Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: GOUGER

In the 10 days ending Aug 23, 2010:

activity

time

miles

Orienteering

3:21:24

10.07

(20:00)

16.2

(12:26)

270

Running

1:35:00

Calisthenics/Resistance

50:00

Cycling

45:00

Total

6:31:24

10.07

16.2

270

averages - weight:197.3lbs

1:35

0:00

» now

Sunday Aug 22, 2010 #

Orienteering race (long) 1:25:27 [3] **** 5.8 km (14:44 / km) +75m 13:50 / km
ahr:160 max:185

COC long at the Barrens. Very cool map and terrain. Knew off the start that it would be an interesting run. Slow and safe up to 4. Good route and nav all the way to 5 between the lakes. Cut across too early on the way from 5-6 which was dumb....came out on the other side really confused. Bailed to road and got 6....then proceed to go to 8 thinking I had got 7???? Dumb dumb dumb. Bombed 9 but the rest of the way was great. Loved the orienteering overall even though the map was tricky and the terrain tough. Jammed my ankles numerous times and was soaked from the marches....fun fun.

Running warm up/down 5:00 [2]

Saturday Aug 21, 2010 #

Orienteering race (sprint) 19:57 [4] *** 2.8 km (7:08 / km) +30m 6:46 / km
ahr:176 max:187

COC sprint. Fairly straightforward sprint at the NRC campus. Some subtle route choices in spots but fairly easily O. By looking at the splits I am just slower than the top guys....plain and simple. Maybe lost :30 on #3 and some slight hesitations here and there. Maybe could of been under 19:00 if everything went perfect. Need to have a bigger sense of urgency when running a sprint and leaving nothing out there. Less jogging! Easier said then done though. 27th/31 in M-Elite, and 43/77 overall on C5. Great to see the strong young MB runners do well.....3 out of the top 10 with no Patrick!

Running warm up/down 5:00 [2]

Sprint Course 5. - Splits

Friday Aug 20, 2010 #

Orienteering race (Middle) 57:30 [4] **** 4.8 km (11:59 / km) +115m 10:42 / km
ahr:171 max:189

COC middle - Carp. Happy I reached my goal of being under one hour, and no major mistakes. Technical terrain with lots of trails made for lots of hesitating. Which was good since I would of had a big bobble otherwise. Probably lost close to 10 min on errors - most on 1,9,15. Could of ran harder in spots in hindsight!
25th out of 34 in M-Elite.

Running warm up/down 5:00 [1]

Middle distance, M21E - Splits

Thursday Aug 19, 2010 #

Running warm up/down 5:00 [2]

Orienteering race (Relay) 38:30 [4] 2.8 km (13:45 / km) +50m 12:37 / km
ahr:177 max:187

Many silly mistakes today cost me close to 15:00. Left controls without checking compass which led to the errors. Happy with some legs. Looking forward to doing well tom

Tuesday Aug 17, 2010 #

Cycling 45:00 [2]
ahr:115 max:151

L14 - Alpine.

Low rhr is maybe an indication my cv ensurance is improving somewhat? Light spin - need to have some juice for soccer tonight.

Calisthenics/Resistance 20:00 [2]
weight:197.5lbs

4 exercises and a good stretch on the legs. Abs, back, upper back and bi's.

Running (soccer game) 15:00 [2]

Running (soccer game) 15:00 [4]

Back and forth 3-3 draw tonight. We had a 2-0 lead....then gave up 3 straight...then tied it late. Not a great game for me....seemed to never be in the right spot and a little off.

Monday Aug 16, 2010 #

Running (track) 45:00 [3]
ahr:155 max:172 weight:197lbs

On the track at WI. Interesting to see the ahr and max are up a bit on the track as opposed to the tread. Every 5 min I would go 1 min hard. Dizzy by the end!

Already my busiest month since last August....still have the COC week to go!

Calisthenics/Resistance 30:00 [2]

Back, abs, chest, hip flexors.

Sunday Aug 15, 2010 #

Event: Canadian Orienteering Championships

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