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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: spinner

In the 7 days ending Nov 2, 2014:

activity # timemileskm+m
  Orienteering4 3:53:14 13.76 22.15 330
  Strength 2 3:30:00
  Running2 1:20:14 5.37 8.64 26
  Cycling1 40:00
  Total8 9:23:28 19.13 30.79 356

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Sunday Nov 2, 2014 #

Running warm up/down 15:00 [2]

10 AM

Orienteering race 1:22:32 intensity: (35:11 @2) + (47:21 @3) 7.73 km (10:40 / km) +260m 9:08 / km
ahr:162 max:180 shoes: Inov-8 Oroc 280 2014

B-meet at Meech Valley. not a very enjoyable run. my legs got covered in burrs at the second control and were very irritated for the entirety of the race. made a ~4min mistake on control 7, looking for the control on the wrong spur and collecting even more burrs. the rest of the race was ok except for a smaller mistake on 16, but was slow.

Saturday Nov 1, 2014 #

Strength 1:00:00 [1]

more shoveling and raking gravel.
7 PM

Orienteering 48:00 [3] 4.83 km (9:56 / km) +4m 9:54 / km
ahr:166 max:182 shoes: Inov-8 X-Talon 212 2014

Vampire-O at Walter Baker Park. Phillipe was boasting for at least 20 min before the start that he was going to sprint up the toboggan hill and beat everyone to the cross and I didn't feel like trying to out sprint him so I accepted I would not get it. but at the start Phillipe was handed a vampire card so I though I might as well go for the cross. directly after starting I went straight up the toboggan hill and grabbed the it and hauled it around for the entire course. cleared the course in 48 min. could have cleared it in under 45 but I went back and got a control I gave up on earlier.

Friday Oct 31, 2014 #

Strength 2:30:00 [1]

Shoveling and raking Gravel.

Thursday Oct 30, 2014 #

6 PM

Orienteering 1:12:42 intensity: (10:05 @1) + (18:38 @2) + (37:38 @3) + (6:21 @4) 9.58 km (7:35 / km) +66m 7:20 / km
ahr:160 max:185 shoes: NB 1080v2

Technical training on the downtown and Ottawa U maps. did a series of intervals.

Wednesday Oct 29, 2014 #

6 PM

Running 1:05:14 intensity: (13:40 @1) + (12:54 @2) + (19:52 @3) + (18:48 @4) 8.64 km (7:33 / km) +26m 7:26 / km
ahr:162 max:189 shoes: Saucony Triumph 10

OOC running training. ran to the 4h loop and went around it once for warm-up. then from the baseball diamond did 6 varied length intervals alternating on grass and pavement.

Monday Oct 27, 2014 #

Cycling 40:00 [3]

Orienteering 30:00 [2]

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