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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Canadian

In the 7 days ending Oct 9, 2010:

activity # timemileskm+m
  Running7 3:34:42 14.88 23.94
  Cycling5 2:29:00 10.25 16.5
  Orienteering3 2:04:34 8.02(15:32) 12.9(9:39) 24510 /13c76%
  Stretching7 1:01:30
  Running Drills2 10:00
  Total13 9:19:46 33.15 53.34 24510 /13c76%
  [1-5]13 8:18:16
averages - sleep:8.1

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Saturday Oct 9, 2010 #

Event: 2010 Golden Leaf Orienteering Fest
 
10 AM

Running warm up/down (warm-up) 16:00 [2]
ahr:139 shoes: Inov-8 Orocs

I was super stiff this morning (ankles mostly). Not a good way to start a day with two races :/

Stretching warm up/down (static) 8:30 [0]

Running Drills warm up/down (warm-up) 6:30 [3]
ahr:153 shoes: Inov-8 Orocs

4 by 40m Cs, As, skipping, strides
11 AM

Orienteering race (Forest Sprint) 18:28 [4] *** 2.2 km (8:24 / km) +125m 6:32 / km
max:190 shoes: Inov-8 Orocs

4 PM

Running warm up/down (warm-up) 8:50 [2]
ahr:134 shoes: Inov-8 Orocs

Stretching warm up/down 4:30 [0]

Orienteering race (middle) 40:06 [4] *** 4.7 km (8:32 / km)
ahr:177 shoes: Inov-8 Orocs


Sprint 5 - Splits

Middle 8 - Splits

Friday Oct 8, 2010 #

10 PM

Running warm up/down (warm-up) 18:00 [2]
ahr:140 max:150 shoes: Newbalance 758 Gray

Run at 2230 to loosen up after the drive down to Hamilton. Boy were my ankles tight!

Stretching warm up/down (static) 8:00 [0]

Thursday Oct 7, 2010 #

9 AM

Running 42:00 [2]
slept:8.0 shoes: Newbalance 758 Gray

Included 4 by 250m strides at the 28 min mark.

Stretching warm up/down (static) 11:30 [0]

11 AM

Cycling (home - Carleton) 26:00 [1]
shoes: GIANT - Defy

6 PM

Cycling 29:00 [1]
shoes: GIANT - Defy

felt it a tad bit on the way home.

Wednesday Oct 6, 2010 #

Note
slept:6.5

My day started off pretty exciting when I met a knife wielding man in camo at the back door this morning :p
Good day overall. Busy at school with various things including trying to convince a prof that scheduling a 6 to 8 midterm on a Friday evening with less than a week and a half's notice is not a good plan because some people do things outside of school like driving to New York for the US champs... the current status is that I'll be counting the second midterm as 30% instead of 15% each for the two midterms. Then I had the joys of biking home in the rain and getting thoroughly drenched before grabbing a quick bite to eat and heading back out for a track workout in the rain. Now it's time for an hour or two of school work :/
(EDIT: very little school work got done - I was distracted by this among other things.

P.S. It turns out the knife wielding man was quite nice and friendly! He only wanted to pick the mushrooms in our backyard and had wandered out of the forest onto our property to check them out thinking it was still NCC land but decided he should come and ask our permission just in case. It's also interesting to note that he says he has about a 90% success rate with mushroom picking and that he and his wife have gotten sick from eating wild mushrooms on a number of occasions :/ I'll leave the mushroom picking to others :)
8 AM

Cycling (home - Carleton) 27:00 [1]
shoes: GIANT - Defy

5 PM

Cycling (Home-Carleton) 27:00 [1]
shoes: GIANT - Defy

6 PM

Running warm up/down (warm up) 16:30 [1]
shoes: Newbalance 758 blue

Stretching warm up/down (static) 7:00 [0]

Running warm up/down (200m strides) 5:00 [3]
shoes: Newbalance 758 blue

3 200 meter strides with some jogging and dynamic stretching in between
39 s, 40 s, 40 s

Running intervals (track) 7:38 [4] 2.0 km (3:49 / km)
shoes: Newbalance 758 blue

This was the first of 3 longish intervals Francis had set for us today on the track behind Woodroffe High School. I was supposed to do this in 7:50 but I was a little under but it still felt like a comfortable fast pace.

Running intervals (track) 6:15 [4] 1.6 km (3:54 / km)
shoes: Inov-8 Orocs

The next loop was 1600m and as prep we put on our Ontario champs racing shoes. This was 4 by 400m fast, slow, fast, slow. I was aiming for 6:08 but checked my time as I was coming around the last bend and slowed down too much to put my final time at 6:15. Oops!

Running intervals (track) 4:29 [4] 1.2 km (3:44 / km)
shoes: Inov-8 Orocs

The last loop was 1200m at 200m alternating slow then fast. My total time was meant to be kept at 1:32 for the 400m. I was a tad bit fast on this one.

Running warm up/down (cool down) 9:00 [1] 1.6 km (5:37 / km)
shoes: Inov-8 Orocs

Tuesday Oct 5, 2010 #

Note
slept:9.0

9 glorious hours of sleep. I've noticed that most of my class mates aren't getting nearly enough sleep trying to get all their work done. I think it's a bit of a sad statement that we're pushed to the point of neglecting our basic health to do school work.
9 PM

Cycling 40:00 [1] 16.5 km (2:25 / km)
shoes: GIANT - Defy

Easy evening bike ride. After a busy day and no biking to and from school it was super nice to get out in the fresh fall air.

Monday Oct 4, 2010 #

9 AM

Running long 1:02:00 [1] * 10.9 mi (5:41 / mi)
slept:8.0 shoes: Newbalance 758 blue

Good run morning run. My right glute was a little sore though :/ I think it's prudent to not bike to school today.

Stretching warm up/down (static) 11:30 [0]

Sunday Oct 3, 2010 #

Event: Lac Bourgeois B-meet
 
11 AM

Running warm up/down 10:00 [1]
shoes: Inov-8 Orocs

Warm up jog with Robbie

Stretching warm up/down (static) 10:30 [0]

Running Drills warm up/down 3:30 [3]
shoes: Inov-8 Orocs

4XAs
4XCs
4Xstrides
- all this over 20 ish meters

Orienteering race (B-meet) 1:06:00 [3] *** 6.0 km (11:00 / km) +120m 10:00 / km
spiked:10/13c slept:8.75 shoes: Inov-8 Orocs

Today's LGOC course was in the Lac Fortune map and was actually quite decent by LGOC standards. Everything was in the right spot and the course was fun and the woods were quite open in several sections of the map :)

I felt I ran fairly well though my time was out of the lead by 10 min. The first two thirds of the course were nice and clean, I was moving well and had good route choices. Then I made some sloppy choices later on. To control 10 I chose an ok route (though cut a corner on a trail that I shouldn't have in retrospect as the woods were pretty thick there). Then near the end of the leg the indistinct trail I was planning on following wasn't there at all and I changed my route choice. I shouldn't have. The new route involved sidehilling with no attackpoint and I bobbled the control. Shame on me - I should no better. I bobbled the next two controls in the control circle as well but not by too much.

BTW - is it a problem when I decide that I'll try a direct route but if the woods are too thick I'll bail and take the trail? Shouldn't you be able to tell the thickness of the woods from the map? :P

Running warm up/down (cool down) 9:00 [1]
shoes: Inov-8 Orocs

Cool down jog with Eric - boy did he come back bloody.

Long advanced - Splits

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