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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Animal-O

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Orienteering6 11:00:00 21.42 34.48
  Cycling9 10:31:00 108.0(5:51) 173.81(3:38)
  Running4 2:55:00 13.42(13:02) 21.6(8:06)
  Physio9 2:20:00
  Cross training4 1:45:14
  Walking2 1:30:00 5.59(16:06) 9.0(10:00)
  Stretch2 15:00
  Total20 30:16:14 148.44 238.89
  [1-5]20 30:01:14

» now

Monday Sep 30, 2013 #




Running 40:00 [3] 5.0 km (8:00 / km)

in New York's prospect park !!!
some stopping, chatting and dog watching all along the way. Visited a little tiki hut.
I needed this!

Sunday Sep 29, 2013 #

(rest day)

Loki fun walks but that is it.

Saturday Sep 28, 2013 #

(rest day)

completely run down and out. Did not get out of bed really. Except to walk Loki dog of Chaos.
Watched breaking bad all day.

Friday Sep 27, 2013 #

Cycling 50:00 [3] 14.2 km (3:31 / km)

Beresford to Elm - Elm to Queen's theater: COMEDY showw funnies!!

Physio 20:00 [2]

physio with Jodi. Gait analysis.

treadmill run.
I have no major issues,... no knee bending inside out,... just need to lean forward more with my torso, this helps engage the gluts more.

Thursday Sep 26, 2013 #

Running 50:00 [4] 7.0 km (7:09 / km)

Academy of Lion City run!
(with air squats, box jumping, and burpees jumps interspersed with hill climbs)
It was a little random, but fun. Would do over.

Cycling 1:10:00 [3] 18.0 km (3:53 / km)

beresford to elm - to 64 ossington - to beresford.

pretty sure i cycled that day... it is hard to post trainings 2 weeks after they happened!

Monday Sep 23, 2013 #

Cycling 31:00 [3] 8.2 km (3:47 / km)

Beresford to Elm -- Dundas way ---was good!
Took out my gloves, it is getting more chilly!

Cycling 35:00 [2] 8.2 km (4:16 / km)
(rest day)

so so so Tired!!! Turtle! turtle snail pace return home!!

Sunday Sep 22, 2013 #

Orienteering 1:39:00 [3] 7.4 km (13:23 / km)

O-fest Long day!

finished not "too" far away from the leaders, i spent 17min + on the first control! the classic first control problem,... he was hidding out in a depression that i just could not spot!!

i muffled things here and there but it felt like a better run than the medium.
Would of liked a "d0-over" :)

Saturday Sep 21, 2013 #

Orienteering 1:06:00 [5] 4.1 km (16:06 / km)

O-fest in Gatineau park! Lots of fun!! I was pretty terrible, made two 10min+ mistakes,... (i have done much worst however!!)

was not really tuned in properly, and did a lot of "just winging it" a lazy default of mine.
but it was such a beautiful runnable forest!! I ran and ran like crazy, just not necessarily in the right direction!

Friday Sep 20, 2013 #

(rest day)

very tired, needed to nap! forgot home keys ended up sleeping out on the porch chairs waiting for other humanoids to come home and open the door for me!

Thursday Sep 19, 2013 #

Cycling 31:00 [3] 8.7 km (3:34 / km)
(rest day)

Beresford to Elm --- my hamstrings and inner tights are so SO sore!!!
?? not to sure what caused it, pretty sure it is the lunges!

I might have to do more lunges instead of squats.

Cycling 35:00 [3] 8.7 km (4:01 / km)

88 elm to beresford --- very tired ! slow slow return home!

Wednesday Sep 18, 2013 #

Cross training 30:00 [4]

Nike Training --- (FREE)
(with a free tank top!)

I am to poor right now for crossfit, so ... i am going for the freebies!!!

I actually did sweat! So goody good !

Cycling 32:00 [3] 9.9 km (3:14 / km)

Beresford, to Academy of Lions, to Elm

Running (Trails) 1:00:00 [3] 6.0 km (10:00 / km)

Time and distance approx.
Trail Running Clinic, thought getting an idea about techniques would not be a bad thing !!
Man that woman had Quads!!!! hooooo!!!

it was fun! met a good bunch and also met the Salomon group running the other way !! With a friendly surprise encounter!

I think i will be joining that group for sure!!!! Now that i know that it is plausible for me to go and do it!

Cycling 1:37:00 [3] 28.9 km (3:21 / km)

Elm to SunnyBrooke park, then to the supermarket and hauled the hunt back to Beresford!!


very very proud of my little day.

Tuesday Sep 17, 2013 #

Physio 15:00 [1]

Physio with Jodi

Cycling 30:00 [3] 8.3 km (3:37 / km)

Cycling 30:00 [3] 8.7 km (3:27 / km)

elm to beresford

Monday Sep 16, 2013 #

Walking 50:00 [2] 5.0 km (10:00 / km)

walked to Bats's place, to pick up my forgotten wallet!!

Sunday Sep 15, 2013 #

Orienteering 30:00 [4]

picking up controls from the Turkey trot.

Saturday Sep 14, 2013 #

Orienteering 2:00:00 [3]

Setting up controls for the Turkey trot.

Friday Sep 13, 2013 #

Physio 15:00 [1]

physio with Jodi

Running 25:00 [3] 3.6 km (6:57 / km)

knee pain started after 20min, walk jogged until Dufferin station and popped into the subway.

Wednesday Sep 11, 2013 #

Physio 15:00 [1]

physio with Jodi

Monday Sep 9, 2013 #

Cycling 31:00 [3] 8.21 km (3:47 / km)

Beresford to Elm.

