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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Apr 26, 2015:

activity # timemileskm+m
  Orienteering3 3:56:07 16.67(14:10) 26.82(8:48) 520
  Running6 2:25:51 9.51 15.31 145
  Cycling - Stationary2 1:10:00
  Strength 2 1:00:00
  Core Strength1 20:00
  Total11 8:51:58 26.18 42.13 665

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MoTuWeThFrSaSu

Sunday Apr 26, 2015 #

2 PM

Orienteering 57:50 intensity: (58 @1) + (18:21 @2) + (37:07 @3) + (1:12 @4) + (12 @5) 7.51 km (7:42 / km) +18m 7:37 / km
ahr:161 max:193 shoes: Inov-8 X-Talon 212 2015

Easy recovery run around a course at the Barrens.

Saturday Apr 25, 2015 #

Event: Challenge the GAT's Adventure Run / Mini-Rogaine
 
9 AM

Running warm up/down 10:00 [1]

Orienteering 2:03:04 intensity: (1:03:00 @2) + (1:00:04 @3) 15.09 km (8:09 / km) +360m 7:17 / km
shoes: Inov-8 X-Talon 212 2015

Challenge the GAT's 3h Adventure run at Cité des Jeunes. fun event. cleared the course well under the time limit. finished second after Robbie. foot was good for most of it, started to feel it about 2/3 through the course.

Friday Apr 24, 2015 #

1 PM

Strength 30:00 [1]

Splitting firewood.
8 PM

Cycling - Stationary 30:00 [1]

Thursday Apr 23, 2015 #

6 PM

Running warm up/down 7:53 intensity: (1:07 @1) + (3:55 @2) + (2:33 @3) + (8 @4) + (10 @5) 1.1 km (7:10 / km) +77m 5:19 / km
ahr:153 max:204

Orienteering 55:13 intensity: (11:47 @1) + (32:54 @2) + (10:09 @3) + (14 @4) + (9 @5) 4.22 km (13:05 / km) +142m 11:12 / km
ahr:149 max:190 shoes: Inov-8 X-Talon 212 2015

Technical training on La Colline. did a star exercise. noticed the foot while running so I took it slow.
C • so I took it slow... 2
7 PM

Running warm up/down 6:04 intensity: (15 @1) + (2:40 @2) + (2:36 @3) + (31 @4) + (2 @5) 0.99 km (6:08 / km)
ahr:158 max:181

Wednesday Apr 22, 2015 #

10 AM

Strength 30:00 [1]

Splitting firewood.
6 PM

Running 1:01:52 intensity: (30:00 @1) + (17:46 @2) + (8:57 @3) + (5:09 @4) 6.8 km (9:06 / km)
ahr:136 max:183 shoes: Asics GEL-FujiRacer 3

OOC running training. did compass bearing intervals on a blanked-out map with equal recovery after each leg. then did a ~1700m loop around the perimeter of the park.

Tuesday Apr 21, 2015 #

3 PM

Running 30:02 intensity: (16 @1) + (1:23 @2) + (20:26 @3) + (7:57 @4) 6.42 km (4:41 / km) +68m 4:27 / km
ahr:170 max:179 shoes: Asics GEL-FujiRacer 3

7 PM

Running 30:00 [1]

jogging around during KRF coaching. foot started to feel a tad bit sore near the end.

Monday Apr 20, 2015 #

Cycling - Stationary 40:00 [2]

Core Strength 20:00 [2]

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