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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Canadian

In the 7 days ending Apr 29, 2012:

activity # timemileskm+m
  Running5 3:15:14 14.61 23.52 66
  Orienteering3 2:58:10 15.15(11:46) 24.38(7:18) 47436 /182c19%
  Cycling3 1:19:41 9.17 14.76 42
  Conditioning - Stretching1 45:00
  Rock Gym1 40:00
  Conditioning - lower body1 30:00
  Deep water running1 25:00
  Stretching4 4
  Total12 9:53:09 38.94 62.66 58236 /182c19%
  [1-5]11 9:24:51

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MoTuWeThFrSaSu

Sunday Apr 29, 2012 #

Event: Meech Valley: Ottawa Spring Series 3
 
10 AM

Running warm up/down 12:29 intensity: (1:01 @0) + (4:34 @1) + (6:54 @2) 1.47 km (8:28 / km) +26m 7:47 / km
ahr:121 max:145 shoes: Oroc 280s, winter 2012

Orienteering race 1:48:20 intensity: (6 @0) + (42 @1) + (11:07 @2) + (1:10:18 @3) + (26:07 @4) **** 14.35 km (7:33 / km) +462m 6:30 / km
ahr:161 max:179 spiked:22/26c shoes: Oroc 280s, winter 2012

8 PM

Cycling warm up/down 15:00 [1]
shoes: Giant Defy stationary

Stretching 1 [0]


Billygoat - Splits

Saturday Apr 28, 2012 #

Event: Billygoat XXXIV and 2nd Annual Speedy Goat fund raiser
 

Stretching 1 [0]

1 PM

Running warm up/down 17:00 intensity: (1:26 @0) + (10:39 @1) + (2:51 @2) + (2:04 @3) 2.09 km (8:08 / km) +7m 8:00 / km
ahr:128 max:160 shoes: Oroc 280s, winter 2012

Orienteering 8:28 intensity: (3 @0) + (5 @1) + (6 @2) + (1:37 @3) + (6:37 @4) ** 1.68 km (5:03 / km)
ahr:171 max:179 spiked:7/7c shoes: Oroc 280s, winter 2012

Orienteering 8:26 intensity: (1 @0) + (11 @2) + (2:24 @3) + (5:50 @4) ** 1.67 km (5:03 / km) +11m 4:54 / km
ahr:170 max:180 spiked:7/8c shoes: Oroc 280s, winter 2012

Running warm up/down 8:35 intensity: (5 @0) + (8:04 @1) + (26 @2) 1.32 km (6:30 / km) +1m 6:29 / km
ahr:124 max:131 shoes: Oroc 280s, winter 2012


Speedy Goat A - Splits

Speedy Goat B - Splits

Friday Apr 27, 2012 #

7 PM

Running warm up/down 33:41 [2] 4.38 km (7:42 / km)
shoes: NB 801 fall 2011

Warm uppy stuff to prep for the races this weekend. 3 km easy running, running drills, then a short bit of jogging.

Felt really good! The knees were complaining though - not in an immediately detrimental to running way but more of a "please start stretching and taking better care of us" type way.

Stretching 1 [0]

27 min post running

Thursday Apr 26, 2012 #

5 PM

Running warm up/down (control placement) 20:42 intensity: (3 @0) + (9:28 @1) + (8:05 @2) + (3:06 @3) 1.97 km (10:31 / km) +1m 10:30 / km
ahr:132 max:168 shoes: Saucony Kinvara

Orienteering intervals 52:56 intensity: (6:17 @0) + (12:41 @1) + (4:15 @2) + (18:35 @3) + (11:08 @4) 6.68 km (7:55 / km) +1m 7:55 / km
ahr:145 max:181 141c shoes: Saucony Kinvara

My turn to organize training - a very good session if I may say so myself :) A number of others commented that they enjoyed it and that I had set the bar high for Thursday night trainings now.

After setting the 40 controls (in only 20 minutes :D yay for micro orienteering!) I proceeded to run all 8 courses.
Things I learned:
1. When you're hitting controls every 50 m it's hard to move fast because you're always accelerating, decelerating, punching, and changing direction - but it's still hard work.
2. As you get more tired my punching gets sloppier and sloppier, to the point where I was bit by a pin punch when I went to punch the second time because I missed the hole in the SI the first time. Need to spend more mental energy focusing on clean punching at the end.
3. When the map was super cluttered it became a challenge to quickly relocate myself on the map after looking away from it.

Running warm up/down (control pick up) 10:00 [1]
shoes: Saucony Kinvara

Wednesday Apr 25, 2012 #

11 AM

Conditioning - lower body 30:00 [1]

5 PM

Cycling warm up/down 23:16 intensity: (8:26 @0) + (14:22 @1) + (28 @2) 7.18 km (3:14 / km) +6m 3:14 / km
ahr:108 max:132 shoes: GIANT - Defy

As I was the only Teutsch going to training tonight I decided to bike out.

Running 1:32:47 intensity: (8:18 @0) + (22:03 @1) + (22:10 @2) + (33:02 @3) + (7:14 @4) 12.3 km (7:33 / km) +31m 7:27 / km
ahr:140 max:182 shoes: NB 801 fall 2011

Francis' Wednesday training - this felt particularly tough. On the other hand, to paraphrase Patrick (who was quoting someone else), feeling bad isn't being bad - times were good.

Cycling 21:36 intensity: (2:28 @0) + (13:00 @1) + (6:08 @2) 7.58 km (2:51 / km) +36m 2:47 / km
ahr:121 max:139 shoes: GIANT - Defy

Biking home after taking the bulge out of my rear tire which made biking out to training super annoying.

Tuesday Apr 24, 2012 #

5 PM

Cycling 19:49 [1]
ahr:106 max:120 shoes: Giant Defy stationary

was planning on 30 to 35 minutes of cycling but gave up out of boredom.

19 minutes of stretching after.

Stretching 1 [0]

Monday Apr 23, 2012 #

12 PM

Deep water running (recovery) 25:00 [1]

25 minutes at the sportsplex followed by some time in the hot tub. I've done hardly any stretching these past 2 weeks and it's starting to show... not good at all.
5 PM

Rock Gym 40:00 intensity: (20:00 @2) + (20:00 @3)

some climbing and course creation at home.
6 PM

Conditioning - Stretching 45:00 [1]

It's been far too long since I've done this. Felt good.

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