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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: mbo

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  course planning7 15:40:00 2.07 3.33 24
  orienteering competition8 6:55:44 28.49(14:35) 45.86(9:04) 80978 /89c87%
  aerobics/strength class4 5:00:00
  yoga4 4:00:00
  trail running6 3:40:40 18.15(12:10) 29.2(7:33) 458
  biking1 1:18:04 12.84(6:05) 20.67(3:47) 151
  gym2 1:03:00
  road running1 52:09 5.23(9:59) 8.41(6:12) 57
  hanging controls2 50:00
  Total33 39:19:37 66.77 107.46 149978 /89c87%
  [1-5]33 33:45:52

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Saturday May 31, 2014 #

2 PM

course planning 2:00:00 [1]
shoes: Ice Bugs Spirit

more course planning

Friday May 30, 2014 #

4 PM

course planning 1:00:00 [1]
shoes: asics gore-tex gel-trabuco

more course planning at Sabbiston.

Thursday May 29, 2014 #

9 AM

aerobics/strength class 1:15:00 [1]

the strength was arm work - and my arms are still sore from Monday's yoga...
5 PM

yoga 1:00:00 [1]

So much for the 'gentle' class - Debbie decided we needed a challenge. My shoulders and upper arms hadn't recovered from Monday, but thankfully only 2 chaddarungas (?sp)

Wednesday May 28, 2014 #

6 PM

orienteering competition race (Riley Pk) 37:14 intensity: (4 @0) + (12 @1) + (31 @2) + (7:54 @3) + (24:16 @4) + (4:17 @5) 5.75 km (6:29 / km) +71m 6:06 / km
ahr:154 max:173 shoes: LaSportiva

The rain held off for a challenging run in Riley Pk/SAIT. Hills aren't any easier... Karen caught me and I tried to hang on - got ahead on one route choice but she passed me again

Monday May 26, 2014 #

6 PM

yoga (Flow) 1:00:00 [1]

Monday class - much harder than Thursdays - I think I should come to more of these. Good to stretch out after the sprint weekend:)

Sunday May 25, 2014 #

8 AM

biking 30:22 intensity: (40 @0) + (6:08 @1) + (12:12 @2) + (8:46 @3) + (2:36 @4) 9.23 km (3:17 / km) +44m 3:13 / km
ahr:123 max:154

Biked to Bottomlands - major hill at the end

orienteering competition race (Bottomlands Park sprint) 27:58 intensity: (40 @0) + (1:55 @1) + (18:38 @2) + (6:45 @3) ** 4.17 km (6:43 / km) +45m 6:22 / km
ahr:153 max:164 spiked:20/22c shoes: LaSportiva

legs like jelly when I started but although slow no major errors. Interesting area and massive hill to last control. I walked ;(

biking 27:16 intensity: (2:09 @0) + (12:14 @1) + (9:35 @2) + (3:18 @3) 6.51 km (4:11 / km) +10m 4:09 / km
ahr:111 max:142 shoes: LaSportiva

to Riley Pk along Memorial. Construction and an MS Walk

orienteering competition race (Riley Pk/SAIT) 26:05 intensity: (42 @0) + (45 @1) + (14:16 @2) + (10:08 @3) + (14 @4) ** 3.65 km (7:08 / km) +51m 6:40 / km
ahr:154 max:171 spiked:19/20c shoes: LaSportiva

first control up a hill... walked... Another interesting race, but legs are feeling it!

biking 20:26 intensity: (1:02 @1) + (4:34 @2) + (10:37 @3) + (4:13 @4) 4.92 km (4:09 / km) +97m 3:47 / km
ahr:137 max:161

Home up 10th St (managed to keep cycling!) and back over the overpass. Legs definitely tired!

