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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mick

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Running22 13:51:58 83.29 134.05 2138
  Cycling12 11:45:00
  Orienteering5 4:12:23 22.4(11:16) 36.06(7:00) 981
  Stretching14 2:40:00
  Strength4 1:15:00
  Rowing Machine2 33:00
  Total27 34:17:21 105.7 170.11 3119
  [1-5]27 31:37:21

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Thursday Oct 31, 2013 #

Stretching 10:00 [0]

Strength 15:00 [3]

Wednesday Oct 30, 2013 #

8 PM

Running 49:08 [2] 8.68 km (5:40 / km) +87m 5:24 / km
shoes: Brooks #2

Cycling 40:00 [2]

Stretching 15:00 [0]

Tuesday Oct 29, 2013 #

8 PM

Running 47:55 [2] 8.27 km (5:48 / km) +98m 5:28 / km
shoes: Brooks #2

Cycling 40:00 [4]

Cycling 40:00 [2]

Monday Oct 28, 2013 #

8 PM

Running 32:00 [2] 5.71 km (5:36 / km) +93m 5:11 / km
shoes: Brooks #2

Cycling 35:00 [2]

Stretching 15:00 [0]

Sunday Oct 27, 2013 #

10 AM

Orienteering 1:07:40 [3] 9.1 km (7:26 / km) +318m 6:20 / km
shoes: oroc 280

A bit foggy to start, but I felt great after the run. Just what the doctor ordered.

Stretching 15:00 [0]

Saturday Oct 26, 2013 #

1 PM

Running 1:30:09 [2] 14.21 km (6:21 / km) +489m 5:25 / km
shoes: Brooks #2

10 PM

Running 7:00 [3]
shoes: Brooks #2

Halloween beer mile. I was definitely out my league in the guzzling department. Anyways I survived, barely. Fun in theory, but I had a painful last lap, and not from the running.

Thursday Oct 24, 2013 #

Cycling 40:00 [2]

Cycling 45:00 [4]

Wednesday Oct 23, 2013 #

8 PM

Running 52:31 [2] 9.48 km (5:32 / km) +121m 5:12 / km
shoes: Brooks #2

Cycling 40:00 [2]

Rowing Machine 16:00 [3]

Stretching 10:00 [0]

Strength 25:00 [3]

Tuesday Oct 22, 2013 #

8 PM

Running 47:32 [2] 8.25 km (5:46 / km) +96m 5:27 / km
shoes: Brooks #2

Cycling 40:00 [2]

Cycling 40:00 [4]

Stretching 15:00 [0]

Sunday Oct 20, 2013 #

10 AM

Running 51:18 [2] 7.68 km (6:41 / km) +255m 5:44 / km
shoes: Merrell

Muddy single track in St Catharines.

Saturday Oct 19, 2013 #

2 PM

Running 1:19:38 [2] 11.78 km (6:46 / km) +370m 5:51 / km
shoes: Merrell

Friday Oct 18, 2013 #

1 PM

Running 35:00 [2] 5.5 km (6:22 / km) +46m 6:06 / km
shoes: Merrell

Cycling 30:00 [2]

Thursday Oct 17, 2013 #

8 PM

Running 30:51 [2] 5.14 km (6:00 / km) +94m 5:30 / km

Stretching 10:00 [0]

Cycling 40:00 [2]

Cycling 35:00 [4]

Wednesday Oct 16, 2013 #

8 PM

Running 32:37 [2] 5.59 km (5:50 / km) +52m 5:35 / km
shoes: Brooks #2

Cycling 40:00 [2]

Stretching 10:00 [0]

The face of the beast that got me:


View Larger Map
C • Beast 5

Tuesday Oct 15, 2013 #

12 PM

Cycling 40:00 [2]

John's bike trailer was stolen last week. I found a replacement in the classifieds, but it is not the greatest quality. At least we're back on the bike.