Cross training (crossfit) 24:14 [5]

reps: 50-40-30-20-10

Double unders ---- i forced myself to only count actual doubles
wall balls - 14 lbs
and sit ups

(i am officially still crap at double unders!! hihihih)

IT WAS hard!! I sweat a lot !!

Cycling 12:00 [3] 3.6 km (3:20 / km)

Elm to Ossington

Cycling 15:00 [3] 4.4 km (3:25 / km)

Ossington to Beresford

Sunday Sep 8, 2013 #

Orienteering 46:00 [2] 3.4 km (13:32 / km)

Time and distance aprox (again).

This training was another disaster, maybe i had not had enough coffee!!??
I spent most of my time looking for #4.
I kept over shooting everything! How can one be walking, and still overshoot ?
I liked to use the excuse that i would run fast and overshoot, but... ahum, i do this walking too, so ... i can't really use that excuse anymore.

Orienteering 2:09:00 [3] 8.5 km (15:11 / km)

time and distance approx.

I was doing fantastic, until i compassed off the wrong boulder for control #2. (yes, that early).
But I managed to recuperate, after going up and down the wrong valleys, and climbed to the top and back down, my butt was getting a good workout.
i made it all the way to 9 when i had to head back, ...

and got lost.
I got lost trying to get to the finish. I was way out at the other end of the park, and we were supposed to go to Hardwood and hit the mountain biking trails, ... and so I really really did not want to be late...
but i got lost. Down a valley one over, and it took me a while to figure it out.
(almost 30min!)
I even broke out into little jolts of illegal runs to get back faster, but I was still too late.
Oh well, we will have to mountain bike another time!!

Physio 5:00 [1]

Clams and Crabs - Did the minimum

Saturday Sep 7, 2013 #

Orienteering 1:34:00 [3] 6.08 km (15:28 / km)

BAts and I got our gear together and went to a fantastic training session set up by the Stars!
It was fun, really! I had not been Orienteering in AGES!!! and returning to the woods and the maps, felt wonderful!

I did well in this session, hitting everything pretty much spot on except for 17. (oops)... but disaster was to hit again and again in the other trainings.

Orienteering 1:16:00 [2] 5.0 km (15:12 / km)

Again, Time and distance aprox.

We had a late start so we knew we couldn't finish the course, but this was terrible ( i mean my mistake level was so so high!). I made it only to control 10! arghhh!! hihi
It was fantastic compass work exercise, but ... i discovered that i really need to work on this!! I tend to veer off my brain somehow does not keep the focus. Must stay focused for longer, and not get distracted,

I use trails and junctions as crutches, and ... if i can't i have problems, ahhaha
The bush was very very thick! It felt green the whole time!!
my legs got cut up pretty bad,



Physio 5:00 [1]

Clams and Crabs. Did the minimum.

Friday Sep 6, 2013 #

Cycling 35:00 [3] 9.7 km (3:36 / km)

Beresford - to Cornerstone - to Elm

Physio 20:00 [1]

50 Clams - both sides
30 hip dips - both sides
5 X 10 crab walks with theraband (with claw hands and everything)
Piriformis stretch 30sec each side
Cat stretch

Walking 40:00 [2] 4.0 km (10:00 / km)

walked to MEC. Very sore (very).

Cycling 32:00 [3] 8.7 km (3:41 / km)

Elm to Beresford

Thursday Sep 5, 2013 #

Cross training 30:00 [5]

Insanity Vid_day2

Stretch 10:00 [0]

Physio 20:00 [3]

side leg lift - 30 --- with red TheraBand
open clams - 30 --- with red Theraband
crab walk - 5 steps x 10 --- with red Theraband at feet
30 hip dips
40 kettlebell swings
3 pistol squats (yes, 3 is puny but my quads are killing)
10 bridges - each side (with butt dip)

Love this Guy!!

PiriFormis stretch - Feeeels gooodd!!

+30 calf raises (slow - 3sec+ at top)

Cycling 33:00 [3] 8.7 km (3:48 / km)

Physio 5:00 [2]

PM session

Cycling 32:00 [3] 8.7 km (3:41 / km)

Elm to Beresford. Welcome back little me.

Wednesday Sep 4, 2013 #


so, ... it is now official. Physio's verdict:
Iliotibial band syndrome or IT band bobo (for the ones in the know).

My knee collapses in when I squat, and going down stairs, because my hip and gluts are too weak to hold everything nice and straight (which makes my stronger quads compensate pulling the It band out of wack.

Also, I might have weaken my right hip "more", during "compensation" habits from my achilles rupture...
I'd be breaking my hips with every running stride and not keeping my pelvis straight, and this twists the leg just enough (again collapsing the knee inward).

Also, toeing in during cycling... need to get the slight "duck feet" technique.

.... much work to be done!!! Basically doing the IT band videos TWICE a DAY!! ahhhh!!! (twice a day she said!! oh my ! ) (plus the always there should-be-doing calf work)

So no more running for me in the next 3-4 weeks!!! :(
very ver sad about that...
Video fitness routines also got a green light! So ... will be starting Insanity!
(a good friend's recommendation)

Cross training (Insanity - fit test) 21:00 [5]

Fitness Test_ W1
Straight Kick up 57 (114)
crab squat 54
leg up 80
crab jump 25
frog jumps 9
suicide jump 14
push up jack 20
side leg pumps 45

Stretch 5:00 [0]

Physio 20:00 [3]

side leg lift - 30
open clams - 30
crab walk - 5 steps x 10
35 kettlebell swings

+ 30 hip dips x 3 times at various times during the day

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