Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Sep 6, 2009:

activity

time

miles

Cycling

5:17:00

87.55

(3:37)

140.9

(2:15)

Orienteering

4:27:05

2.92

4.7

Running

25:00

Total

10:09:05

90.47

145.6

3:23

0:00

» now

Saturday Sep 5, 2009 #

Running warm up/down (warmp up and stretch) 5:00 [1]
shoes: Newbalance 767

before the sprints in the morning

Orienteering intervals (sprints) 28:05 [4]
shoes: Newbalance 767

Ran a bunch of short sprints at Carleton with Robbie and Linus. Pretty faced but certainly not full speed. Students were arriving for frosh week all morning and there were facils everywhere. Some of them cheered for Linus and myself in our Swedish / Canadian jerseys. Others were simply confused... I also almost knocked one of the engfrosh facils over when he stepped into my path. Ah well
times:
9:57
10:11
7:57

Great map! too bad half of the campus is under construction

Orienteering 52:00 [2] *****
shoes: Newbalance 767

ran a course at Lac Beauchamp on a map with everything but the contours and the main roads taken out. I found it very tough - it's somethign I'll need to work on

Orienteering 15:00 [1] ***
shoes: Newbalance 767

setting up controls on one of the loops for the night-o planned for that night

Orienteering 22:00 [2] ****
shoes: Newbalance 767

ran half of a loop with only fields and contours on the map on the South-East portion of LAc Beauchamp

Orienteering race 30:00 [3] ***
shoes: Newbalance 767

Two man night-O relay with Robbie - we were racing against Linus and Lee and lost by a couple of a minutes. It's out there in the dark! Not sure of the exact time because I forgot to stop my watch when I came back in from my first loop. half an hour seems appropriate

Friday Sep 4, 2009 #

Cycling 40:00 [2] 20.0 km (2:00 / km)
shoes: GIANT - Defy

biked out to Kanata Lakes for some training with Robbie, Eric, and Linus

Orienteering intervals 1:25:00 [3] ***
shoes: Newbalance 767

divided Eric's nice long course into a series of intervals. Pushed hard and - especially near the end - lost contact a few times because I was trying to keep up with some of the others. Good running training anyway

Cycling 48:00 [1] 19.7 km (2:26 / km)

Kanata Lakes - canMET

Cycling (canmet-home) 30:00 [1] 13.6 km (2:12 / km)
shoes: GIANT - Defy

Not sure what my actual time or distance was. When I looked at the spedometer just now it told me 46 minutes or so and 13.8 km which is clearly wrong. I estimated based on older times and what I felt my speed was.

Thursday Sep 3, 2009 #

Cycling (home-physio) 38:15 [3] 19.1 km (2:00 / km)
shoes: GIANT - Defy

Cycling (travel) 1:05:00 [1] 23.5 km (2:46 / km)
shoes: GIANT - Defy

physio to canmet to carleton to home

Wednesday Sep 2, 2009 #

Cycling (home-Carleton) 22:30 [3] 11.4 km (1:58 / km)
shoes: GIANT - Defy

Running warm up/down 20:00 [1]
shoes: Newbalance 767

Orienteering 35:00 [3] *** 4.7 km (7:27 / km)
shoes: Newbalance 767

ran two sprint courses on Vincent Massey that were used for a meet in the spring.

Kept it at a fairly slow pace and orienteered fairly well other than a few bobbles.
course 1: 2.7km - 18 min
course 2: 2.0km - 16 min (got stuck in a section of green that was quite thick and very slow going)

Cycling (Carleton - home) 24:45 [2] 11.7 km (2:07 / km)
shoes: GIANT - Defy

Tuesday Sep 1, 2009 #

Cycling (home-Carleton) 24:30 [1] 11.3 km (2:10 / km)
shoes: GIANT - Defy

Felt slow - likely because I haven't been on a bike in over 2 and a half weeks. Good to shake out the legs

Cycling (Carleton - home) 24:00 [2] 10.6 km (2:16 / km)
shoes: GIANT - Defy

Monday Aug 31, 2009 #

Note
(rest day)

Drove 15 hours today on the way home

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