] 44.0 km (2:00 / km)
ahr:137 max:162 slept:7.5

Thursday May 19, 2011 #

5 PM

Other (Ball Hockey) 1:00:00 [3]
slept:7.5

Wednesday May 18, 2011 #

6 AM

Stretching (Yoga for Flexibility) 30:00 [1]
slept:7.5

6 PM

Orienteering 45:00 [3]

Stars training in Kitchener. 1st 19 min was setting out flags for one course, 2nd was running the other course.

Running 5:21 [5]

Nick decided some of us needed some more running so we headed back to the park and did one loop of his interval route. I hearby dub these Nickervals.
7 PM

Running 20:00 [2]

Rest of the time was light jogging including picking up the controls.

Tuesday May 17, 2011 #

Note

I'm planning on heading to New York for the Regaine event this year. So far it's just myself going. If anyone else is interested or also planning on going let me know as I'd appreciate the chance to car pool with someone else.

C • Regaine June 4-5 1
7 AM

Running 13:00 [2]
slept:7.5

Run into work.

Paddling (Rowing Machine) 25:00 [3]

Tried something different on the rowing machine. After a brief warm up did 5 sets of 1000 m. Was able to get the last one down to 4 min. 30s brake inbetween each interval.

Strength 15:00 [1]

A few weights after the rowing machine, upper body only.
6 PM

Running (Tuesday Night Trails) 55:00 [3]

I was really feeling the hills on this run. A small but good group out tonight including a few surprises.

Sunday May 15, 2011 #

Running tempo 30:00 [4]

This time is for the tempo running. Two sets were in the woods and one was on the track at a local high school.
C • Sulpher 4
9 AM

Running long 1:38:45 [3]
slept:8.5

Out running with Nick and Mick. We went from Nick's house on a loop that included three tempo loops during the run.

Saturday May 14, 2011 #

8 AM

Cycling 3:07:00 [3] 89.0 km (2:06 / km)
slept:7.5

Road to Elmira, st Clements, Linwood and home. Enjoyed a homemade cinnamon bun in Lineood when I stopped to refill my water. Very wet the whole ride, but I knew the Phats would be out.

Friday May 13, 2011 #

7 AM

Strength 50:00 [1]
slept:7.0

C • Sleep 2

Thursday May 12, 2011 #

Other (Ball Hockey) 1:00:00 [3]
slept:6.5

Wednesday May 11, 2011 #

7 AM

Strength 1:00:00 [1]
slept:6.5

Upper body and core.
6 PM

Running warm up/down 10:00 [2]

Orienteering (Contour O) 28:23 [3]

Ran this pretty well except at one point, went back to a known location and re-attacked it and this worked.
7 PM

Orienteering 19:33 [3]

Second training course involved a course of 10 controls with only small details near the contorl and the rest of the map removed. Had a bit of trouble on 6 and 8, otherwise was smooth.

Tuesday May 10, 2011 #

7 AM

Paddling (Rowing Machine) 30:00 [2] 7.0 km (4:17 / km)
slept:7.5

6 PM

Running 55:00 [3]

Tuesday night trails. The pace started pretty good, but after the second hill slowed a bit. Still a good run with all the hills thrown in.

Monday May 9, 2011 #

6 PM

Cycling (Road) 55:00 [3]
slept:8.0

Rode Wesley -> University -> Northfield and then Sawmill home. A very nice night out there.

Sunday May 8, 2011 #

7 AM

Running 1:25:00 [3]

3 PM

Running 38:00 [3]
shoes: NB Minimus

Out on the hvhta with Pixie bofre I picked up the kayak.

Saturday May 7, 2011 #

Cycling long (Road) 2:42:00 [3] 78.0 km (2:05 / km)
ahr:143 max:167 slept:8.0

Nice road ride out to Linwood and back.

Stretching 10:00 [0]

Friday May 6, 2011 #

Strength 1:00:00 [1]

Legs, uppper body and core.

Thursday May 5, 2011 #

Other (Ball Hockey) 1:45:00 [3]

Wednesday May 4, 2011 #

Strength 1:00:00 [1]

Upper body and core.
C • Boat 5

Orienteering 1:15:00 [3]

I was asked to run the Stars training tonight and gladly accepted. This was one of th reasons I signed up with the club this year to get involved in my local area. We had 6 people out doing 2 loops in Betchel park. Overall I think everyone enjoyed it.

Time covers pre-running the loops to make sure all the controls were still out (only one had been taken) and then re-running it again to take everything down.
C • thanks 1

Tuesday May 3, 2011 #

Paddling (Rowing Machine) 30:00 [3]

Sunday May 1, 2011 #

Orienteering race 6:41:00 [3]

Rest of the race.

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