Saturday May 24, 2014 #

8 AM

trail running warm up/down 10:04 intensity: (5:14 @0) + (5 @1) + (3:19 @2) + (1:26 @3) 1.44 km (7:00 / km) +4m 6:54 / km
ahr:133 max:167 shoes: LaSportiva

orienteering competition race (sprint U of C) 27:05 intensity: (30 @0) + (6 @1) + (2:54 @2) + (12:59 @3) + (9:59 @4) + (37 @5) ** 4.03 km (6:43 / km) +3m 6:41 / km
ahr:164 max:176 spiked:17/18c shoes: LaSportiva

Good sprint at U of C. Had to think!! Legs tired esp at start. Fairly good flow, though a couple of route choices maybe weren't optimum. Distance was 2.8k so a bit extra going around buildings
10 AM

trail running warm up/down 8:49 intensity: (2:25 @0) + (28 @1) + (5:56 @2) 1.24 km (7:05 / km)
ahr:140 max:156 shoes: LaSportiva

2 PM

orienteering competition race (sprint Confed) 23:32 intensity: (33 @0) + (8 @1) + (2:16 @2) + (12:02 @3) + (7:34 @4) + (59 @5) ** 3.43 km (6:52 / km) +34m 6:32 / km
ahr:163 max:180 shoes: LaSportiva

felt like a lot of climb... but good:)
No warm-up...

Friday May 23, 2014 #

Note

Drive back from Kamloops. It's long....but not stopped at the mud slide this time. Listened to "Five Little Pigs" by Agatha Christie - made the k pass moer quickly :)

Thursday May 22, 2014 #

12 PM

course planning 3:30:00 intensity: (2:30:00 @0) + (1:00:00 @1) ***
shoes: Ice Bugs Spirit

Some more legs and controls on long courses and the course 1s for both days

Wednesday May 21, 2014 #

1 PM

course planning 3:30:00 intensity: (2:30:00 @0) + (1:00:00 @1) ***
shoes: Ice Bugs Spirit

starting to work on the long courses

Tuesday May 20, 2014 #

1 PM

course planning 3:00:00 [1] ***
shoes: Ice Bugs Spirit

more course planning and control/legs checking. Beautiful day and some really nice areas. More moving than yesterday and out for about 4.5hrs

Monday May 19, 2014 #

1 PM

course planning 2:00:00 [1] ***
shoes: Ice Bugs Spirit

First stab at checking courses for WCOC middle with John. Out for about 4 hours

Sunday May 18, 2014 #

1 PM

orienteering competition race (Sage Stomp Long) 1:41:40 intensity: (1:05:51 @1) + (29:01 @2) + (6:48 @3) 7.66 km (13:16 / km) +300m 11:06 / km
ahr:135 max:165 shoes: Ice Bugs Spirit

Made a 180 coming out of #4 (almost at the 2k mark) - can't remember ever having done that before... the fact that I had worked the start and didn't eat before starting might have contributed. Then corrected trying to relocate on the fence to the SE but somehow turned around north again :( So a 36 minute control - should have been 5or 6 mins... Had gone over 4 k by #5 Otherwise had a good run if not very fast
C • The 180 club 1

W45 (5) Long - Splits

Saturday May 17, 2014 #

11 AM

orienteering competition race (TRU sprint) 21:39 intensity: (1:32 @0) + (32 @1) + (9:36 @2) + (7:58 @3) + (2:01 @4) ** 2.74 km (7:54 / km) +64m 7:04 / km
ahr:153 max:174 spiked:13/16c shoes: Ice Bugs Spirit

Had decided to run W21 for the sprint as it is such a short course for W55... Wasn't last! Only 4:30 behind the winner - but that's quite a large percentage :) One bad route choice and a few hesitations but otherwise not bad
4 PM

orienteering competition race (Edith Hill middle) 1:04:06 intensity: (30:40 @1) + (28:39 @2) + (3:26 @3) + (1:21 @4) **** 4.27 km (15:00 / km) +219m 11:56 / km
ahr:140 max:174 spiked:9/13c shoes: Ice Bugs Spirit

"Elderly" map... (made for 1990) and had a really hard time relating to it. Some controls very close together and there had been a problem with the printing so not the easiest to read. Wandered around on the wrong hill looking for #5. And a disaster haeding to #9 - ended back at #8 (I think I though the ground too steep for what was shown and thought I had overshot it) However, still fun to get out there.

