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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Oct 23, 2011:

activity # timemileskm+m
  Running5 3:37:25 14.44 23.24 149
  Orienteering3 2:30:56 13.45(11:14) 21.64(6:59) 251
  Conditioning - Stretching1 50:00
  Conditioning - core1 14:00
  Total7 7:12:21 27.89 44.88 400
  [1-5]7 6:24:53

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MoTuWeThFrSaSu

Sunday Oct 23, 2011 #

Event: Ottawa Orienteering Club Rogaine
 
10 AM

Running warm up/down (warm up) 27:11 intensity: (11:42 @0) + (6:45 @1) + (8:30 @2) + (14 @3) 2.59 km (10:30 / km) +17m 10:10 / km
ahr:112 max:152 shoes: X-Talon 212s

Orienteering race (Long) 1:31:41 intensity: (4 @0) + (56 @1) + (23:06 @2) + (59:26 @3) + (8:09 @4) ***** 13.39 km (6:51 / km) +216m 6:20 / km
ahr:156 max:178 shoes: X-Talon 212s


Blue Long - Splits

Saturday Oct 22, 2011 #

11 AM

Running warm up/down (warm up) 18:27 intensity: (3:16 @0) + (8:40 @1) + (3:23 @2) + (3:08 @3) 1.96 km (9:24 / km) +80m 7:49 / km
ahr:126 max:169 shoes: X-Talon 212s

Orienteering race 41:04 [4] 4.9 km (8:23 / km)
shoes: X-Talon 212s


Blue Middle - Splits

Friday Oct 21, 2011 #

Event: US S/M/L Champs 2011 & WRE
 
2 PM

Running warm up/down (warm up) 35:54 intensity: (13:06 @0) + (19:52 @1) + (2:56 @2) 3.51 km (10:14 / km) +6m 10:08 / km
ahr:111 max:142 shoes: X-Talon 212s

Orienteering race (Sprint) 18:11 intensity: (18 @2) + (4:50 @3) + (13:00 @4) + (3 @5) **** 3.35 km (5:26 / km) +35m 5:10 / km
ahr:174 max:190 shoes: X-Talon 212s

Running warm up/down (cool down) 12:05 intensity: (2 @0) + (1:34 @1) + (10:29 @2) 1.99 km (6:05 / km) +15m 5:51 / km
ahr:134 max:147 shoes: X-Talon 212s


Blue Sprint - Splits

Thursday Oct 20, 2011 #

11 AM

Running 35:17 intensity: (11:17 @0) + (14:57 @1) + (8:28 @2) + (35 @3) 3.64 km (9:42 / km) +1m 9:41 / km
ahr:115 max:156 shoes: X-Talon 212s

Doing a warm up with Laura for her XC race this afternoon. A bunch of standing around and stretching between bouts of running which explains the 11 minutes of 0 intensity.

Running (spectating) 10:00 [1]
shoes: X-Talon 212s

A bunch of spectating for the various OOC runners racing today. Go orienteering! Laura had the best run from the club with a ~23rd place.
C • Congrats to Laura 2

Wednesday Oct 19, 2011 #

9 AM

Conditioning - core 14:00 [2]

a bit of strength and condition with a focus on knee stuff.
6 PM

Running intervals 1:18:31 intensity: (8:01 @0) + (31:59 @1) + (14:45 @2) + (13:40 @3) + (10:06 @4) 9.56 km (8:13 / km) +30m 8:05 / km
ahr:134 max:185 shoes: NB 801

Short intervals today at high speed. Started with 10 by 270 m varying the terrain slightly. Then 2 by 530 m on the median on Carling - up on the way out and down the hill on the way back. finished with 5 x 210 m on grass and weaving through trees for some of them.
Times / distances
270 m
-----------
53.4
52.6
50.6
55.0
52.9
55.6
59.4
53.0
56.8
55.7

530 m
-----------
154.4
147.6

210(+) m - chasing Steve and Errol down with them lying to give themselves head starts
----------
46.6
46.6
40.8
50.4
43.0
C • i never lie 2

Tuesday Oct 18, 2011 #

9 AM

Conditioning - Stretching 50:00 [1]

Feeling like I'll injure myself if I'm not careful right now so a rest day yesterday (went to physio though) and a good stretching session this morning.

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