Cycling 40:00 [4]

Monday Oct 14, 2013 #

12 PM

Running 43:11 [2] 5.49 km (7:52 / km) +86m 7:18 / km
shoes: Merrell

Stretching 10:00 [0]

Sunday Oct 13, 2013 #

10 AM

Running 11:25 [2] 1.53 km (7:27 / km) +1m 7:25 / km
shoes: oroc 280

Orienteering 1:40:00 [4] 13.56 km (7:22 / km) +397m 6:26 / km
shoes: oroc 280

I had a lot of fun orienteering this weekend. I was feeling a bit sore this morning, but after a quick warmup I seemed ok. I tried to push throughout the race. Orienteering is a lot of fun when you get to run hard. It is a feeling I don't think I've had at all this year before this weekend. I enjoy this sort of terrain with no rock, big easy to read contours, and good visibility. It was a great race to end my short o-season.
C • Great racing! 4

Long Course 10 - Splits

Saturday Oct 12, 2013 #

10 AM

Running 14:49 [2] 2.57 km (5:46 / km) +11m 5:39 / km
shoes: oroc 280

Orienteering 40:00 [4] 5.42 km (7:23 / km) +151m 6:29 / km
shoes: oroc 280

I nearly skipped today's race after yesterday's embarrassing debacle, but I'm glad I came. I had a good run, much better than I deserved given my preparation. I had some small mistakes, and I'm not happy with my route on the long leg, but nothing close to my usual big errors.

Middle Course 10 - Splits

Friday Oct 11, 2013 #

Running 5:00 [3]
shoes: oroc 280

Some people 'hit the wall' in a marathon. I hit the wall a couple of minutes into a sprint. It didn't hurt much in the moment, but the swelling kept me up for most of the night. The biggest shock was that I only had to wait 1 hour in the ER to get stitches. When I arrived there were only two other people in the ER, and hilariously one of them had an identical bloody bandage on their forehead. We had a good laugh. His wound was a workplace injury.

Sprint Course 5b - Splits

Thursday Oct 10, 2013 #

9 PM

Running 28:34 [2] 4.89 km (5:50 / km)
shoes: Brooks #2

Stretching 10:00 [0]

Cycling 40:00 [2]

Tuesday Oct 8, 2013 #

8 PM

Running 23:05 [2] 3.91 km (5:54 / km)
shoes: Brooks #2

Cycling 40:00 [2]

Cycling 40:00 [4]

Stretching 10:00 [0]

Monday Oct 7, 2013 #

1 PM

Rowing Machine 17:00 [3]

Strength 25:00 [3]

Stretching 10:00 [0]

Sunday Oct 6, 2013 #

1 PM

Running 1:18:55 [2] 12.1 km (6:31 / km) +172m 6:05 / km
shoes: Merrell

Humid, warm, and rainy run in Dryden Tract.

Strength 10:00 [3]

Stretching 10:00 [0]

Saturday Oct 5, 2013 #

10 AM

Orienteering 15:04 [4] 3.6 km (4:11 / km) +27m 4:02 / km
shoes: oroc 280

I got home this morning at 2 am from a nearly 2 week work trip in Saskatchewan. I ran an ok amount the first week, but just didn't have the time during the second week. Seemed to have tweaked something in my right hamstring.

I came home just in time to do some o-training organized by Nick. Great turnout. I'm happy to be running in Ontario. There weren't too many options for running routes out west:
http://attackpoint.org/sessiondata.jsp?sessionid=3...

Running 9:25 [2] 1.72 km (5:29 / km) +7m 5:22 / km
shoes: oroc 280

1 PM

Running 4:13 [2] 0.76 km (5:32 / km) +20m 4:53 / km
shoes: oroc 280

Orienteering 29:39 [3] 4.36 km (6:48 / km) +88m 6:10 / km
shoes: oroc 280

Tuesday Oct 1, 2013 #

9 PM

Running 57:42 [2] 10.8 km (5:21 / km) +40m 5:15 / km
shoes: Brooks #2

Stretching 10:00 [0]

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