W21 Sprint - Splits

W45 Middle - Splits

Thursday May 15, 2014 #

9 AM

aerobics/strength class 1:15:00 [1]

Wednesday May 14, 2014 #

5 PM

hanging controls 30:00 [1] *
shoes: LaSportiva

Hanging controls for Confed - and had to go back out to hand the 'race in progress, please do not remove' signs...

Tuesday May 13, 2014 #

7 PM

road running 52:09 intensity: (6:56 @1) + (22:55 @2) + (19:53 @3) + (2:25 @4) 8.41 km (6:12 / km) +57m 6:00 / km
ahr:145 max:170

CRR club night run from Gord's. Adidas rep was there so tried new shoes (?Boost) fairly minimalist but seemed fine. definitely a tempo run though talking most of the way. Ran with Melody then Karen. Beer and steak sandwich afterwards :)
Forgot to turn off watch...so took off 7 minutes

Sunday May 11, 2014 #

12 PM

orienteering competition race (Prairie Opener Rumsey) 1:26:25 intensity: (55 @0) + (3:25 @1) + (35:21 @2) + (39:11 @3) + (7:21 @4) + (12 @5) 10.14 km (8:31 / km) +22m 8:26 / km
ahr:158 max:177 shoes: Ice Bugs Spirit

Did the long course but beautiful day - sunny and not too hot. Jane was 18s ahead, but Gabrielle 3 min ahead - and Damian was 49 minutes on the course!! No major errors but couldn't keep running and some hesitations. Pleased to have finished even though I didn't run up the brutal hill to the finish... Only 22m of climb??? I don't believe it!

Saturday May 10, 2014 #

10 AM

course planning (Confed) 40:00 [1] 3.33 km (12:02 / km) +24m 11:36 / km
shoes: LaSportiva

checking out for Wednesday's event. Leisurely pace...

Friday May 9, 2014 #

9 AM

aerobics/strength class 1:15:00 [1]

Good class as usual. Different Choreography so had to think!
5 PM

yoga 1:00:00 [1]

much harder class than last week.

Wednesday May 7, 2014 #

12 PM

trail running 45:16 intensity: (18:23 @1) + (26:31 @2) + (22 @3) 6.34 km (7:08 / km) +91m 6:39 / km
ahr:139 max:159 shoes: LaSportiva

easy run in the sunshine :)
5 PM

hanging controls 20:00 [1] *
shoes: LaSportiva

hanging controls at U of C

Tuesday May 6, 2014 #

10 AM

gym warm up/down (bike/treadmill) 23:00 [1]

11 AM

gym (strength) 40:00 [1]

Sunday May 4, 2014 #

10 AM

trail running hills 59:55 intensity: (18:21 @0) + (12:04 @1) + (20:17 @2) + (5:31 @3) + (3:08 @4) + (34 @5) 6.81 km (8:48 / km) +124m 8:04 / km
ahr:138 max:180 shoes: LaSportiva

Tori thought we should do some hill repeats - shortly after big bowls of steel cut oats... So I went along. Managed 9 x 1 min uphill with 1 min rests (except when there were dog walkers around). Fairly deep snow! But clear on some of the paths.
She's heading to Heathrow tonight then Sweden on Tuesday. I'll miss her!
I see she logs these runs as zone 1.... Oh to be young!

Friday May 2, 2014 #

8 PM

trail running (Nose Hill) 43:55 intensity: (22:36 @1) + (21:09 @2) + (10 @3) 5.67 km (7:45 / km) +118m 7:01 / km
ahr:139 max:163 shoes: LaSportiva

with Tori after supper - in the wet snow! chilly north wind, wouldn't have gone if she hadn't been here!

Thursday May 1, 2014 #

9 AM

aerobics/strength class 1:15:00 [1]

Carolyn came again.
5 PM

yoga 1:00:00 [1]

2 newcomers, so did an easy class - twists etc all on our backs. But still good.
6 PM

trail running (with Tori) 52:41 intensity: (12:48 @1) + (35:18 @2) + (4:35 @3) 7.7 km (6:51 / km) +121m 6:21 / km
ahr:144 max:166 shoes: LaSportiva

Nose Hill with Tori. Great to have someone to run with :-) thankfully she wsa tired so I could keep up! Took off 3 minutes as I didn't stop the Garmin till I was in the house

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