Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: IronDan

In the 30 days ending Sep 30, 2011:

activity

time

miles

Running

6:55:30

36.72

(11:19)

59.1

(7:02)

Cycling

4:15:00

64.25

(3:58)

103.4

(2:28)

Swimming

4:00:01

0.87

1.4

Crossfit

41:30

Total

15:52:01

101.84

163.9

1:58

0:00

» now

Friday Sep 30, 2011 #

12 PM

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance 1064SR D

Running hills 4:00 [5] 1.0 km (4:00 / km)
shoes: New Balance 1064SR D

Thursday Sep 29, 2011 #

Cycling 1:00:00 [2] 20.0 km (3:00 / km)
shoes: Cannondale Bike

Wednesday Sep 28, 2011 #

Running intervals 11:00 [3] 1.0 km (11:00 / km)
shoes: New Balance 1064SR D

Tuesday Sep 27, 2011 #

Swimming 30:00 [2]

Mainly focused on technique.

Crossfit 15:00 [5]

Saturday Sep 24, 2011 #

Running long 1:00:00 [2] 10.0 km (6:00 / km)
shoes: New Balance 1064SR D

Brucey. New section of trail, donated land. The trail winds through some big blocks in an excellent manner. Back on the trail, as indicated on my 3 year old guide. All these new trail sections are great, but they have delayed my progress.

Thursday Sep 22, 2011 #

Swimming 30:00 [3]

I almost always breath on my right side (turning to my left shoulder). I practiced doing the opposite today. It seems balance is a major issue. Very slow at first, saw some improvement, need more practice.

Wednesday Sep 21, 2011 #

Swimming 30:00 [3]

Portage College pool in Lac La Biche. A little warm in the 80s. I was the only person in the pool for most of this. A little pricey at nearly $5 for admission.

Swimming 30:00 [3]

Portage College pool in Lac La Biche. A little warm in the 80s. I was the only person in the pool for most of this. A little pricey at nearly $5 for admission.

Tuesday Sep 20, 2011 #

Running tempo 30:00 [4] 5.6 km (5:21 / km)
shoes: New Balance 1064SR D

With some hills.

Crossfit 8:00 [5]

Saturday Sep 17, 2011 #

Cycling 1:17:00 [3] 33.0 km (2:20 / km)
shoes: Cannondale Bike

Caledon with Meg and her new bike.

Friday Sep 16, 2011 #

Swimming 30:01 [3] 1.4 km (21:26 / km)

Lengths. They had the full 50m open today.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Balance 1064SR D

Running hills 2:00 [5] 0.2 km (10:00 / km)
shoes: New Balance 1064SR D

Running tempo 5:30 [4] 1.3 km (4:14 / km)
shoes: New Balance 1064SR D

Thursday Sep 15, 2011 #

Crossfit 18:30 [5]

Nancy

Wednesday Sep 14, 2011 #

Running intervals 5:00 [5] 1.0 km (5:00 / km)
shoes: New Balance 1064SR D

Run for about 100 metres; stop watch; walk back; repeat.

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: New Balance 1064SR D

Tuesday Sep 13, 2011 #

Swimming 30:00 [2]

Drills. Push the buoy & high elbows.

Monday Sep 12, 2011 #

Running hills 15:00 [4] 1.0 km (15:00 / km)
shoes: New Balance 1064SR D

Baldwin steps. 15 minutes of up. Kneecap I little hurty on the cool down, maybe a little sore from yesterday.

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: New Balance 1064SR D

Sunday Sep 11, 2011 #

Running 1:58:00 [3] 18.0 km (6:33 / km)
shoes: New Balance 1064SR D

Brucey near Owen Sound.

Friday Sep 9, 2011 #

Cycling 1:58:00 [3] 50.4 km (2:20 / km)
shoes: Cannondale Bike

Ride near Caledon. Through Belfountain, Cheltenham, etc. I haven't been these places for several years. Lots of hills.

Thursday Sep 8, 2011 #

Running intervals 10:00 [4] 1.0 km (10:00 / km)
shoes: New Balance 1064SR D

Intervals. 5 mins warm up, 5 mins down. There's a loop that I would guess is about 300 metres. I would do a fast run for one loop, then stop the watch and reset.

10 PM

Running 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 1064SR D

Wednesday Sep 7, 2011 #

Swimming 30:00 [3]

Monday Sep 5, 2011 #

Running 1:15:00 [3] 10.0 km (7:30 / km)
shoes: New Balance 1064SR D

Brucey. Tricky, tangled slow jog. Parts of this were more like hiking, given the rocky, slippery conditions. This section started off with a boring road section, but then we got into a great section that including the lovely but ridiculously named Laycock Cave. Not sure of the distance.

Thursday Sep 1, 2011 #

1 PM

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 1064SR D

Running hills 15:00 [5] 1.0 km (15:00 / km)
shoes: New Balance 1064SR D

Run up the ski hill in Centennial, walk down.

« Earlier | Later »